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7 High Protein Meals for Weight Loss

Updated: Feb 17


Vegan Food

Protein is an essential nutrient for building and maintaining muscle mass, as well as for keeping you full and satisfied. A high protein diet can also help you lose weight by boosting your metabolism, reducing your appetite, and preserving your lean body mass.


But how can you get enough protein without compromising on taste and variety? If you are looking for some delicious and nutritious high protein meals that are suitable for an Indian palate, you have come to the right place. In this blog post, we will share with you 7 high protein meals for weight loss that are easy to prepare, rich in flavor, and loaded with health benefits. These meals are based on traditional Indian dishes, but with some modifications to make them lower in calories, carbs, and fat, and higher in protein, fiber, and vitamins. Let’s get started!


1. Chicken Tikka Salad

Chicken tikka is a popular dish of marinated and grilled chicken pieces, usually served with a creamy sauce and naan bread. To make it a high protein and low carb meal, you can skip the sauce and the bread, and serve the chicken over a bed of fresh salad greens, tomatoes, cucumbers, and onions. You can also add some lemon juice, mint leaves, and yogurt for extra freshness and flavor. This meal provides about 35 grams of protein, 10 grams of carbs, and 8 grams of fat per serving.


2. Paneer Bhurji with Roti

Paneer is a type of fresh cheese that is widely used in Indian cuisine. It is high in protein, calcium, and phosphorus, and low in lactose. Paneer bhurji is a scrambled dish of crumbled paneer cooked with onions, tomatoes, spices, and herbs. It is usually served with roti, a flatbread made of whole wheat flour. You can make this meal more filling and balanced by adding some green peas, carrots, or spinach to the paneer bhurji, and using multigrain flour for the roti. This meal provides about 28 grams of protein, 36 grams of carbs, and 15 grams of fat per serving.


3. Dal Makhani with Brown Rice

Dal is a term for various types of lentils, beans, and peas that are cooked into a thick stew. Dal makhani is a creamy and buttery dal made with black lentils and kidney beans, flavored with ginger, garlic, tomatoes, and spices. It is usually served with white rice, naan bread, or paratha. To make it a high protein and low fat meal, you can use low fat milk or yogurt instead of cream and butter, and serve it with brown rice, which has more fiber and nutrients than white rice. This meal provides about 24 grams of protein, 54 grams of carbs, and 9 grams of fat per serving.


4. Egg Curry with Quinoa

Eggs are one of the best sources of complete protein, containing all nine essential amino acids. They are also rich in iron, zinc, selenium, and vitamin B12. Egg curry is a simple and tasty dish of boiled eggs cooked in a spicy tomato-based gravy. It is usually served with rice, roti, or bread. To make it a high protein and low carb meal, you can serve it with quinoa, a pseudocereal that is high in protein, fiber, and minerals. Quinoa has a nutty flavor and a fluffy texture that goes well with the egg curry. This meal provides about 23 grams of protein, 40 grams of carbs, and 12 grams of fat per serving.


5. Soy Chunks Pulao

Soy chunks, also known as soy nuggets or soy granules, are made from defatted soy flour. They are high in protein, low in fat, and have a meaty texture and flavor. Soy chunks pulao is a rice dish cooked with soy chunks, vegetables, and spices. It is a one-pot meal that is easy to make and satisfying to eat. You can use any vegetables you like, such as carrots, peas, beans, cauliflower, or potatoes. You can also use brown rice or basmati rice for more flavor and fiber. This meal provides about 22 grams of protein, 46 grams of carbs, and 7 grams of fat per serving.


6. Tofu Palak with Oats

Tofu is a soy product that is high in protein, calcium, and iron. It has a mild flavor and a soft texture that can absorb any marinade or sauce. Tofu palak is a dish of tofu cubes cooked in a spinach-based gravy, seasoned with ginger, garlic, and spices. It is a vegan and gluten-free dish that is rich in antioxidants and iron. It is usually served with roti, naan, or rice. To make it a high protein and low carb meal, you can serve it with oats, which are high in protein, fiber, and beta-glucan, a type of soluble fiber that can lower cholesterol and blood sugar levels. You can cook the oats with water or milk, and add some salt, pepper, and lemon juice for flavor. This meal provides about 21 grams of protein, 32 grams of carbs, and 10 grams of fat per serving.


7. Fish Curry with Millets

Fish is a lean and high quality protein that is also rich in omega-3 fatty acids, which can improve heart health, brain function, and mood. Fish curry is a dish of fish pieces cooked in a coconut-based gravy, flavored with tamarind, curry leaves, and spices. It is a coastal delicacy that is popular in Kerala, Goa, and other regions. It is usually served with rice, appam, or idiyappam. To make it a high protein and low carb meal, you can serve it with millets, a group of small-seeded grains that are high in protein, fiber, and minerals. Millets have a mild and nutty flavor and a chewy texture that complement the fish curry. This meal provides about 20 grams of protein, 38 grams of carbs, and 8 grams of fat per serving.


These are some of the high protein meals for weight loss that you can try at home or order at a restaurant. They are not only delicious and nutritious, but also easy to prepare and customize according to your preferences and availability of ingredients. By incorporating more protein into your diet, you can boost your metabolism, reduce your hunger, and preserve your muscle mass, which can help you achieve your weight loss goals faster and easier. So, what are you waiting for? Try these high protein meals for weight loss today and enjoy the benefits of a healthy and balanced diet.


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