273 High Protein Indian Vegetarian Main Course Recipes For Body Building & Weight Loss

Shruti Prasad

Shruti Prasad

June 25, 2019

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Protein is the building block for our body. It is an important component of every cell in our body. Our body repairs tissue with the help of proteins. Our bones, muscles, skin blood, nails and hair are mainly made of proteins. Protein is a macro-nutrient that means that our body needs a relatively large amount of protein for normal functions. And unlike fats and carbohydrate the body does not store protein and so we need to have a protein rich diet to be healthy. Depending on age and sex, a healthy adult needs about 50-60 grams of protein everyday. For a body builder it is around 120 grams. The more active you are, the more proteins you need.

High protein and low carb diet is the way to go if you are looking to lose weight and build your body. Proteins take longer to digest resulting in high satiety which helps in keeping you full and suppresses cravings.

Many people feel that you cannot have a protein rich vegetarian diet. But that is not the case. There are many ingredients that are rich in protein and should be included in your everyday diet. Plant based proteins like moong dal, kidney beans, chickpeas, soya chunks, lentils and legumes, millets, almonds and nuts, pumpkin seeds, chia seed , yogurt, paneer, tofu, broccoli, mushrooms, spinach and more have a considerable amount of proteins in them.

To lose weight you need to have a diet of complex carbs and protein. Making smart food choices which is wholesome and nutritious is important to lose weight.

One way to achieve your goal of including enough protein in your diet is to include protein in every meal. That means have a protein rich diet for breakfast, afternoon snack, lunch, evening snack and dinner.

Breakfast is the most important meal of the day and if you eat a healthy and filling breakfast your body gets the energy and fuel that it needs. Breakdown your meals into four or five, Have a mid morning snack which is equally important to metabolize the calories efficiently. Healthy snacking refrains you from overeating and gaining weight.

A nutritious well balanced lunch helps provide a continuous source of energy to the body. Make sure you include a high protein dish, a low carb dish and plenty of vegetables.

Vegetables give the vital vitamins and minerals and fiber for your body. These micronutrients should not be ignored and must be included in your diet for a healthy weight loss. Most vegetables are low in calories, so you can eat them guilt free to keep you feeling full for longer. Though some vegetables may not have high protein content but vegetables like broccoli, edamame, green peas, cauliflower, turnip greens, mushrooms, corn, spinach etc have some amount of plant based protein in them.

Another important thing to keep in mind to lose weight is how you cook your food. Try and reduce the amount of oil you use for cooking. Use a paniyaram pan to make pakodas and fritters instead of deep frying them. Vegetables must be steamed and occasionally stir fried or grilled or baked and fruits should be eaten raw. Try and avoid sugar. Reduce any junk food and also processed food. Eating the right food and using right ways of cooking and preparing meals will help nourish your body and make you healthier and more energetic. And most important drink plenty of water to enhance weight loss.

Here are some tasty high protein Main Course ideas that you can try at home to help achieve your fitness goals of weight loss or bodybuilding. We have recipes for every mood, from some high protein biryani Recipes to simple high protein Khichdi Recipes, elaborate and flavourful High Protein North Indian Dals and gravy recipes to simple High Protein South Indian rasam, sambars and kootus, simple mixed millet rotis to yummy stuffed high protein parathas. Do try these recipes and let us know how you like it.

