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high protein indian vegetarian meal plan

Maintaining a healthy diet is essential for a healthy body and mind, and a high-protein vegetarian diet can provide the necessary nutrients and energy to support your daily activities. As a result, a vegetarian diet that is rich in protein has gained immense popularity in recent times. In this 10-day high-protein Indian vegetarian meal plan, we have included a variety of protein-rich vegetarian food options such as lentils, beans, tofu, paneer, quinoa, and more, that will not only help you meet your daily protein requirements but also keep you feeling satisfied and energized throughout the day. These meals are easy to prepare, delicious, and provide balanced nutrition, making it easier to stick to your health goals.

Day: 1

Breakfast: Quinoa Upma with a side of chutney

Quinoa Upma is a delicious and nutritious and high protein indian vegetarian meal plan dish that can be served for breakfast or as a light meal. Here’s a recipe for Quinoa Upma with a side of chutney:

Ingredients:

  • 1 cup quinoa
  • 1 onion, chopped
  • 1 tomato, chopped
  • 1 green chili, chopped
  • 1 tsp ginger, grated
  • 1 tsp mustard seeds
  • 1 tsp cumin seeds
  • 1/4 tsp asafoetida (hing)
  • 1/2 tsp turmeric powder
  • Salt to taste
  • 1 tbsp oil
  • 2 cups water
  • Fresh cilantro leaves, chopped for garnish

For the chutney:

  • 1 cup fresh cilantro leaves
  • 1/2 cup fresh mint leaves
  • 1/2 inch ginger
  • 1 green chili
  • Salt to taste
  • Water as needed

Instructions:

  1. Rinse quinoa thoroughly and soak it in water for about 15 minutes. Drain and set aside.
  2. Heat oil in a pan and add mustard seeds. Once they start to crackle, add cumin seeds and asafoetida.
  3. Add onions and sauté until they turn translucent. Add ginger, green chili, and tomatoes and cook for a couple of minutes.
  4. Add quinoa, turmeric powder, and salt, and sauté for a minute.
  5. Add 2 cups of water, cover the pan and cook for 10-12 minutes or until the quinoa is cooked.
  6. Turn off the heat and let it sit covered for another 5 minutes.
  7. Garnish with chopped cilantro leaves.

For the chutney:

  1. Blend cilantro, mint, ginger, green chili, salt, and water in a blender until smooth.
  2. Transfer the chutney to a serving bowl.

Serve the Quinoa Upma hot with the chutney on the side. Enjoy!

Mid-morning Snack: Greek yogurt with mixed berries

Greek yogurt with mixed berries is a delicious and healthy and high protein indian vegetarian meal plan breakfast or snack that is high in protein and packed with essential vitamins and minerals. Here’s how you can prepare it:

Ingredients:

  • 1 cup plain Greek yogurt
  • 1/2 cup mixed berries (such as blueberries, strawberries, and raspberries)
  • 1 tbsp honey (optional)
  • A handful of chopped nuts (optional)

Instructions:

  1. Wash the mixed berries and pat them dry.
  2. In a serving bowl, add the Greek yogurt and stir it well until it becomes smooth.
  3. Add the mixed berries to the bowl and mix well with the yogurt.
  4. If you want to sweeten it, drizzle honey on top of the yogurt and berries.
  5. Add a handful of chopped nuts on top for added crunch and protein.
  6. Serve immediately and enjoy your delicious and nutritious Greek yogurt with mixed berries!

You can also make variations by adding granola, chia seeds, or other fruits of your choice to this recipe to make it more interesting and appealing.

Lunch: Dal Makhani with Brown Rice and mixed vegetable salad

Dal Makhani with Brown Rice and mixed vegetable salad is a satisfying and nutritious high protein indian vegetarian meal plan, fiber, and essential nutrients. Here’s how you can prepare it:

Ingredients: For the Dal Makhani:

  • 1 cup black lentils (whole urad dal), soaked overnight
  • 1/4 cup red kidney beans (rajma), soaked overnight
  • 1 onion, finely chopped
  • 1 tomato, finely chopped
  • 1 green chili, slit
  • 1 tbsp ginger-garlic paste
  • 1 tsp cumin seeds
  • 1 tsp coriander powder
  • 1 tsp garam masala powder
  • 1/2 tsp turmeric powder
  • 1/2 tsp red chili powder (optional)
  • Salt to taste
  • 2 tbsp butter
  • 2 tbsp cream
  • Chopped fresh coriander leaves for garnish

For the Brown Rice:

  • 1 cup brown rice
  • 2 cups water
  • Salt to taste

For the Mixed Vegetable Salad:

  • 1 cup mixed vegetables (such as cucumber, tomato, carrot, bell pepper, onion)
  • 1/4 cup chopped fresh coriander leaves
  • Juice of 1 lemon
  • Salt to taste

Instructions: For the Dal Makhani:

  1. Rinse the soaked lentils and kidney beans, add them to a pressure cooker along with 4 cups of water, and cook for 10-12 whistles or until they are soft and tender.
  2. In a separate pan, heat butter and add cumin seeds. Once they start to crackle, add onions and sauté until they turn golden brown.
  3. Add ginger-garlic paste, green chili, and tomatoes, and sauté for a few minutes.
  4. Add all the dry spices, salt, and 1/2 cup of water, and cook for a few minutes.
  5. Add the cooked lentils and kidney beans along with the water to the pan, and mix well. Simmer for 10-15 minutes on medium heat.
  6. Add cream to the pan and mix well. Turn off the heat.
  7. Garnish with fresh coriander leaves.

For the Brown Rice:

  1. Rinse the brown rice and add it to a pot with 2 cups of water and salt. Bring it to a boil.
  2. Lower the heat, cover the pot, and simmer for 30-35 minutes or until the rice is cooked.
  3. Turn off the heat and let the rice rest for 10 minutes before fluffing it with a fork.

For the Mixed Vegetable Salad:

  1. Wash and chop all the vegetables into small pieces.
  2. In a mixing bowl, add the vegetables, fresh coriander leaves, lemon juice, and salt, and toss well.

Serve the Dal Makhani hot with brown rice and mixed vegetable salad on the side. Enjoy your nutritious and delicious meal!

Afternoon Snack: A handful of roasted chickpeas

Roasted chickpeas are a healthy and tasty snack that is high protein indian vegetarian meal plan and fiber. Here’s how you can prepare them:

Ingredients:

  • 1 can (15 ounces) chickpeas, drained and rinsed
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon cumin
  • 1/2 teaspoon paprika
  • 1/4 teaspoon garlic powder

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. Rinse and drain the chickpeas, then pat them dry with a clean kitchen towel or paper towels.
  3. In a mixing bowl, toss the chickpeas with olive oil, salt, cumin, paprika, and garlic powder until they are well coated.
  4. Spread the chickpeas in a single layer on a baking sheet.
  5. Roast the chickpeas in the preheated oven for 20-30 minutes or until they are golden and crispy, shaking the pan every 10 minutes to ensure even cooking.
  6. Remove the chickpeas from the oven and let them cool for a few minutes before serving.

Enjoy your roasted chickpeas as a snack, or add them to salads, soups, or as a crunchy topping for your favorite dishes.

