Recipes
High-protein Indian recipes — with macros.
Every recipe here lists per-serving protein, carbs, fat and kcal. Built for macro-counted diets and the question every Indian client asks me: 'But how do I actually cook 30g of protein at home?'
Sprouted moong chaat (18g protein)
Mid-afternoon protein hit that doesn't require a kitchen. 5 minutes from sprouts + curd to bowl.
Breakfast
25–35g protein, ready in under 12 minutes.
- 🧀30g proteinveg
High-protein paneer bhurji (30g protein)
The breakfast that changes the rest of your day — Indian eggs-less alternative that still clears 30g protein per serving. 8 minutes.
8 min420 kcal - 🥞28g proteinveg
Besan chilla stuffed with paneer (28g protein)
Five-minute chickpea-flour pancake stuffed with seasoned paneer. Vegetarian, high-protein, crispy outside, soft inside.
12 min380 kcal - 🥣32g proteinveg
Savoury Greek yogurt protein bowl (32g protein)
The no-cook breakfast for the days you have 4 minutes. Greek yogurt anchors 20g+ protein on its own; the chickpea + nut combo finishes the job.
4 min430 kcal
Lunch
Real Indian lunches plated to hit your day's macros without skipping meals.
- 🫘35g proteinveg
Rajma chawal protein bowl (35g protein)
The lunch every North Indian household already cooks — but built to hit 35g protein per serving. Brown rice, double rajma, curd on the side.
35 min580 kcal - 🍛32g proteinveg
Light South Indian protein thali (32g protein, 550 kcal)
The traditional sambar-rice-thoran-curd thali, portioned for a fat-loss day. Hits 32g protein under 600 kcal.
25 min550 kcal
Dinner
Plant + animal options, all engineered to hit 35–45g protein per serving.
- 🍗45g proteinnon-veg
Tandoori chicken with vegetable pulao (45g protein)
Non-veg high-protein dinner that's restaurant-good without restaurant ghee. 45g protein, 580 kcal, in under 40 minutes.
40 min580 kcal - 🌾38g proteinveg
Soya chunks pulao for vegetarians (38g protein)
The vegetarian high-protein dinner that doesn't rely on paneer. Soya chunks are the densest plant protein on the Indian grocery shelf.
30 min560 kcal
Snacks
Mid-afternoon protein hits — no shaker, no whey, no excuses.