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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
High-protein dinners are beneficial for weight management, as they promote satiety and aid in controlling calorie intake. They are also advantageous for athletes and active individuals, supporting muscle repair and growth. Additionally, high-protein dinners are valuable for vegetarians and vegans to ensure adequate protein intake on plant-based diets.
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Sauté tofu cubes with a mix of colorful vegetables like bell peppers, broccoli, and mushrooms. Season with soy sauce, ginger, and garlic for a flavorful and protein-rich stir-fry.
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Prepare a hearty lentil curry using a variety of lentils such as masoor dal (red lentils), moong dal (yellow lentils), or chana dal (split chickpeas). Add spices like cumin, turmeric, and garam masala for a delicious protein-packed meal. Serve it with roti or brown rice.
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Marinate cubes of paneer (Indian cottage cheese) in yogurt and spices like tandoori masala, ginger, and garlic. Grill or bake until golden and serve with a side of mint chutney. Paneer is a rich source of protein and adds a delicious touch to the meal.
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Replace rice with quinoa to make a protein-packed pulao. Sauté quinoa with mixed vegetables, such as peas, carrots, and beans, along with aromatic spices like cumin, coriander, and turmeric. Quinoa is a complete protein source and provides a nutritious alternative to traditional rice-based pulao.
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Prepare a flavorful chickpea curry using canned or boiled chickpeas. Cook them with a blend of onions, tomatoes, ginger, garlic, and a combination of spices like cumin, coriander, and garam masala. Enjoy it with roti or brown rice for a satisfying protein-rich meal.
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Cook soybeans along with basmati rice and aromatic spices to make a protein-packed soybean pulao. You can add vegetables like peas, carrots, and bell peppers for added nutrition and flavor.
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Incorporate grilled fish or prepare a fish curry using options like salmon, mackerel, or pomfret. Fish is a great source of lean protein and omega-3 fatty acids, which are beneficial for heart health.
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Saute mushrooms and green peas with onions, tomatoes, and spices to create a protein-rich and flavorful curry. Mushrooms are low in calories and provide a good amount of protein.
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Create a nutritious salad using a mix of sprouts such as moong beans, chickpeas, and lentils. Add chopped vegetables, like cucumbers, tomatoes, and onions, and dress it with lemon juice, salt, and pepper. Sprouts are a great plant-based source of protein and offer various vitamins and minerals.
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Prepare a delicious egg bhurji by scrambling eggs with onions, tomatoes, and spices like turmeric, chili powder, and cumin. Eggs are an excellent source of high-quality protein and can be enjoyed with roti or whole wheat bread.
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Remember to balance your protein-rich dinner with a variety of vegetables, whole grains, and healthy fats to create a well-rounded and nutritious meal. Adjust portion sizes based on your individual dietary needs and consult a healthcare professional or registered dietitian for personalized guidance.
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