Dinner: Tofu and Vegetable stir-fry with whole wheat roti

Tofu and Vegetable stir-fry with whole wheat roti is a healthy and delicious meal that is packed with high protein indian vegetarian meal plan, fiber, and essential nutrients. Here’s how you can prepare it:

Ingredients: For the Tofu and Vegetable stir-fry:

  • 1 block (14 ounces) of firm tofu, drained and cubed
  • 2 cups mixed vegetables (such as bell pepper, broccoli, snow peas, carrot, and onion), sliced
  • 2 cloves garlic, minced
  • 1-inch piece of ginger, grated
  • 1 tbsp soy sauce
  • 1 tbsp cornstarch
  • 1 tbsp vegetable oil
  • Salt and pepper to taste

For the Whole Wheat Roti:

  • 2 cups whole wheat flour
  • Water as required
  • Salt to taste
  • 1 tbsp vegetable oil

Instructions: For the Tofu and Vegetable stir-fry:

  1. In a small bowl, mix soy sauce, cornstarch, and 2 tablespoons of water.
  2. Heat oil in a large pan or wok over medium-high heat. Add garlic and ginger, and sauté for 30 seconds.
  3. Add the mixed vegetables and stir-fry for 3-4 minutes or until they are crisp-tender.
  4. Add the cubed tofu and stir-fry for 2-3 minutes or until lightly browned.
  5. Pour the soy sauce mixture over the tofu and vegetables, and toss to coat. Cook for 1-2 minutes or until the sauce thickens.
  6. Season with salt and pepper to taste.

For the Whole Wheat Roti:

  1. In a mixing bowl, add the whole wheat flour and salt. Mix well.
  2. Gradually add water to the flour and knead to form a smooth dough.
  3. Cover the dough with a damp cloth and let it rest for 10-15 minutes.
  4. Divide the dough into equal-sized balls.
  5. Roll each ball into a thin round roti using a rolling pin.
  6. Heat a skillet or tawa over medium heat. Place the roti on the skillet and cook for 30 seconds or until bubbles appear on the surface.
  7. Flip the roti and cook for another 30 seconds. Brush the roti with a little oil and cook for another 30 seconds or until golden brown.

Serve the Tofu and Vegetable stir-fry hot with whole wheat roti on the side. Enjoy your healthy and flavorful meal!

Day: 2

Breakfast: Omelette with vegetables and whole wheat toast

An omelette with vegetables and whole wheat toast is a delicious and nutritious breakfast that is packed high protein indian vegetarian meal plan and fiber. Here’s how you can prepare it:

Ingredients:

  • 2 eggs
  • 1/4 cup mixed vegetables (such as bell pepper, onion, tomato, and spinach), chopped
  • 1 tbsp milk
  • 1 tbsp butter or oil
  • Salt and pepper to taste
  • 2 slices of whole wheat bread

Instructions:

  1. In a mixing bowl, whisk the eggs, milk, salt, and pepper until well combined.
  2. Heat butter or oil in a non-stick pan over medium heat.
  3. Add the mixed vegetables to the pan and sauté for 2-3 minutes or until they are tender.
  4. Pour the egg mixture over the vegetables in the pan and let it cook for 2-3 minutes or until the edges start to set.
  5. Using a spatula, gently lift the edges of the omelette and let the uncooked egg mixture flow to the bottom of the pan.
  6. Cook the omelette until the top is set and the bottom is golden brown.
  7. Fold the omelette in half and slide it onto a plate.

For the Whole Wheat Toast:

  1. Toast the bread until it is golden brown and crisp.
  2. Serve the toast with the omelette.

Enjoy your omelette with vegetables and whole wheat toast for a healthy and satisfying breakfast.

Mid-morning Snack: Cottage cheese and sliced tomatoes

Cottage cheese and sliced tomatoes is a simple and delicious snack or light meal that is high protein indian vegetarian meal plan and low in calories. Here’s how you can prepare it:

Ingredients:

  • 1/2 cup cottage cheese
  • 1 medium tomato, sliced
  • Salt and pepper to taste

Instructions:

  1. Place the cottage cheese in a bowl and season with salt and pepper to taste.
  2. Slice the tomato into thin rounds.
  3. Arrange the tomato slices on a plate.
  4. Spoon the cottage cheese over the tomato slices.
  5. Garnish with a sprinkle of black pepper or fresh herbs, if desired.

Enjoy your cottage cheese and sliced tomatoes as a healthy and refreshing snack or light meal!

Lunch: Chickpea and Vegetable Curry with Quinoa

Chickpea and vegetable curry with quinoa is a filling and nutritious meal that is packed high protein indian vegetarian meal plan, fiber, and essential nutrients. Here’s how you can prepare it:

Ingredients:

  • 1 can (15 ounces) chickpeas, drained and rinsed
  • 2 cups mixed vegetables (such as bell pepper, onion, carrot, and cauliflower), chopped
  • 1 can (14 ounces) diced tomatoes
  • 1/2 cup vegetable broth
  • 2 cloves garlic, minced
  • 1-inch piece of ginger, grated
  • 1 tbsp curry powder
  • 1 tsp cumin powder
  • Salt and pepper to taste
  • 1 cup cooked quinoa

Instructions:

  1. Heat oil in a large saucepan over medium heat.
  2. Add garlic and ginger, and sauté for 30 seconds.
  3. Add the mixed vegetables and stir-fry for 3-4 minutes or until they are crisp-tender.
  4. Add the chickpeas, diced tomatoes, vegetable broth, curry powder, cumin powder, salt, and pepper to the saucepan. Stir well to combine.
  5. Bring the mixture to a boil, then reduce the heat to low and simmer for 10-15 minutes or until the vegetables are cooked through and the curry has thickened.
  6. Serve the chickpea and vegetable curry hot over a bed of cooked quinoa.

Enjoy your chickpea and vegetable curry with quinoa as a healthy and satisfying meal! You can also add some fresh herbs or a dollop of Greek yogurt on top for extra flavor.

Afternoon Snack: A protein smoothie with banana, almond milk, and peanut butter

A protein smoothie with banana, almond milk, and peanut butter is a delicious and easy way to boost your protein intake. Here’s how you can prepare it:

Ingredients:

  • 1 ripe banana, peeled and sliced
  • 1 cup unsweetened almond milk
  • 1 tbsp peanut butter
  • 1 scoop protein powder (optional)
  • Ice cubes (optional)

Instructions:

  1. Add the sliced banana, almond milk, peanut butter, and protein powder (if using) to a blender.
  2. Blend the ingredients until smooth and creamy.
  3. If you prefer a colder smoothie, you can add some ice cubes to the blender and blend again until smooth.
  4. Pour the smoothie into a glass and serve immediately.

Enjoy your protein smoothie with banana, almond milk, and peanut butter as a quick and easy breakfast or snack that is packed with protein and healthy fats. You can also customize the smoothie by adding other ingredients such as spinach, chia seeds, or cocoa powder.

Dinner: Palak Paneer with Brown Rice and Mixed Vegetables

Palak paneer with brown rice and mixed vegetables is a flavorful and nutritious meal that is high protein indian vegetarian meal plan, fiber, and essential nutrients. Here’s how you can prepare it:

Ingredients:

  • 1 bunch of spinach leaves, washed and chopped
  • 200 grams paneer, cubed
  • 1 onion, finely chopped
  • 1 tomato, finely chopped
  • 2 cloves garlic, minced
  • 1-inch piece of ginger, grated
  • 1 green chili, chopped (optional)
  • 1/2 tsp cumin seeds
  • 1/2 tsp coriander powder
  • 1/2 tsp garam masala
  • Salt and pepper to taste
  • 1 cup brown rice
  • Mixed vegetables of your choice (such as bell pepper, carrot, and green beans)

Instructions:

  1. Cook the brown rice according to package instructions and set aside.
  2. Heat oil in a pan over medium heat. Add the cumin seeds and let them splutter.
  3. Add the chopped onion, garlic, ginger, and green chili (if using) to the pan. Sauté for 2-3 minutes or until the onion is soft and translucent.
  4. Add the chopped tomato, coriander powder, garam masala, salt, and pepper to the pan. Cook for 2-3 minutes or until the tomato has softened.
  5. Add the chopped spinach leaves to the pan and cook for 2-3 minutes or until the spinach has wilted.
  6. Remove the pan from heat and let the mixture cool down. Once it is cool, blend it into a smooth puree using a blender or food processor.
  7. Heat the pan again and add the puree to the pan. Add the cubed paneer and mix well.
  8. Cook the palak paneer over low heat for 5-10 minutes or until the paneer is heated through.
  9. In a separate pan, stir-fry the mixed vegetables until they are crisp-tender.
  10. Serve the palak paneer hot with brown rice and mixed vegetables.

