5 Healthy Indian High Protein Low Calorie Meals: Easy to Make

5 Vegetarian High Protein Low Calorie Meals

1. Paneer Bhurji

Why It's Great: Paneer is a fantastic source of protein for vegetarians. This scrambled paneer dish is not only quick to make but also super satisfying.

Ingredients:

• 200g paneer (crumbled)

• 1 onion (finely chopped)

• 1 tomato (chopped)

• 1 green chili (optional)

• 1 tsp turmeric powder

• 1 tsp cumin seeds

• Salt to taste

• Fresh coriander for garnish

Quick Recipe:

1. Heat oil in a pan and add cumin seeds.

2. Once they splutter, add chopped onions and sauté until golden brown.

3. Add tomatoes, turmeric, and salt. Cook until tomatoes soften.

4. Add crumbled paneer and mix well.

5. Cook for 2-3 minutes and garnish with fresh coriander.

Nutritional Info: 1 serving provides about 14g of protein and 150-180 calories.

2. Moong Dal Chilla

Why It's Great: This savory pancake made from moong dal is a protein powerhouse and perfect for breakfast or a light dinner.

Ingredients:

• 1 cup moong dal (soaked for 2 hours)

• 1 green chili

• 1-inch ginger

• Salt to taste

• A pinch of asafoetida

• Fresh coriander leaves

• 1 tsp cumin seeds

Quick Recipe:

1. Grind the soaked moong dal with green chili and ginger into a smooth batter.

2. Add salt, asafoetida, and cumin seeds to the batter.

3. Heat a non-stick pan, pour a ladle of batter, and spread it like a pancake.

4. Cook on both sides until golden brown.

Nutritional Info: 1 chilla offers around 12g of protein and 100-120 calories.

3. Palak Tofu

Why It's Great: Tofu is an excellent alternative to paneer with a high protein content and lower calories.

Ingredients:

• 200g tofu (cubed)

• 2 cups spinach (blanched and pureed)

• 1 onion (chopped)

• 2 tomatoes (chopped)

• 2 garlic cloves

• 1 tsp cumin seeds

• 1 tsp garam masala

• Salt to taste

Quick Recipe:

1. Heat oil in a pan and sauté cumin seeds, garlic, and onions until golden.

2. Add tomatoes, salt, and garam masala. Cook until tomatoes are mushy.

3. Stir in spinach puree and tofu cubes. Cook for another 5-7 minutes.

Nutritional Info: 1 serving contains about 15g of protein and 130-160 calories.

4. Masoor Dal Soup

Why It's Great: Masoor dal is rich in protein and fiber, making this soup both filling and low in calories.

Ingredients:

• 1 cup masoor dal (red lentils)

• 1 onion (chopped)

• 2 tomatoes (chopped)

• 1 tsp turmeric powder

• 1 tsp cumin seeds

• 1 garlic clove

• Salt to taste

• Fresh coriander for garnish

Quick Recipe:

1. Pressure cook masoor dal with onions, tomatoes, turmeric, and salt for 3-4 whistles.

2. Blend the cooked dal into a smooth soup.

3. Heat oil in a pan, add cumin seeds and garlic, and sauté until golden.

4. Pour the soup into the pan and let it simmer for a few minutes.

Nutritional Info: 1 bowl provides about 10g of protein and 120-140 calories.

5. Quinoa Upma

Why It's Great: Quinoa is a complete protein, making this a perfect dish for vegetarians looking to boost their protein intake.

Ingredients:

• 1 cup quinoa (rinsed)

• 1 onion (chopped)

• 1 carrot (diced)

• 1/2 cup green peas

• 1 tsp mustard seeds

• Curry leaves

• 1 tsp turmeric powder

• Salt to taste

Quick Recipe:

1. Cook quinoa in 2 cups of water until fluffy.

2. In a pan, heat oil and add mustard seeds and curry leaves.

3. Add onions, carrots, and peas, and sauté until tender.

4. Mix in cooked quinoa, turmeric, and salt. Cook for another 2-3 minutes.

Nutritional Info: 1 serving contains about 8g of protein and 150-180 calories.

