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High Protein recipes


Last Updated : Sep 10,2022



प्रोटीन से भरपूर रेसिपी - हिन्दी में पढ़ें (High Protein recipes in Hindi)
પ્રોટીનથી ભરપૂર રેસિપી - ગુજરાતી માં વાંચો (High Protein recipes in Gujarati)

Protein Rich Recipes | High Protein Vegetarian Recipes | Healthy Protein Rich Indian Food |

Protein Rich Recipes | High Protein Vegetarian Recipes | Healthy Protein Rich Indian Food. 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.

Oatmeal Almond Milk with Apples, Healthy Vegan BreakfastOatmeal Almond Milk with Apples, Healthy Vegan Breakfast

What are the best sources of Vegetarian Protein Food for Indians? 

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
Quinoa 13.7
Wheat flour 12.1
Bajra 11.6
Barley 11.5
Jowar 10.4
Buckwheat 10.3
Ragi / nachni 7.3
Vegetables Protein (gm per 100 gm)
Green peas 7.2
Celery 6.3
Cauliflower 5.9
Broccoli 3.1

A recipe which offers around 4 to 5 g of protein per serving, can be considered as protein rich. However, for recipes like roti, dosa, idli etc. which are quantified in numbers, around 1.5 to 2 g can be considered as protein rich. This is because it is assumed that one person will consume at least 2 to 3 roti / dosa / idli etc. depending on its size. 

Moong Dal DosaMoong Dal Dosa

Protein rich Indian Breakfast Recipes

Protein rich Indian breakfast recipes. If One-fourth of your daily protein requirement comes from breakfast, you are set to keep your body cells healthy.

1. This instant oats dosa batter is packed with protein and fibre . Oats must be consumed daily for its high content of soluble fibre ‘beta-glucan’, a potent blood sugar and cholesterol-lowering agent.

 Instant Oats Dosa
 Instant Oats Dosa

2. While on days you are on go, do not miss out to whip up a protein shake like Date and Apple Shake

Date and Apple Shake ( Healthy Snacks Recipe)

Date and Apple Shake ( Healthy Snacks Recipe)

Protein Rich Indian Snack Recipes 

1. Make the most of cauliflower greens to up your haemoglobin levels! Try making this Cauliflower Greens Mixed Sprouts Tikki to up your haemoglobin levels! This easy and tasty snack uses mixed sprouts for binding and to enhance the iron, protein and calcium content of the recipe further.

Cauliflower Greens Mixed Sprouts TikkiCauliflower Greens Mixed Sprouts Tikki

2. Enjoy these crisp yet spongy Green Pea Pancakes during snacks. The combination of green peas with moong dal helps to enhance the fibre and protein content of this recipe.

Green Peas Pancake ( Healthy Snacks)Green Peas Pancake ( Healthy Snacks)

3. Here is a recipe for Healthy Oats Dosa, made without any rice. It is made with fibre-rich oats and is good for diabetics. It is gluten-free and also a good source of protein.

Healthy Oats DosaHealthy Oats Dosa

Protein Rich Indian Lunch Recipes 

1. Matki and Jowar Paratha uses a combination of boiled and crushed matki is mixed with a dough of whole wheat flour and jowar flour to make these luscious parathas a high quality protein ones.

Matki and Jowar ParathaMatki and Jowar Paratha

2. Have this Healthy Broccoli Fried Rice, the beneficial veggie broccoli is tossed with brown rice and spices in very little oil. Bursting with protein power and the goodness of antioxidants, broccoli is a nutri-dense veggie worth including in your everyday diet.

Healthy Broccoli Fried Rice RecipeHealthy Broccoli Fried Rice Recipe

3. This mouth-watering Methi Toovar Dal is also extremely healthy, brimming with nutrients like iron, zinc and protein. It is good for weight-watchers, diabetics and senior citizens too. Serve it with hot phulkas, and your whole family will enjoy the nourishing meal.

Methi Toovar Dal, Healthy RecipeMethi Toovar Dal, Healthy Recipe

Protein Rich Indian Salad Recipes 

1. Enjoy this Rocket Leaves, Zucchini Red Pumpkin Healthy Lunch Salad which is chock-full of anti-oxidants and nutrients like vitamin C. Feta cheese gives you a good dose of protein while rocket leaves give you iron, and flax seeds contribute cholesterol-lowering omega-3 fatty acids. 

Rocket Leaves, Zucchini Red Pumpkin Healthy Lunch SaladRocket Leaves, Zucchini Red Pumpkin Healthy Lunch Salad

2. Quinoa Avocado Veg Healthy Office Salad in which quinoa is rich in fibre and protein. Being a whole grain, it keeps you full and does not cause your blood sugar levels to surge. Avocado is loaded with good healthy fat, while other ingredients are rich in antioxidants that prevent major diseases. 