Enjoy your palak paneer with brown rice and mixed vegetables as a delicious and healthy meal that is packed with flavor and nutrition. You can also garnish the palak paneer with some fresh cilantro or mint leaves for extra freshness.

Day: 3

Breakfast: Scrambled tofu with chopped vegetables

Scrambled tofu with chopped vegetables is a quick and easy high-protein breakfast or brunch option that is perfect for vegetarians and vegans. Here’s how you can prepare it:

Ingredients:

  • 1 block of firm tofu
  • 1 small onion, chopped
  • 1 bell pepper, chopped
  • 1 small tomato, chopped
  • 2 cloves of garlic, minced
  • 1/4 teaspoon turmeric powder
  • 1/4 teaspoon paprika
  • Salt and pepper to taste
  • Fresh cilantro or parsley (optional)

Instructions:

  1. Drain the tofu and press it between paper towels to remove excess water.
  2. Crumble the tofu using your hands or a fork, and set aside.
  3. Heat a tablespoon of oil in a pan over medium heat.
  4. Add the chopped onion and sauté for a couple of minutes until they become translucent.
  5. Add the minced garlic and sauté for another minute.
  6. Add the chopped bell pepper and tomato and sauté for 3-4 minutes until they are slightly soft.
  7. Add the crumbled tofu to the pan and stir well.
  8. Add the turmeric powder, paprika, salt, and pepper to the pan and mix well.
  9. Cook the tofu and vegetable mixture for 5-7 minutes or until the tofu is lightly browned and cooked through.
  10. Garnish with fresh cilantro or parsley (optional) and serve hot.

Enjoy your scrambled tofu with chopped vegetables as a healthy and delicious breakfast or brunch option that is packed with protein, fiber, and essential nutrients. You can also customize the recipe by adding your favorite vegetables or spices to the mix, such as mushrooms, spinach, or cumin.

Mid-morning Snack: Roasted soybeans or Makhana

Roasted soybeans and roasted makhana are high protein indian vegetarian meal plan, nutritious and tasty snacks that can be enjoyed as a mid-morning or mid-afternoon snack. Here’s how you can prepare both:

Roasted Soybeans: Ingredients:

  • 1 cup dried soybeans
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 375°F (190°C).
  2. Rinse the dried soybeans and drain them.
  3. Spread the soybeans out in a single layer on a baking sheet.
  4. Drizzle olive oil over the soybeans and sprinkle with salt and pepper.
  5. Toss the soybeans to coat them evenly with the oil and seasoning.
  6. Roast the soybeans in the oven for 20-25 minutes or until they are golden brown and crunchy.
  7. Remove from the oven and let the soybeans cool completely before serving.

Roasted Makhana: Ingredients:

  • 1 cup makhana (fox nuts or lotus seeds)
  • 1 tablespoon ghee (clarified butter) or olive oil
  • Salt and pepper to taste
  • 1/4 teaspoon chaat masala (optional)

Instructions:

  1. Heat ghee or olive oil in a pan over medium heat.
  2. Add the makhana to the pan and stir continuously for a few minutes until they are lightly browned and crunchy.
  3. Sprinkle salt, pepper, and chaat masala (if using) over the makhana and stir well.
  4. Continue to roast the makhana for a few more minutes until they are fully roasted and crunchy.
  5. Remove from the heat and let the makhana cool completely before serving.

Enjoy your roasted soybeans or roasted makhana as a healthy and nutritious snack that is rich in protein, fiber, and essential nutrients. You can store both in an airtight container for up to a week and snack on them whenever you need a quick protein boost.

Lunch: Rajma with Brown Rice and Cucumber Raita

Rajma (red kidney beans) with brown rice and cucumber raita is a classic high protein indian vegetarian meal plan, fiber, and essential nutrients. Here’s how you can prepare it:

Rajma: Ingredients:

  • 1 cup dry rajma (red kidney beans), soaked overnight and drained
  • 1 tablespoon oil
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 inch ginger, grated
  • 2 tomatoes, chopped
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • 1/2 teaspoon turmeric powder
  • 1/4 teaspoon red chili powder (optional)
  • Salt to taste
  • Water as needed
  • Fresh cilantro for garnish (optional)

Instructions:

  1. Heat the oil in a pressure cooker or a pot.
  2. Add the chopped onion and sauté until it becomes soft and translucent.
  3. Add the minced garlic and grated ginger and sauté for another minute.
  4. Add the chopped tomatoes and stir well.
  5. Add the cumin powder, coriander powder, turmeric powder, red chili powder (if using), and salt to the pot and mix well.
  6. Add the soaked rajma to the pot and stir well to coat it with the spices.
  7. Add enough water to cover the rajma and stir well.
  8. Close the pressure cooker lid or cover the pot with a lid and cook for 20-25 minutes or until the rajma is fully cooked.
  9. Once done, garnish with fresh cilantro (optional) and serve hot with brown rice and cucumber raita.

Brown Rice: Ingredients:

  • 1 cup brown rice
  • 2 cups water
  • Salt to taste

Instructions:

  1. Rinse the brown rice in cold water and drain.
  2. Add the brown rice, water, and salt to a pot and bring it to a boil over high heat.
  3. Once the water boils, reduce the heat to low and cover the pot with a tight-fitting lid.
  4. Cook the brown rice for 40-45 minutes or until it is fully cooked and fluffy.
  5. Once done, fluff the rice with a fork and serve hot.

Cucumber Raita: Ingredients:

  • 1 cup plain yogurt
  • 1/2 cucumber, grated or chopped
  • Salt to taste
  • 1/4 teaspoon cumin powder
  • Fresh cilantro for garnish (optional)

Instructions:

  1. In a bowl, whisk the plain yogurt until it becomes smooth.
  2. Add the grated or chopped cucumber to the yogurt and mix well.
  3. Add salt and cumin powder to the yogurt and mix well.
  4. Garnish with fresh cilantro (optional) and serve chilled.

Enjoy your rajma with brown rice and cucumber raita as a delicious and nutritious meal that is packed with protein, fiber, and essential nutrients. You can also customize the recipe by adding your favorite vegetables or spices to the mix, such as carrots, green beans, or garam masala.

Afternoon Snack: A handful of nuts or seeds

Having a handful of nuts or seeds is a great way to add protein, healthy fats, and essential nutrients to your diet. Here are some examples of nuts and seeds that you can enjoy as a snack:

  1. Almonds: Almonds are a great source of protein, fiber, and healthy fats. They are also rich in vitamin E and magnesium. You can have them roasted or raw, as per your preference.

  2. Walnuts: Walnuts are a great source of omega-3 fatty acids, which are essential for brain health. They are also rich in protein, fiber, and antioxidants. You can have them roasted or raw, or add them to your salads or oatmeal.

  3. Pistachios: Pistachios are high in protein and fiber, and are a good source of healthy fats and antioxidants. You can have them roasted or raw, or use them as a topping for your yogurt or smoothie bowl.

  4. Pumpkin seeds: Pumpkin seeds are a great source of protein, healthy fats, and essential minerals such as zinc and magnesium. You can have them roasted or raw, or sprinkle them over your salad or soup.

  5. Chia seeds: Chia seeds are a great source of plant-based protein, fiber, and healthy fats. They are also rich in antioxidants and omega-3 fatty acids. You can add them to your smoothies, yogurt, or oatmeal for a nutrient boost.