1. High Protein North Indian Dals & Legumes

Rajasthani Dal

7876

Dhaba Style Green Moong Dal Tadka

29623

Punjabi Sabut Moong Ki Dal

9649

Methi Masoor Dal With Whole Masoor

4611

Masoor Moong Phali Ki Dal

2208

Phalguni Dal

2360

Tadkewali Masoor Dal

6502

Dal Banjara

9586

Navrang Dal | Spicy Mixed Lentils | Healthy Indian Dal

5684

Uttarkhand Style Mixed Bhaddu Dal

1195

Punjabi Dal Bukhara

6725

Kashmiri Kulith Ki Dal

5284

Horsegram Dal

60885

Uttar Pradesh Style Satpaita Dal

2622

Sindhi Sai Bhaji

27863

Palak Chana Dal

12559

Sindhi Tidali Dal

6532

Pahari Style Phanu

3134

Dhaba Style Dal Palak

9663

Panchmel Dal | Rajasthani Dal | Panchkuti Dal

23520

Oriya Special Dalma

27156

Palak Tovve

4700

Punjabi Toor Dal Tadka Using Preethi Electric Pressure Cooker

16301

Cauliflower Moong Dal

9399

Methi Moong Dal Palak

4046

Moong Dal With Radish Greens

7657

Sobji Diye Bhaja Muger Dal

8301

Lahsuni Palak Dal

3009

Dal Palak With Moong & Masoor Dal

13777

Dal Kabila

2873

Bhatt Ki Dal

7484

Moringa Masoor Dal

10350

Dill Leaves Toor Dal

8511

Punjabi Style Moth Beans Dal

36867

Authentic Kala Chana Masala : A Flavorful Delight

1699

Chilke Wali Mung Dal Curry

31913

Green Mango Masoor Dal

1823

Lobia Masala

4083

Malvani Kala Chana Masala

3160

Punjabi Black Chickpea Curry

19828

Dhania Chole Masala

4710

Masoor Dal Aur Rajma Masala

4407

Punjabi Lobia Masala

47049

Punjabi Style Lobia Masala

2906

Maharashtrian Chavali Chi Usal

38350

No Onion No Garlic Lobia Masala In Electric Pressure Cooker

3488

Keerai Karamani Kuzhambu- Palak Lobia Curry

4219

Adraki Rajma Masala

1335

Punjabi Rajma Masala

12495

Kashmiri Style Rajma

11297

One Pot Punjabi Rajma Masala In Preethi Electric Pressure Cooker

7260

Kashmiri Style Rajma Gogji

3099

Kala Chana Mithaas Liye

1018

Maharashtrian Style Kala Chana Cooked In Koli Masala

7242

Peshawari Kala Chana

3406

Himachali Khatta

6308

Bihari Kale Chane Ki Ghugni

7982

Chana Kanghou

2255

Kala Chana Turai Sabzi | Ridge Gourd with Black Chana | Nenua Chana Sabzi

5861

Oriya Style Ghanta Tarkari

12902

Rawalpindi Style Chole

4366

Sarson Chole Ka Saag

3267

Spinach Mushroom Chickpea Curry

5852

One Pot Chickpea And Brinjal Curry

1317

Kasuri Methi Chole

3004

Khatte Chole

3997

Himachali Chana Madra

16266

Traditional Amritsari Chole | Punjabi Chole Masala

46840

Garlic Chickpeas And Spinach Curry

1180

Tandoori Chickpea & Cauliflower Curry

4540

Peshawari Chole

5847

Palak Chole

7716

Aloo Chana In Mint Coriander Gravy

1098

Punjabi Chana Masala -North Indian Chole Masala

8908

Himachal Pahari Style Teliah Mah

3956

Lauki Chana Dal | Dudhi Chana Dal | High Protein Bottle Gourd Lentil Curry

21478

2. . High Protein North Indian Curry Recipes

Soya Keema Matar Masala

17398

Tandoori Style Soya Chaap Curry

8909

Soya Chunks Masala in Coconut Milk

7546

Soya Methi Palak Ki Sabzi

4132

Soya Chunk And Green Peas Sabzi

6000

Ginger Garlic Tofu Curry

1034

Paneer Peshawari

10674

Dahi Wale Makhane

1137

Amritsari Ajwaini Paneer

5182

Saag Tofu

2309

Vegan Chickpeas and Broccoli Curry

2430

Manipuri Style Sana Thongpa -Paneer and Green Beans in Milk Gravy

1518

Broccoli Paneer And Peanut Masala

4119

Oriya Style Ghanta Tarkari

12902

Gahat Rasmi Badi

1571

Paneer Pasanda -Cottage Cheese in Spicy Yogurt Curry

4036

Spinach Paneer Kofta Curry

3639

Matar Paneer

8540

Palak Paneer | Cottage Cheese In Spinach Gravy

17394

Paneer Stuffed Bhindi In Ajwain Tomato Gravy

1125

Dahi Wale Paneer

6694

Kashmiri Paneer Gravy

2727

Lehsuni Methi Paneer

5611

Aloo Matar Paneer Curry

25544

Kashmiri Style Tamatar Chaman -Paneer Cooked With Tomatoes

4032

Paneer Bhutuwa -Nepalese Paneer Curry

2586

Methi Chaman -Paneer In Dark Leafy Greens Based Gravy

3721

Kashmiri Style Veth Chaman -Paneer in Yogurt & Tomato Curry

1328

Paneer Bhurji Gravy

3524

Soya Chunks Pepper Curry

2259

Paneer Kofta Curry -Non Fried

5214