5 Non-Vegetarian High Protein Low Calorie Meals

1. Tandoori Chicken

Why It's Great: This dish is packed with protein and flavor without piling on the calories.

Ingredients:

• 200g chicken breast (boneless)

• 2 tbsp yogurt

• 1 tsp turmeric powder

• 1 tsp red chili powder

• 1 tsp garam masala

• 1 tsp ginger-garlic paste

• Salt to taste

• Lemon juice

Quick Recipe:

1. Marinate chicken in yogurt, spices, ginger-garlic paste, and salt for at least 1 hour.

2. Grill or bake the chicken until cooked through and slightly charred.

3. Squeeze lemon juice over the chicken before serving.

Nutritional Info: 1 serving provides about 25g of protein and 200-220 calories.

2. Egg Bhurji

Why It's Great: This Indian-style scrambled egg dish is a quick, high-protein option perfect for any meal.

Ingredients:

• 3 eggs

• 1 onion (chopped)

• 1 tomato (chopped)

• 1 green chili (optional)

• 1 tsp turmeric powder

• Salt to taste

• Fresh coriander for garnish

Quick Recipe:

1. Heat oil in a pan, add chopped onions and sauté until golden.

2. Add tomatoes, green chili, turmeric, and salt. Cook until tomatoes soften.

3. Whisk eggs and pour into the pan. Scramble until fully cooked.

4. Garnish with fresh coriander.

Nutritional Info: 1 serving contains about 18g of protein and 200-220 calories.

3. Fish Curry (Low-Fat)

Why It's Great: Fish is a lean protein that’s also rich in omega-3 fatty acids.

Ingredients:

• 200g white fish (like cod or tilapia)

• 1 onion (chopped)

• 2 tomatoes (pureed)

• 1 tsp turmeric powder

• 1 tsp cumin seeds

• 1 tsp coriander powder

• Salt to taste

• Fresh coriander for garnish

Quick Recipe:

1. Heat oil in a pan, sauté cumin seeds, and onions until golden.

2. Add tomato puree, turmeric, coriander powder, and salt. Cook until the oil separates.

3. Add fish pieces and cook on low heat until the fish is tender and cooked through.

4. Garnish with fresh coriander.

Nutritional Info: 1 serving provides about 20g of protein and 150-180 calories.

4. Chicken Salad with Yogurt Dressing

Why It's Great: This refreshing salad is high in protein and low in calories, perfect for a light meal.

Ingredients:

• 200g chicken breast (grilled and chopped)

• 1 cucumber (sliced)

• 1 carrot (grated)

• 1 bell pepper (sliced)

• 2 tbsp yogurt

• 1 tsp lemon juice

• Salt and pepper to taste

Quick Recipe:

1. In a large bowl, combine chicken, cucumber, carrot, and bell pepper.

2. In a small bowl, mix yogurt, lemon juice, salt, and pepper to make the dressing.

3. Pour the dressing over the salad and toss well.

Nutritional Info: 1 serving contains about 25g of protein and 180-200 calories.

5. Egg White Omelette

Why It's Great: This light yet protein-packed dish is perfect for breakfast or a quick snack.

Ingredients:

• 4 egg whites

• 1 onion (chopped)

• 1 tomato (chopped)

• 1 green chili (optional)

• Salt and pepper to taste

• Fresh coriander for garnish

Quick Recipe:

1. Whisk egg whites with salt and pepper.

2. Heat oil in a pan, sauté onions and tomatoes until soft.

3. Pour egg whites over the veggies and cook until the omelette is set.

4. Garnish with fresh coriander.

Nutritional Info: 1 serving contains about 14g of protein and 100-120 calories.