Remember to have nuts and seeds in moderation as they are high in calories. A handful a day (around 1 ounce or 28 grams) is a good serving size.

Dinner: Chana Masala with Whole Wheat Naan and Mixed Vegetables

Chana Masala is a delicious and protein-packed Indian vegetarian dish made with chickpeas (also known as chana) and a variety of spices. Here’s a recipe for Chana Masala with whole wheat naan and mixed vegetables that you can enjoy as part of your high-protein vegetarian meal plan:

Ingredients:

  • 2 cups cooked chickpeas
  • 1 onion, chopped
  • 1 tomato, chopped
  • 1 tablespoon ginger-garlic paste
  • 1 teaspoon cumin seeds
  • 1 teaspoon coriander powder
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon red chili powder
  • 1/2 teaspoon garam masala
  • Salt to taste
  • 1 tablespoon oil
  • Fresh coriander leaves for garnishing

For the Whole Wheat Naan:

  • 2 cups whole wheat flour
  • 1/2 cup yogurt
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 tablespoon oil
  • Water, as needed

For the Mixed Vegetables:

  • 1 cup mixed vegetables of your choice (such as carrots, beans, peas, and cauliflower)
  • 1 tablespoon oil
  • Salt and pepper to taste

Directions:

  1. Heat oil in a pan and add cumin seeds. Once they start spluttering, add chopped onions and sauté until they turn golden brown.
  2. Add ginger-garlic paste and sauté for a minute. Add chopped tomatoes and cook until they turn mushy.
  3. Add all the spices (coriander powder, turmeric powder, red chili powder, and garam masala) and salt to taste. Mix well and cook for a minute.
  4. Add cooked chickpeas and some water. Bring to a boil and then simmer for 10-15 minutes until the gravy thickens.
  5. Garnish with fresh coriander leaves.

For the Whole Wheat Naan:

  1. In a mixing bowl, combine whole wheat flour, baking powder, baking soda, and salt.
  2. Add yogurt and oil, and mix well. Add water as needed to make a soft dough.
  3. Knead the dough for 5-10 minutes until it becomes smooth and elastic.
  4. Cover the dough and let it rest for 30 minutes.
  5. Divide the dough into equal-sized balls and roll out into oval shapes.
  6. Heat a non-stick tawa or pan over medium-high heat. Place the rolled-out naan on the pan and cook until bubbles start to form on the surface.
  7. Flip the naan and cook for another minute until it’s golden brown.

For the Mixed Vegetables:

  1. Heat oil in a pan and add mixed vegetables.
  2. Sauté for a few minutes until the vegetables are slightly tender but still crunchy.
  3. Add salt and pepper to taste.

Serve the Chana Masala with the Whole Wheat Naan and Mixed Vegetables on the side for a delicious and protein-packed meal.

Day: 4

Breakfast: Moong Dal Chilla with Mint Chutney

Moong Dal Chilla is a high-protein Indian vegetarian dish made with ground moong dal (yellow lentils) and spices. Here’s a recipe for Moong Dal Chilla with Mint Chutney that you can enjoy as part of your high-protein vegetarian meal plan:

Ingredients:

  • 1 cup split moong dal (yellow lentils)
  • 1 onion, finely chopped
  • 1 green chili, finely chopped
  • 1 teaspoon grated ginger
  • 1/2 teaspoon cumin powder
  • 1/2 teaspoon coriander powder
  • Salt to taste
  • Water, as needed
  • Oil, for cooking

For the Mint Chutney:

  • 1 cup fresh mint leaves
  • 1/2 cup fresh coriander leaves
  • 1/2 inch ginger, peeled and chopped
  • 1 green chili, chopped
  • 1 tablespoon lemon juice
  • Salt to taste
  • Water, as needed

Directions:

  1. Soak the moong dal in water for 2-3 hours. Drain the water and grind the dal into a smooth batter, adding water as needed. The batter should be of pouring consistency.
  2. Add chopped onions, green chili, grated ginger, cumin powder, coriander powder, and salt to the batter. Mix well.
  3. Heat a non-stick tawa or pan over medium heat. Spread a ladleful of the batter on the pan and drizzle some oil on the sides.
  4. Cook for 2-3 minutes until the bottom is golden brown. Flip and cook the other side until it’s golden brown as well. Repeat with the remaining batter.
  5. Serve hot with Mint Chutney.

For the Mint Chutney:

  1. Blend the mint leaves, coriander leaves, ginger, green chili, lemon juice, and salt in a blender until it forms a smooth paste.
  2. Add water as needed to adjust the consistency.
  3. Serve with the Moong Dal Chilla.

Enjoy your Moong Dal Chilla with Mint Chutney for a delicious and protein-packed meal.

Mid-morning Snack: Greek Yogurt with Mixed Berries

Greek Yogurt with Mixed Berries is a delicious and nutritious vegetarian meal that’s high protein indian vegetarian meal plan and perfect for any time of day. Here’s how you can make it:

Ingredients:

  • 1 cup Greek yogurt
  • 1/2 cup mixed berries (such as strawberries, blueberries, and raspberries)
  • 1 tablespoon honey (optional)

Directions:

  1. Rinse the mixed berries and pat them dry with a paper towel.
  2. Add the Greek yogurt to a bowl.
  3. Top the yogurt with the mixed berries.
  4. Drizzle with honey, if desired.
  5. Serve and enjoy!

This dish is not only high in protein, but also low in calories and packed with antioxidants from the mixed berries. It makes a great breakfast, snack, or even a healthy dessert.

Lunch: Paneer and Vegetable Stir-fry with Quinoa

Paneer and Vegetable Stir-fry with Quinoa is a delicious and filling high protein indian vegetarian meal plan, fiber, and essential nutrients. Here’s a recipe you can try:

Ingredients:

  • 1 cup quinoa
  • 1 tablespoon oil
  • 1 onion, chopped
  • 1 bell pepper, chopped
  • 1 zucchini, chopped
  • 1 cup paneer, cubed
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • 1 teaspoon turmeric powder
  • Salt to taste
  • Black pepper to taste
  • Lemon juice, to taste

Directions:

  1. Rinse the quinoa in a fine mesh strainer and add it to a pot with 2 cups of water. Bring to a boil, then reduce heat and simmer for about 15 minutes, until the water is absorbed and the quinoa is fluffy.
  2. Heat oil in a pan over medium heat.
  3. Add the onions and sauté for a few minutes until they turn translucent.
  4. Add the bell pepper and zucchini and stir-fry for 5-7 minutes until they are slightly softened.
  5. Add the paneer and stir-fry for another 2-3 minutes until the paneer is lightly browned.
  6. Add the cumin powder, coriander powder, turmeric powder, salt, and black pepper. Mix well.
  7. Add a splash of lemon juice and give it a final stir.
  8. Serve the stir-fry over the quinoa and enjoy!

This dish is a great source of protein, fiber, and healthy fats from the quinoa and paneer. The vegetables add a variety of essential vitamins and minerals, making this a well-rounded and nutritious vegetarian meal.

Afternoon Snack: Roasted Edamame

Roasted edamame is a healthy and delicious vegetarian snack that’s high protein indian vegetarian meal plan and fiber. Here’s how you can make it:

Ingredients:

  • 1 1/2 cups frozen edamame (unshelled)
  • 1 tablespoon olive oil
  • Salt to taste
  • Black pepper to taste
  • Garlic powder (optional)

Directions:

  1. Preheat the oven to 375°F (190°C).
  2. Rinse the edamame in a colander and pat them dry with a paper towel.
  3. In a bowl, mix the edamame with olive oil, salt, pepper, and garlic powder (if using). Stir well to coat.
  4. Spread the edamame in a single layer on a baking sheet.
  5. Roast in the preheated oven for 15-20 minutes until they are slightly browned and crispy.
  6. Remove from the oven and let them cool for a few minutes before serving.

