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High Protein recipes


Last Updated : May 02,2018



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Why do we need Protein Rich Foods?

Protein is one such nutrient that we usually take for granted, assuming that it will automatically come from one or the other ingredients we consume!

However, we need to understand that not only do we need Protein Rich Foods throughout our life, we also need it in varying quantities, depending on the stage we are in. The special requirements of proteins at different stages of our life, depend upon its functions during every age, may it be childhood, old age, or pregnancy.

Proteins Rich Foods are critical for 8 important tasks:

1. Growth and development of the body.
2. Managing the wear and tear of all cells of the body.
3. Bone and muscle development.
4. Forms a protective layer for skin, hair and nails.
5. Regulate several metabolic activities, such as the digestive enzymes and oestrogen, progesterone, testosterone etc.
6. Build immunity as anti-bodies, which protect the body against a host of infections, are made up of proteins.
7. Help in transport of oxygen to various parts of the body.
8. Aid in healthy vision by combining with vitamin A, which gets activated when it comes in contact with dim light.

What are the best sources of Veg Protein Food?

While it is generally acknowledged that non-vegetarian foods are the richest sources of proteins, there is no reason for vegetarians to worry, as there are a number of vegetarian foods such as milk and milk products, pulses, nuts, sprouts, soya and its products, a few veggies that are rich in protein etc. All we need to do is combine them in the right ways.
 

Milk & Milk Products   Protein (gm per 100 gm)
Cheese 24.1
Mozzarella Cheese 19.4
Curd 4.3
Milk 4.3
Paneer 2.5
Soya Products Protein (gm per 100 gm)
Soya chunks 43.2
Soya Flour 43.2
Tofu 13.8
Nuts & Oilseeds Protein (gm per 100 gm)
Groundnuts 25.3
Cashewnuts 21.2
Poppy seeds 21.1
Almonds 20.8
Sesame seeds 18.3
Walnuts 15.6
Fresh coconut 6.8
Dals & Pulses Protein (gm per 100 gm)
Cow pea 24.1
Black gram dal 24.0
Bean sprouts 24.0
Moath beans 23.6
Rajma 22.9
Chana dal 20.8
White chick pea 17.1
Cereals & Cereal Products Protein (gm per 100 gm)
Wheat germ 29.2
Wheat flour 12.1
Buckwheat  
Vegetables Protein (gm per 100 gm)
Green peas 7.2
Celery 6.3
Cauliflower 5.9
Broccoli 3.1

How much Protein do we need?

The requirement of protein varies based on several factors such as sex, growth, pregnancy and lactation, activity level, etc. Refer the table given below

Group Age Protein (g/d) Function
Infants 0-6 months 2.05 g/kg The rapid growth spurt calls for high protein intake.
  6-12 months 1.65 g/kg The rate of growth is lowers slightly; therefore the need for protein is lesser than the first six months.
Children 1-3 years
4-6 years
7-9 years
22
30
41
The requirement of protein for growth increases consistently throughout childhood.
Boys

Girls
10-12 years

10-12 years
54

57
The requirement of protein for girls is higher than boys as the growth spurt in girls’ starts earlier.
Boys

Girls
13-15 years

13-15 years
70

65
Growth spurt begins at this age for boys hence they require higher amounts of protein.
Boys

Girls
16-18 years

16-18
78
63
Boys have higher muscle mass than girls hence require more protein.
Man

Woman
18 and above

18 and above
60

50
Required for the major bodily functions. (refer page…). Depending on the amount of work that an individual performs, the protein requirement varies. During phases of illness, surgery and during recuperation, the protein requirement increases as the body needs it for building anti-bodies and for the regeneration of lost tissues, especially during periods of blood loss to make up for the lost blood.
  Pregnant woman +15 Extra protein is needed for the growing foetus and for building of maternal tissue, formation of haemoglobin etc.
  Lactation: 0-6 months +25 Additional protein is needed for milk production as the infant is exclusively breastfed during this period.
  Lactation: 7-12 months +18 The requirement reduces as the child’s diet is supplemented with other foods apart from breast milk. Therefore, the requirement reduces.

