6 Protein-Packed Indian Meals: Tasty Options For Fitness Enthusiasts

A home chef who meal preps with calorie quotients and nutrition levels in mind would definitely be looking at options that fulfill every day protein intake. Several protein-packed Indian meals beautifully serve this purpose so fitness enthusiasts can cook dishes that are not only rich in protein but are also close to their heart and their regional culture.

When a home cook trains regularly in the gym or performs any outdoor activity, the kitchen automatically becomes an integral part of their overall fitness regime. Such a chef tends to prepare meals with calorie quotients and nutrition levels in mind, along with measuring the amount of protein in every day food intake. Early on, some of these meals might have felt like a departure from the comforting regional and traditional recipes one is accustomed to. But no longer. Indian cuisine is actually home to a lot of protein-packed meals which are balanced and filling and take the fitness-led home chef closer to familiar culinary cultures. Ideal for meal prep, these are recipes that every fitness enthusiast can gorge on, whether they are bulking up or cutting down.

Grilled Tandoori Paneer With Sautéed Vegetables

Prepare paneer at home as the core protein that can accompany seasonal greens and other assorted regional vegetables. Chunks of paneer can be marinated in a mixture of curd, red chilli powder, turmeric, ginger-garlic paste, cumin and coriander powders and garam masala. This marinated paneer can be grilled on a grill pan or skillet or popped in the tandoor. Flavours of Indian spices coupled with the fibre-rich qualities of vegetables like carrots, beans, potatoes, beetroots and greens such as baby spinach sautéed with light seasonings in a fry pan can turn this protein-rich dish into a wholesome meal. Fitness enthusiasts who prepare their meals ahead of time can make a bowlful of marinade and use it as and when required for coating the paneer.

No-Cream Chicken Tikka Masala

Cut down the calorie quotient in the otherwise indulgent chicken tikka to prepare a meal rooted in Indian culinary techniques. First, make a smoky chicken tikka in the convection or over a grill pan to add to the curry. Replace the cream with hung curd or blended cashews while making the masala gravy. The curry has to be mildly spiced, flavoured simply with the aromatic nuance of bay leaves, just a hint of pepper and some cinnamon. Prepare the tomato and cashew purées for the gravy beforehand and just simmer these with the chicken in a large handi or heavy-bottomed kadai while making the final dish. Serve with millet rotis.

Rajma And Rice Bowl

Kidney beans or rajma is one of the most protein-rich legumes out there and a delicious and indulgent rajma curry ranks very high on the list of comforting Indian meals, perfect for chilly evenings. After a particularly tough weight training session in the evening, come home to a rajma gravy resting in the kitchen. Flavoured with ginger-garlic paste, tomato purée, some onions and assorted spices, the gravy can be heated up in a kadai and infused with the kidney beans. When paired with regular or brown rice, the legume and grains come together in a complex mixture of amino acids that boost muscle recovery. Rajma is also ideal for batch cooking and can be made in advance as a rice bowl meal eaten for both lunch and dinner.

Egg Bhurji And Millet Rotis

A pantry staple that is filled with protein and good fats, eggs can be prepared in multiple ways as a dinnertime meal by the fitness enthusiast. Prepare a simple bhurji with minimum spices: just a drizzle of coriander and cumin powder tossed in a tempering of mustard seeds, curry leaves and green chillies would suffice as the flavouring. Ensure the bhurji is soft enough so it retains this texture when reheated at dinnertime. Pair the bhurji with ragi rotis or flatbreads made out of assorted millets to combine eggs with a fibre-rich accompaniment which promotes satiety for a longer duration.

Moong Dal Chilla And Paneer Stuffing

Double-up on protein intake by preparing a moong dal chilla that is also stuffed with crumbled paneer. Light, gluten-free and easy-to-digest, a perfectly fermented batter ensures that the chillas prepared are airy and simultaneously filling. The batter can be kept ready in advance in keeping with a make-ahead meal formula. After a bout of outdoor training or running, the fitness enthusiast can come home and prepare warm chillas on a flat tawa. Add the paneer stuffing to the chilla as it cooks, to introduce another protein. Make the stuffing using crumbled paneer, cumin powder, red chilli powder, salt and pepper so it builds a subtle flavour into the protein-rich pancake.

Fish Curry And Steamed Rice

Along the coastal regions of the Indian subcontinent and areas rich in freshwater, fish is eaten regularly as a naturally available source of protein. Prepare a curry or a simple grilled fish with surmai, rawas or pomfret starring as lean protein options that boost muscle recovery post a hard workout. While making the curry, ensure the fish is firm enough, like rohu or pomfret so it never runs the risk of breaking apart. The curry itself can be prepared in diverse masalas that are highly region specific. While the coasts of Konkan boast of mildly spicy fish curries with a coconut and dried red chilli base, others like the Bengali mustard fish curry are prepared in ground mustard seeds and green chillies. Craft a Goan or Konkani style fish curry for a slightly tangier option or the Bengali curry for bold flavours. The sour and fiery Kerala fish curry made using seer or sardines is also a delicious, protein-rich alternative often cooked in kokum or tamarind. Keep the fish marinated and ready before the workout. Cook and immerse it in the gravy of choice before dinner and serve this regional delicacy with steamed brown rice.