Roasted edamame makes a great snack that’s not only high in protein and fiber, but also low in calories and fat. It’s a great alternative to potato chips or other unhealthy snacks. You can also use roasted edamame as a salad topping or mix it with other nuts and seeds for a tasty trail mix. Enjoy!

Dinner: Vegetable Biryani with Cucumber Raita and a side of mixed vegetables

Vegetable Biryani is a classic Indian rice dish that’s both flavorful and nutritious. It’s a great option for a vegetarian meal that’s high protein indian vegetarian meal plan and packed with vegetables. Here’s how you can make it:

Ingredients:

  • 2 cups Basmati rice
  • 4 cups water
  • 1 onion, chopped
  • 1 green bell pepper, chopped
  • 1 red bell pepper, chopped
  • 1 cup peas
  • 1 cup chopped carrots
  • 1 cup chopped cauliflower
  • 2 garlic cloves, minced
  • 1 tablespoon grated ginger
  • 1 teaspoon turmeric
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • 1 teaspoon garam masala
  • Salt to taste
  • 2 tablespoons oil or ghee
  • 1/4 cup chopped fresh cilantro

For Cucumber Raita:

  • 1 cup plain Greek yogurt
  • 1/2 cup grated cucumber
  • 1/4 teaspoon cumin powder
  • Salt to taste
  • Chopped cilantro, for garnish

Directions:

  1. Rinse the Basmati rice in a fine mesh strainer and soak it in water for 30 minutes. Drain the water and set the rice aside.
  2. In a large pot, heat the oil or ghee over medium heat. Add the chopped onions and sauté until they are translucent.
  3. Add the chopped bell peppers, peas, carrots, cauliflower, garlic, and ginger. Sauté for a few minutes until the vegetables are slightly softened.
  4. Add the turmeric, cumin powder, coriander powder, and garam masala. Mix well.
  5. Add the rice and 4 cups of water. Bring to a boil, then reduce heat to low and simmer for about 15-20 minutes, until the water is absorbed and the rice is cooked.
  6. Fluff the rice with a fork and mix in the chopped cilantro.
  7. To make the Cucumber Raita, mix the Greek yogurt, grated cucumber, cumin powder, and salt in a bowl.
  8. Serve the Biryani hot with a side of mixed vegetables and a dollop of Cucumber Raita on top.

This dish is a great source of protein and fiber from the vegetables and rice. The Cucumber Raita adds a cool and refreshing element to balance out the spiciness of the Biryani. You can also add some roasted cashews or almonds on top for a crunch. Enjoy!

Day: 5

Breakfast: Oatmeal with Almond Milk, Chia Seeds, and Chopped Nuts

Oatmeal is a great breakfast option that is high protein indian vegetarian meal plan and fiber, and can be easily customized with your favorite toppings. Here’s a recipe for a delicious and nutritious oatmeal bowl:

Ingredients:

  • 1 cup rolled oats
  • 2 cups unsweetened almond milk
  • 1 tablespoon chia seeds
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon vanilla extract
  • Pinch of salt
  • 1/4 cup chopped nuts (such as almonds, pecans, or walnuts)
  • Optional: 1 tablespoon honey or maple syrup for sweetness

Directions:

  1. In a medium-sized pot, combine the oats, almond milk, chia seeds, cinnamon, vanilla extract, and salt.
  2. Bring the mixture to a boil, then reduce the heat to medium-low and simmer for 10-15 minutes, stirring occasionally, until the oatmeal has thickened to your desired consistency.
  3. Remove the pot from the heat and let it cool for a few minutes.
  4. Serve the oatmeal in a bowl and top it with chopped nuts and a drizzle of honey or maple syrup, if desired.

This oatmeal bowl is packed with protein from the almond milk and chia seeds, and the nuts add healthy fats and extra crunch. You can also add sliced fruit, such as bananas or berries, for extra flavor and nutrition. Enjoy!

Mid-morning Snack: Cottage Cheese and Sliced Tomatoes

Cottage cheese and sliced tomatoes make for a simple and delicious high protein snack or light meal. Here’s how to put it together:

Ingredients:

  • 1/2 cup low-fat cottage cheese
  • 1 medium-sized tomato, sliced
  • Salt and black pepper to taste
  • Optional: fresh herbs such as basil or parsley, for garnish

Directions:

  1. Place the cottage cheese in a bowl and sprinkle with a pinch of salt and black pepper, if desired.
  2. Slice the tomato into rounds and arrange them on a plate or bowl next to the cottage cheese.
  3. Sprinkle some additional black pepper on top of the tomato slices, if desired.
  4. If using, garnish with fresh herbs like basil or parsley for a burst of flavor and color.

This simple snack or light meal provides a good source of protein from the cottage cheese and a range of vitamins and antioxidants from the tomatoes. It’s also low in calories and can be a great option for those looking to manage their weight.

Lunch: Tofu and Vegetable Stir-fry with Brown Rice

Tofu and vegetable stir-fry with brown rice is a nutritious and satisfying high protein indian vegetarian meal plan. Here’s how to make it:

Ingredients:

  • 1 block firm tofu, drained and cubed
  • 2 cups mixed vegetables (such as bell peppers, broccoli, carrots, and mushrooms), chopped
  • 1 tablespoon vegetable oil
  • 1 tablespoon soy sauce
  • 1 tablespoon hoisin sauce
  • 1 tablespoon cornstarch
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, minced
  • Salt and black pepper to taste
  • 2 cups cooked brown rice

Directions:

  1. In a small bowl, whisk together soy sauce, hoisin sauce, cornstarch, and 1/4 cup water. Set aside.
  2. Heat vegetable oil in a large skillet over medium-high heat. Add tofu and stir-fry for 3-4 minutes or until browned. Remove tofu from skillet and set aside.
  3. Add garlic and ginger to the skillet and stir-fry for 1-2 minutes until fragrant.
  4. Add mixed vegetables to the skillet and stir-fry for 3-4 minutes or until tender-crisp.
  5. Return the tofu to the skillet, and pour the sauce mixture over the vegetables and tofu. Stir-fry for an additional 2-3 minutes or until the sauce thickens.
  6. Serve the stir-fry over cooked brown rice.

This dish is packed with protein from the tofu, and fiber and nutrients from the mixed vegetables and brown rice. It’s also customizable, so feel free to switch up the vegetables to include your favorites. Enjoy!

Afternoon Snack: Roasted Chickpeas

Roasted chickpeas are a tasty and protein-packed snack that you can make easily at home. Here’s how to make them:

Ingredients:

  • 1 can of chickpeas (15 oz), drained and rinsed
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • Optional: a pinch of cayenne pepper for a spicy kick

Directions:

  1. Preheat your oven to 400°F.
  2. Drain and rinse the chickpeas in a colander and pat them dry with a paper towel.
  3. In a bowl, mix the chickpeas with olive oil and spices until they are evenly coated.
  4. Spread the chickpeas out in a single layer on a baking sheet lined with parchment paper.
  5. Roast the chickpeas in the preheated oven for 20-30 minutes or until they are crispy and golden brown.
  6. Remove the chickpeas from the oven and allow them to cool for a few minutes before serving.

Roasted chickpeas make for a crunchy and satisfying snack that is high in protein, fiber, and other important nutrients. They can also be a great addition to salads or buddha bowls for a protein boost. Feel free to experiment with different seasonings to find your favorite flavor combination. Enjoy!