 


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Recipe# 38028
11 Jun 18

  This recipe has an associated video
 
by Tarla Dalal
Diabetic-friendly ingredients like chana dal and cabbage, flavoured elegantly with mint leaves and cumin seeds powder, make brilliant tikkis! The crispness of the Chana Dal and Cabbage Tikki brought about by the interplay of chana dal and curds is indeed remarkable, but must be had fresh off the tav ....
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Recipe# 33369
13 Jun 18

 
 
by Tarla Dalal
Maa ki dal , flavoured with tangy tomatoes, curds and cream-it’s a rich feeling you can enjoy once in a while. Ensure that the beans and dal are soaked well overnight. Traditionally this dal is simmered all night long to get the unique flavour however this jiffy version is equally tasty! ....
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Recipe# 41606
30 Mar 18

 
 by Tarla Dalal
If you can pass by this yummy dessert without tasting it, then there is something wrong with your sweet tooth! Made of peanut butter and coconut with a dash of cocoa, these balls are rolled in desiccated coconut to get a flaky texture and irresistible visual appeal. The good news is that the ....
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Recipe# 41134
09 Jun 18

 
 by Tarla Dalal
The Almond, Berry and Coconut Cake is a dashing treat for the palate, with its melt-in-the-mouth texture and splendid flavour. This unique cake is made with almond flour, coconut, pumpkin seeds, sunflower seeds and honey, unlike run-of-the-mill cakes that are made with maida and sugar. Your body ....
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Recipe# 7471
12 Apr 15

 
 
by Tarla Dalal
Satisfy your sweet tooth with this cardamom-flavoured low-fat Paneer Kheer. By replacing traditional sweeteners with sugar substitute, and by doing away with unhealthy thickeners, we ward off those unnecessary carbohydrates and calories too. So, you can enjoy the rich texture and wonderful flavour o ....
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Recipe# 41002
11 Nov 08

 
 by Tarla Dalal
You would have tasted sheeras made out of various flours or semolina. Here is a unique sheera made with walnuts! It has a fantastic texture and interesting flavour that is worth savouring. Just place a spoonful of the Walnut Sheera on your palate and keep it there for a few seconds to enjoy the spec ....
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Recipe# 42165
11 Oct 17

 
 by Tarla Dalal
A typical chaat that is commonly sold on Mumbai’s streets, the Roadside Hare Chane ki Chaat continues to be a popular dish with a timeless appeal. It pleases young and old with its incredible taste and amazing mouth-feel. It is also very simple to make, and you can even try it at home. All you n ....
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Recipe# 42521
19 May 18

 
 by Tarla Dalal
Idli and Dosas need no introduction. One of the most famous South Indian breakfast or snack dishes, the dosa is quite versatile ....
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Recipe# 42591
19 May 18

 
 
by Tarla Dalal
Well, you’re sure to have tasted plain whole wheat flour khakhras as well as those perked up with ingredients like cumin, garlic, fenugreek leaves etc. Here is a healthy and tasty khakhra that’s mind-bogglingly unique. Made of a mix of flours includi ....
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Recipe# 42153
31 May 18

 
 by Tarla Dalal
The Oatmeal Almond Milk with Oranges is not a typical breakfast. It is a meal-in-a-jar that is unbelievably easy to make but exceptionally nutritious too! All you need to do is put all the ingredients into a jar, give it a shake and stow it into the fridge. After it sits there for a few hours, i ....
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Recipe# 42186
18 May 18

 
 by Tarla Dalal
While everybody is convinced about the health benefits of almond milk, especially for vegans and those on a heavy training/ workout regime, the price of most commercial brands puts us off! Plus, some people do not like the bland taste of plain almond milk. Here is an easy-to-make but cost-effect ....
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Recipe# 22155
23 Mar 13

 
 by Tarla Dalal
As the name suggests, this dish brims with Tarkari (vegetables) and the nutrients that they contain. To add to the goodness of vegetables, moong dal is also a rich source of protein, folic acid and zinc. An interesting combination of health and taste makes this dish a must-try!
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Recipe# 42005
30 Apr 18

 
 by Tarla Dalal
If anybody has an incurable sweet tooth, it’s a Bengali – and they are proud of it. Mostly made of dairy products, Bengali sweets have a unique flavour and amazing mouth-feel. Ranging from sweet curds to rasagolla, their sweets are now famous all over the world. Of these, Bhapa Doi is a rich and ....
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Recipe# 3594
31 May 18

 
 
by Tarla Dalal
This tangy curd preparation makes a wonderful summertime treat when served chilled. Grated lauki contributes minimal calories and also blends perfectly with the 'minty' flavour of this raita. If you are fussy about milk, this raita is an ideal meal time feast to meet your protein and calcium requi ....
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