Quinoa Avocado Veg Healthy Office SaladQuinoa Avocado Veg Healthy Office Salad

3. Mixed Sprouts Beetroot Healthy Lunch Veg Salad where Beetroot is low in calories and high in fibre, making this a good salad for weight watchers. Mixed sprouts are rich in vitamins C, A and K, as well as magnesium, protein, calcium and fibre, which makes the salad healthy and filling too.

Mixed Sprouts Beetroot Healthy Lunch Veg SaladMixed Sprouts Beetroot Healthy Lunch Veg Salad

Functions of Protein

1. Growth and development of the body.

2. Managing the wear and tear of all cells of the body.

Paneer Tikka Kathi RollsPaneer Tikka Kathi Rolls

3. Bone and muscle development.

4. Forms a protective layer for skin, hair and nails.

Masoor, Beets, Zucchini , Peppers Lunch Salad, Healthy Veg One Dish MealMasoor, Beets, Zucchini , Peppers Lunch Salad, Healthy Veg One Dish Meal

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.

Ragi Roti Stuffed with Paneer

Ragi Roti Stuffed with Paneer

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. 

Avocado SaladAvocado Salad

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

Nutritious ChillaNutritious Chilla

Group Age Protein (g/d) Function
Infants 0-6 months 1.18 g/kg The rapid growth spurt calls for high protein intake.
  6-12 months 1.69 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
19.7
20.1
29.5
The requirement of protein for growth increases consistently throughout childhood.
Boys

Girls
10-12 years

10-12 years
39.9

40.4
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
54.3

51.9
Growth spurt begins at this age for boys hence they require higher amounts of protein.
Boys

Girls
16-18 years

16-18 years
61.5
55.5
Boys have higher muscle mass than girls hence require more protein.
Man

Woman
18 and above

18 and above
60

55
Required for the major bodily functions. 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 +23 Extra protein is needed for the growing foetus and for building of maternal tissue, formation of haemoglobin etc.
  Lactation: 0-6 months +19 Additional protein is needed for milk production as the infant is exclusively breastfed during this period.
  Lactation: 7-12 months +13 The requirement reduces as the child’s diet is supplemented with other foods apart from breast milk. Therefore, the requirement reduces.

Masoor Dal and Palak KhichdiMasoor Dal and Palak Khichdi

Enjoy our Protein Rich Recipes | High Protein Vegetarian Recipes | Healthy Protein Rich Indian Food | and our other high protein articles shared below.

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Protein Rich Veg Recipes

High Protein Dals, Kadhis recipes

High Protein Desserts recipes

High Protein International recipes

High Protein Juices, Milkshakes, Drinks recipes

High Protein Breakfast recipes

High Protein Rice, Pulao, Biryani

High Protein Rotis Parathas

High Protein Salads Raitas

High Protein Soups

High Protein Starters Snacks

High Protein Sabzis


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Recipe# 5619
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Recipe# 4784
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Recipe# 37012
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Recipe# 41983
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Recipe# 22458
07 Oct 22

 
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Buckwheat Dosa
Recipe# 36424
04 Nov 22

 
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How To Make Homemade Skimmed Milk
Recipe# 42374
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Quinoa Avocado Veg Healthy Office Salad
Recipe# 42296
07 Sep 22

 
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Here’s one more mind-blowing way to include healthy quinoa in your diet. A lunch salad made of cooked quinoa, sprouts, avocado, yummy veggies and mushroom, this salad has a scrumptious mouth-feel and a colourful, attractive appearance. Tosse ....
Plain Ragi Roti, Plain Nachni Roti
Recipe# 41164
25 Aug 22

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Recipe# 30904
07 Mar 22

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Maharashtrian Patal Bhaji, Paatal Bhaji
Recipe# 770
12 Aug 22

 
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Nachni Khichu
Recipe# 5281
04 Aug 22

 
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Homemade Almond Butter,  for Weight Loss and Athletes
Recipe# 41117
28 Jul 22

 
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Homemade Almond Butter is totally awesome, a tantalising treat with a very unique flavour and interesting mouth-feel! Actually, it is something that must be experienced and not described! When you think almonds, you expect a nutty flavour, but this Homemade Almond Butter gives you a better flavour t ....
Paneer Tikka Roll
Recipe# 3559
13 Aug 22

 
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Bajra Roti
Recipe# 3892
14 Jun 22

  This recipe has an associated video
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bajra roti recipe | bajre ki roti | healthy pearl millet roti | Rajasthani bajra roti | Sajje Roti | with amazing 16 photos Though bajra is grown only in certain ....
Paneer Tikka
Recipe# 2754
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Homemade Peanut Butter, for Weight Loss and Athletes
Recipe# 41116
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Multiseed Mukhwas ( Omega-3 Fatty Acids and Fibre Rich Recipe )
Recipe# 35094
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Dal Fry
Recipe# 1965
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Almond Milk, Homemade Pure Almond Milk
Recipe# 40984
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Sprouts Dhokla
Recipe# 39007
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Bengali Khichdi, Bengali Khichuri
Recipe# 33045
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