Dinner: Palak Paneer with Whole Wheat Roti and Mixed Vegetables

Palak Paneer is a delicious and nutritious and high protein indian vegetarian meal plan and fiber. Here’s how to make it:

Ingredients:

  • 1 pound paneer, cut into small cubes
  • 2 bunches of fresh spinach, washed and chopped
  • 1 onion, finely chopped
  • 1 tomato, finely chopped
  • 2 garlic cloves, minced
  • 1-inch piece of ginger, grated
  • 1 teaspoon cumin seeds
  • 1 teaspoon coriander powder
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon red chili powder
  • 1/2 teaspoon garam masala
  • Salt to taste
  • 1 tablespoon ghee or oil

For the roti:

  • 2 cups whole wheat flour
  • Water as needed
  • Salt to taste

For the mixed vegetables:

  • 1 cup mixed vegetables (carrots, peas, corn, etc.)
  • Salt to taste
  • 1 tablespoon oil
  • 1/2 teaspoon cumin seeds

Directions:

  1. In a pan, heat the ghee or oil and add the cumin seeds. When they start to splutter, add the onions and sauté until they turn golden brown.
  2. Add the chopped garlic and ginger and sauté for a minute.
  3. Add the chopped tomatoes and cook until they turn soft and mushy.
  4. Add the chopped spinach, coriander powder, turmeric powder, red chili powder, and salt. Mix everything well and let it cook for 5-7 minutes or until the spinach is fully cooked.
  5. Remove the mixture from heat and allow it to cool. Once it is cool, blend it to a smooth puree using a blender or food processor.
  6. Return the puree to the pan and add the cubed paneer, garam masala, and a little water if needed. Let it simmer on low heat for 5-7 minutes or until the paneer is fully cooked.
  7. For the roti, mix the whole wheat flour, salt, and water in a bowl to form a soft dough. Knead the dough for a few minutes and then let it rest for 10-15 minutes. After that, divide the dough into small balls and roll them out into thin circles.
  8. Heat a griddle or tawa and cook the roti on both sides until it is fully cooked.
  9. For the mixed vegetables, heat oil in a pan, add cumin seeds and sauté for a few seconds. Then add the mixed vegetables and salt, and cook for 5-7 minutes or until they are fully cooked.
  10. Serve the palak paneer hot with whole wheat roti and mixed vegetables on the side.

Enjoy your delicious and healthy Palak Paneer with Whole Wheat Roti and Mixed Vegetables!

Day: 6

Breakfast: Tofu Scramble with Mixed Vegetables

Sure, here’s a high protein indian vegetarian meal plan for a day featuring a tofu scramble with mixed vegetables for breakfast:

Breakfast: Tofu Scramble with Mixed Vegetables

Ingredients:

    • 200g firm tofu
    • 1/2 onion, diced
    • 1/2 bell pepper, diced
    • 1/2 tomato, diced
    • 1 clove garlic, minced
    • 1/2 tsp turmeric powder
    • 1/2 tsp cumin powder
    • Salt and pepper to taste
    • 1 tsp olive oil

Instructions:

    1. Press the tofu with paper towels to remove excess water and crumble it into small pieces.
    2. Heat olive oil in a non-stick pan over medium heat.
    3. Add garlic and onion and sauté for 1-2 minutes until onion is translucent.
    4. Add the bell pepper and sauté for another 1-2 minutes.
    5. Add the crumbled tofu, turmeric powder, cumin powder, salt, and pepper. Mix well and cook for 3-4 minutes until the tofu is heated through.
    6. Add the diced tomato and cook for another 1-2 minutes until the tomato is slightly softened.

Enjoy your delicious and protein-packed breakfast!

Mid-morning Snack: A Protein Smoothie with Banana, Almond Milk, and Peanut Butter

Here’s a recipe for a protein smoothie with banana, almond milk, and peanut butter:

Mid-morning Snack: A Protein Smoothie with Banana, Almond Milk, and Peanut Butter

Ingredients:

    • 1 ripe banana
    • 1 cup unsweetened almond milk
    • 1 tbsp peanut butter
    • 1 scoop vanilla protein powder (optional)
    • Ice cubes (optional)

Instructions:

    1. Add all ingredients to a blender and blend until smooth.
    2. If you like your smoothie thicker, add a few ice cubes and blend again.
    3. Pour into a glass and enjoy your delicious and protein-packed snack!

This smoothie is not only high in protein, but it’s also vegan and dairy-free. The banana and peanut butter provide natural sweetness, while the almond milk adds a creamy texture. Adding a scoop of vanilla protein powder is optional, but it can help boost the protein content of the smoothie.

Lunch: Chickpea and Vegetable Curry with Brown Rice

Here’s a recipe for a chickpea and vegetable curry with brown rice:

Lunch: Chickpea and Vegetable Curry with Brown Rice

Ingredients:

    • 1 tbsp coconut oil
    • 1 onion, chopped
    • 2 cloves garlic, minced
    • 1 tbsp grated ginger
    • 1 tbsp curry powder
    • 1 tsp ground cumin
    • 1/2 tsp ground coriander
    • 1/4 tsp turmeric
    • 1/4 tsp cayenne pepper (optional)
    • 1 can (15 oz) chickpeas, drained and rinsed
    • 1 can (14.5 oz) diced tomatoes
    • 1 cup vegetable broth
    • 1 cup chopped mixed vegetables (e.g. bell pepper, zucchini, carrot, eggplant)
    • Salt and pepper to taste
    • 2 cups cooked brown rice
    • Fresh cilantro, chopped (optional)

Instructions:

    1. In a large pot or dutch oven, heat the coconut oil over medium heat.
    2. Add the onion and sauté until it’s translucent, about 5 minutes.
    3. Add the garlic and ginger and sauté for another 1-2 minutes.
    4. Add the curry powder, cumin, coriander, turmeric, and cayenne pepper (if using) and stir for 1 minute until fragrant.
    5. Add the chickpeas, diced tomatoes, vegetable broth, and mixed vegetables. Stir to combine.
    6. Bring the curry to a boil, then reduce the heat to low and let it simmer for 20-30 minutes, or until the vegetables are tender and the curry has thickened.
    7. Season with salt and pepper to taste.
    8. Serve the curry over cooked brown rice, and garnish with fresh cilantro (if using).

This recipe is high in protein and fiber, thanks to the chickpeas and mixed vegetables. It’s also packed with flavor and spices, making it a delicious and satisfying lunch option.

Afternoon Snack: A handful of nuts or seeds

Great choice! Nuts and seeds are an excellent source of protein, healthy fats, and fiber. You can choose any variety of nuts or seeds that you prefer, such as almonds, walnuts, pumpkin seeds, or sunflower seeds. A handful of about 1/4 cup should be enough for a healthy snack.

Dinner: Lentil Soup with Roasted Vegetables or a Green Salad

Lentil soup with roasted vegetables or a green salad is a nutritious and satisfying dinner option. Here’s a simple recipe for lentil soup:

Ingredients:

  • 1 cup dried lentils, rinsed and drained
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 4 cups vegetable broth or water
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 1 tablespoon olive oil

Directions:

  1. Heat the olive oil in a large pot over medium heat. Add the onion, garlic, carrot, and celery and cook until the vegetables are tender, about 5-7 minutes.
  2. Add the lentils, broth or water, cumin, paprika, salt, and pepper. Bring to a boil, then reduce the heat and simmer for about 30 minutes, or until the lentils are tender.
  3. Serve hot with roasted vegetables or a green salad on the side.

For roasted vegetables, you can chop up your favorite veggies, such as sweet potato, bell peppers, zucchini, and toss with olive oil, salt, and pepper. Roast in the oven at 400°F for 20-25 minutes, or until tender and slightly browned.

Day: 7

Breakfast: Quinoa Upma with a side of chutney

Quinoa Upma is a tasty and protein-packed breakfast option. Here’s a simple recipe:

Ingredients:

  • 1 cup quinoa, rinsed and drained
  • 2 cups water
  • 1 onion, chopped
  • 1-2 green chilies, finely chopped
  • 1/2 inch ginger, grated
  • 1/4 cup green peas
  • 1/4 cup carrots, chopped
  • 1/4 cup bell peppers, chopped
  • 1/2 teaspoon mustard seeds
  • 1/2 teaspoon cumin seeds
  • 1/4 teaspoon turmeric powder
  • Salt to taste
  • 1 tablespoon oil
  • Lemon juice to taste
  • Chopped cilantro for garnish

For the chutney:

  • 1 cup fresh mint leaves
  • 1/2 cup fresh cilantro
  • 1-2 green chilies
  • 1/2 inch ginger, grated
  • 1/2 teaspoon cumin seeds
  • Salt to taste
  • 1 tablespoon lemon juice
  • Water as needed

Directions:

  1. In a pan, dry roast the quinoa for 2-3 minutes until fragrant. Add 2 cups of water and bring to a boil. Reduce the heat to low, cover, and cook for 15-20 minutes or until the quinoa is cooked and the water has been absorbed. Fluff with a fork and set aside.
  2. In another pan, heat the oil over medium heat. Add the mustard seeds and cumin seeds and let them splutter. Add the chopped onions, green chilies, and grated ginger, and sauté until the onions are soft and translucent.
  3. Add the chopped vegetables, turmeric powder, and salt, and sauté for a few minutes until the vegetables are tender.
  4. Add the cooked quinoa to the pan and mix well. Adjust the seasoning and add a squeeze of lemon juice.
  5. For the chutney, blend all the ingredients in a food processor until smooth. Add water as needed to achieve the desired consistency.
  6. Serve the quinoa upma hot with a side of chutney and garnished with chopped cilantro.

Enjoy your nutritious and delicious breakfast!

Mid-morning Snack: Roasted Soybeans or Makhana

Great idea! Roasted soybeans or makhana make a tasty and nutritious snack.

Roasted Soybeans recipe:

  1. Preheat the oven to 375°F (190°C).
  2. Rinse and drain a can of soybeans, then pat them dry with a paper towel.
  3. Spread the soybeans out on a baking sheet, then drizzle them with olive oil and sprinkle them with salt and any other desired seasonings.
  4. Roast the soybeans in the oven for 15-20 minutes, or until they are golden brown and crispy.
  5. Remove the soybeans from the oven and allow them to cool before serving.

Makhana recipe:

  1. Heat a non-stick pan over medium heat.
  2. Add a cup of makhana and roast them until they become crisp and crunchy. It should take around 3-4 minutes.
  3. Remove them from the pan and let them cool. You can also add some spices like cumin powder, red chili powder or turmeric for flavor.
  4. Serve the roasted makhana as a healthy snack.

You can also find pre-packaged roasted soybeans or makhana in grocery stores. Just make sure to check the ingredients list to ensure they are not overly processed and contain only natural ingredients.

Lunch: Rajma with Quinoa and Mixed Vegetable Salad

Great choice! Rajma or kidney beans are a great source of protein and fiber. Here’s a simple and healthy recipe for Rajma with quinoa and mixed vegetable salad:

Rajma with Quinoa recipe:

Ingredients:

  • 1 cup of rajma (kidney beans)
  • 1 cup of quinoa
  • 1 onion, chopped
  • 2 tomatoes, chopped
  • 2 cloves of garlic, minced
  • 1 teaspoon of cumin seeds
  • 1 teaspoon of coriander powder
  • 1 teaspoon of garam masala
  • Salt to taste
  • Water
  • Coriander leaves for garnishing
  • 2 tablespoons of olive oil

Instructions:

  1. Soak the rajma overnight in water.
  2. Rinse the rajma and add it to a pressure cooker. Add enough water to cover the rajma and pressure cook for 4-5 whistles.
  3. In a separate pan, heat the olive oil and add cumin seeds.
  4. Once the cumin seeds start to splutter, add the chopped onions and garlic. Sauté until the onions become translucent.
  5. Add the chopped tomatoes, coriander powder, garam masala and salt. Cook until the tomatoes are soft and mushy.
  6. Add the cooked rajma to the pan and mix well.
  7. Rinse the quinoa and add it to a pot with 2 cups of water. Cook the quinoa for 15-20 minutes or until it’s tender.
  8. Serve the rajma with quinoa, garnished with coriander leaves.

Mixed Vegetable Salad recipe:

Ingredients:

  • 2 cups of mixed vegetables (cucumber, carrots, bell peppers, tomatoes, etc.)
  • 2 tablespoons of lemon juice
  • Salt to taste
  • 1 tablespoon of olive oil
  • 1 teaspoon of cumin powder
  • 1/2 teaspoon of black pepper

Instructions:

  1. Wash and chop the mixed vegetables into small pieces.
  2. In a bowl, mix the lemon juice, salt, olive oil, cumin powder and black pepper to make the dressing.
  3. Add the chopped vegetables to the bowl and mix well.
  4. Serve the mixed vegetable salad alongside the Rajma with quinoa.

Afternoon Snack: Cottage Cheese and Sliced Tomatoes

Great choice for an afternoon snack! Cottage cheese is a good source of protein and calcium, and tomatoes provide vitamins and antioxidants. Together, they make a healthy and satisfying snack. Enjoy!

Dinner: Tofu and Vegetable Stir-fry with Whole Wheat Roti

Sounds like a delicious and healthy dinner! Tofu is a great source of plant-based protein, and vegetables provide essential nutrients and fiber. Whole wheat roti is a healthy and nutritious alternative to refined flour bread. Enjoy your meal!

Day: 8

Breakfast: Omelette with Vegetables and Whole Wheat Toast

That’s a great choice for breakfast! An omelette with vegetables provides a good amount of protein and vitamins to start your day, and the whole wheat toast provides complex carbohydrates and fiber. Make sure to use a healthy cooking oil such as olive oil to cook your omelette. Enjoy your meal!

Mid-morning Snack: Greek Yogurt with Mixed Berries

Great choice for a mid-morning snack! Greek yogurt is high in protein, and mixed berries provide vitamins, minerals, and antioxidants. You can also add a sprinkle of nuts or seeds to your yogurt for some added crunch and healthy fats and high protein indian vegetarian meal plan. Enjoy your snack!

Lunch: Paneer Tikka with Brown Rice and Mixed Vegetables

That sounds like a delicious and healthy lunch! Paneer is a good source of vegetarian protein, and brown rice is a nutritious alternative to white rice, providing complex carbohydrates and fiber. Mixed vegetables will add essential vitamins and minerals to your meal, making it a well-rounded and nutritious option. Enjoy your meal!

Afternoon Snack: A Protein Smoothie with Banana, Almond Milk, and Peanut Butter

Another great choice for an afternoon snack! This smoothie will provide you with a good amount of protein, healthy fats, and vitamins and minerals. Banana and peanut butter add natural sweetness to the smoothie, while almond milk provides a creamy base. You can also add some spinach or kale for some extra nutrients. Enjoy your delicious and nutritious snack!

Dinner: Vegetable Biryani with Cucumber Raita and a side of Mixed Vegetables

That sounds like a delicious and well-balanced dinner! The vegetable biryani provides complex carbohydrates from the rice and a variety of vegetables, while the cucumber raita adds a refreshing touch and a good source of protein from the yogurt. You can also have a side of mixed vegetables to add some fiber, vitamins, and minerals to your meal. Enjoy your flavorful and nutritious dinner!

Day: 9

Breakfast: Moong Dal Chilla with Mint Chutney

Here’s a recipe for Moong Dal Chilla with Mint Chutney:

Ingredients for Moong Dal Chilla:

  • 1 cup yellow moong dal
  • 1/2 inch ginger, grated
  • 1 green chili, finely chopped
  • 1/2 tsp cumin seeds
  • Salt to taste
  • Water, as needed
  • Oil, as needed

Ingredients for Mint Chutney:

  • 1/2 cup mint leaves, chopped
  • 1/2 cup coriander leaves, chopped
  • 1/2 inch ginger, grated
  • 1 green chili, chopped
  • Salt to taste
  • 1/2 tsp lemon juice
  • Water, as needed

Instructions:

  1. Rinse the moong dal and soak it in enough water for 2-3 hours.
  2. Drain the water and blend the soaked dal, ginger, green chili, cumin seeds, and salt in a blender to make a smooth batter. Add water as needed to make a pouring consistency batter.
  3. Heat a non-stick pan or griddle over medium heat. Add a few drops of oil and spread it around the pan.
  4. Pour a ladleful of batter on the pan and spread it in a circular motion to make a thin pancake. Cook for 2-3 minutes until the bottom is golden brown.
  5. Flip the chilla and cook the other side for 1-2 minutes. Repeat with the remaining batter.
  6. For the mint chutney, blend together mint leaves, coriander leaves, ginger, green chili, salt, and lemon juice in a blender. Add water as needed to make a smooth chutney.
  7. Serve the moong dal chilla hot with mint chutney.

Mid-morning Snack: Roasted Soybeans or Makhana.

Mid-morning Snack: A handful of roasted chickpeas

Great choice! Roasted chickpeas are a delicious and high protein indian vegetarian meal plan. Here’s a recipe to make your own at home:

Ingredients:

  • 1 can chickpeas, drained and rinsed
  • 1 tablespoon olive oil
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon garlic powder
  • Salt and pepper, to taste

Instructions:

  1. Preheat your oven to 400°F (200°C).
  2. Spread the chickpeas out on a baking sheet and drizzle with olive oil.
  3. Add the cumin, smoked paprika, garlic powder, salt, and pepper, and toss everything together until the chickpeas are evenly coated with the spices.
  4. Roast the chickpeas for 20-25 minutes, shaking the pan occasionally, until they are golden brown and crispy.
  5. Remove from the oven and let cool for a few minutes before enjoying.

You can also experiment with different spices and seasonings to create your own unique flavor combinations. Enjoy!

Lunch: Chana Masala with Quinoa and Mixed Vegetables

That sounds like a delicious and high protein indian vegetarian meal plan! Here’s a recipe you could try:

Ingredients:

  • 1 cup dry chickpeas, soaked overnight and cooked (or 1 can of chickpeas, drained and rinsed)
  • 1 tbsp oil
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 tbsp ginger, minced
  • 2 tomatoes, chopped
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp garam masala
  • 1/2 tsp turmeric
  • 1/2 tsp paprika
  • Salt, to taste
  • 1 cup cooked quinoa
  • Mixed vegetables (such as carrots, bell peppers, and peas), for serving

Instructions:

  1. Heat oil in a pan over medium heat. Add onion, garlic, and ginger, and sauté until the onion is translucent, about 5 minutes.
  2. Add the chopped tomatoes and cook until they are softened, about 5-7 minutes.
  3. Add the cooked chickpeas and spices (cumin, coriander, garam masala, turmeric, and paprika), and mix well. Cook for 5-10 minutes, stirring occasionally, until the flavors have melded together.
  4. Serve the chana masala over a bed of cooked quinoa and with a side of mixed vegetables.

Enjoy your high-protein and flavorful lunch!

Afternoon Snack: Roasted Edamame

Roasted edamame is a great snack! It’s high in protein and fiber and makes a delicious and crunchy snack. To make roasted edamame, simply preheat your oven to 400°F (200°C), toss edamame beans with a little oil and salt, and bake for 15-20 minutes until they are crispy and golden brown. You can also season them with different spices to add more flavor. Enjoy!

Dinner: Dal Makhani with Whole Wheat Roti and Mixed Vegetables

That sounds like a delicious and nutritious meal! Dal Makhani is a lentil-based dish that is popular in Indian cuisine and is typically made with black lentils, red kidney beans, and a variety of aromatic spices. Whole wheat roti is a healthier alternative to regular white flour roti, as it is higher in fiber and has more nutrients. Mixed vegetables provide a variety of vitamins and minerals, and can be cooked or roasted for a flavorful and healthy side dish. Enjoy your meal!

Day: 10

Breakfast: Scrambled Tofu with Chopped Vegetables

Good choice! Here’s a recipe you might like:

Ingredients:

  • 1 block (14-16 oz) firm tofu
  • 1/2 onion, chopped
  • 1 bell pepper, chopped
  • 1 cup chopped mushrooms
  • 1 handful spinach or other leafy green
  • 1-2 tbsp oil
  • Salt and pepper, to taste
  • Optional: chopped herbs (such as parsley, basil, or cilantro)

Instructions:

  1. Drain the tofu and pat it dry with paper towels. Crumble it into small pieces using your hands or a fork.
  2. Heat the oil in a large skillet or wok over medium-high heat.
  3. Add the chopped onion and bell pepper, and sauté for a few minutes until they start to soften.
  4. Add the mushrooms and continue to sauté for a few more minutes, until the mushrooms release their water and start to brown.
  5. Add the crumbled tofu and stir to combine with the vegetables. Cook for 5-7 minutes, stirring occasionally, until the tofu starts to brown and crisp up a bit.
  6. Add the spinach and cook until wilted, about 1-2 minutes.
  7. Season with salt and pepper to taste, and sprinkle with chopped herbs if desired.
  8. Serve hot with your favorite toast, tortilla, or pita bread.

Enjoy!

Mid-morning Snack: A handful of nuts or seeds

Sure, that’s a great choice! Nuts and seeds are a great source of protein, healthy fats, and fiber, and can help keep you feeling full and energized throughout the day. You can choose any nuts or seeds you like, such as almonds, walnuts, cashews, pumpkin seeds, or sunflower seeds. Just be sure to keep your portion size in check, as nuts and seeds are also high in calories. A small handful, about 1-2 ounces, is a good amount for a snack.

Lunch: Chickpea and Vegetable Curry with Brown Rice

Here’s a recipe for a chickpea and vegetable curry with brown rice:

Lunch: Chickpea and Vegetable Curry with Brown Rice

Ingredients:

    • 1 tbsp coconut oil
    • 1 onion, chopped
    • 2 cloves garlic, minced
    • 1 tbsp grated ginger
    • 1 tbsp curry powder
    • 1 tsp ground cumin
    • 1/2 tsp ground coriander
    • 1/4 tsp turmeric
    • 1/4 tsp cayenne pepper (optional)
    • 1 can (15 oz) chickpeas, drained and rinsed
    • 1 can (14.5 oz) diced tomatoes
    • 1 cup vegetable broth
    • 1 cup chopped mixed vegetables (e.g. bell pepper, zucchini, carrot, eggplant)
    • Salt and pepper to taste
    • 2 cups cooked brown rice
    • Fresh cilantro, chopped (optional)

Instructions:

    1. In a large pot or dutch oven, heat the coconut oil over medium heat.
    2. Add the onion and sauté until it’s translucent, about 5 minutes.
    3. Add the garlic and ginger and sauté for another 1-2 minutes.
    4. Add the curry powder, cumin, coriander, turmeric, and cayenne pepper (if using) and stir for 1 minute until fragrant.
    5. Add the chickpeas, diced tomatoes, vegetable broth, and mixed vegetables. Stir to combine.
    6. Bring the curry to a boil, then reduce the heat to low and let it simmer for 20-30 minutes, or until the vegetables are tender and the curry has thickened.
    7. Season with salt and pepper to taste.
    8. Serve the curry over cooked brown rice, and garnish with fresh cilantro (if using).

This recipe is high protein indian vegetarian meal plan and fiber, thanks to the chickpeas and mixed vegetables. It’s also packed with flavor and spices, making it a delicious and satisfying lunch option.

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