Paneer Raw Mango Curry

3765

Vegan Soya Aloo Curry

2189

Kashmiri Style Paneer in Spiced Milk Curry -Roz Ka Khana In Figaro Olive Oil

3692

3. High Protein North Indian Dry Vegetable Sabzi Recipes

Lal Mathachi Bhaji

5041

Beetroot Moong Phali Sabzi -Beetroot Stir Fry with Roasted Peanuts

8026

Mugachi Usal -Spicy Moong Sprouted Sabzi

10903

Chana Dal And Methi Ki Sabzi

3559

Sukhe Chole

4541

Chana Aur Aloo Ki Sookhi Sabzi

1849

Mixed Sprouts Sabzi

11688

Gujarati Vaghareli Mag

23253

Chanar Paturi -A Bengali Paneer Dish With Mustard

1998

Paneer Bhurji With Capsicum

12043

Tofu Bhurji

17837

Paneer Jalfrezi

2075

Lahsuni Paneer

4265

Dry Navratan Korma

1735

Palak Paneer Bhurji -Spiced Cottage Cheese Scramble With Spinach

6468

Paneer Do Pyaza

2568

Broccoli, Carrot And Capsicum Sabzi

14104

Sweet Potato And Broccoli Sabzi

5255

Kadai Broccoli Masala

37847

Kadai Chole

3132

Sukhe Methi Chole

2773

Rajasthani Style Sukhe Gatte Capsicum Ki Sabzi

2253

Tripura Style Kosoi Bwtwi

1863

Stir Fry Green beans and Tofu with Panch Phoron

1086

Kadhai Tofu Sabji

9236

Soya Methi Sabzi | Made from Soya Chunks

3136

Cauliflower And Soya Chunks Sabzi

4229

Spicy Soya Keema Masala

3731

Soya Chunks Sabzi

3509

Gobi and Soya Keema

2022

Sukha Kala Chana Masala

48043

Sookhi Moong Palak Dal

1452

Moong Dal Methi Ki Sabzi

13097

Rajma Saagwala

3115

North Indian Chawli ki Sabzi | Yard Long Beans | Barbati | Karamani

4068

Bengali Style Kaddu Lobia ki Sabzi with Panch Phoran Masala

2284

4. High Protein South Indian Dal, Sambar & Curry Recipe

Murungakkai Vendhaya Keerai Sambar -Drumstick & Fenugreek Greens Sambar

4450

Kabuli Chana Rasam

1895

Paruppu Urundai Rasam

2433

Arachuvitta Sambar

24159

Kollu Rasam

7078

Sprouted Kollu Sambar

2205

Murungai Keerai Kollu Kuzhambu

2185

Karnataka Style Hurali Kalu Saaru

20034

Hurali Saaru

12208

Karnataka Style Kadle Kaalu Saru

16583

Kerala Kadala Curry

22852

Paneer Gassi

2579

Paalkatti Chettinad Curry -Chettinad Style Paneer Kurma

6134

Broccoli & Vegetable Coconut Curry

5355

Kollu Puli Kuzhambu

3683

Roasted Eggplant And Chickpea Curry Flavored With Curry Leaves And Mustard Seeds

1491

Mangalorean Chana Gassi

2070

Goan Style Black Chickpeas And Cucumber Masala

1920

Palak Tambuli

7316

Kadalai Puli Kuzhambu With Mangalore Cucumber & Drumstick

1267

Mangalorean Padengi Gassi

8820

Kerala Cherupayar Curry

45888

South Indian Pacha Payir Kulambu

3102

Pasi Paruppu Masiyal -Green Moong Dal Curry

4143

Mixed Vegetable Poricha Kootu

1970

Alasande Kaalu Saaru

8107

Goan Style Tonak Alsanyache

3762

Kerala Perum Payaru Theeyal

2284

Konkani Style Alasande Randayi -Black Eyed Beans and Yam Gravy

4653

Mangalorean Style Lobia Gassi

15700

Tamil Nadu Style Karamani Murungakkai Kuzhambu -Black eyed Beans & Drumstick Curry

2712

Gongura Pappu

15998

Andhra Style Palakura Pappu

3202

Mulakushyam

6670

Manathakkali Kootu

3983

5. High Protein South Indian Dry Vegetable Recipes

Kodava Mudi Chekke Barthad

1306

Pachai Payaru Poriyal

6697

Kothavarangai Paruppu Usili

9861

Cauliflower And Soya Chunks Sabzi

4229

Spicy Soya Bhurji

3446

Palak And Kala Chana Sukhi Sabzi

3538

Pacha & Mocha Parappu Sundal

782

Mangalorean Style Sonay Sukka

7342

Double Beans Sundal

1448

Thenga Manga Soya Sundal

1414

Aluchi Bhaji

6446

Rajma Saagwala

3115

Moongachi Usali

1972

Goan Style Maskachi Bhaji -Moringa Leaves Stir Fry With Jackfruit Seeds

1698

Carrot And Broccoli Poriyal

4093

Tamil Nadu Style Broccoli Poriyal

12412

Broccoli And Aloo Poriyal

4924

Sprouted Horse Gram Thoran

4114

Mushroom Ghee Roast

10569

Green Moong Dal Kootu with Raw Banana Peel

2282

Cherupayar Thoran

30626

6. Indian Paratha, Phulka, Bhakris, Puri, Naans, Theplas & More

Rajgira Paneer Paratha

10463

Palak Ragi & Oats Wheat Thepla

5032

Multigrain Methi Thepla With Ragi & Whole Wheat

3921

Bajra Kaddu Ki Roti

2099

Mixed Millet Phulka

10668

Jowar Bajra Garlic Roti

5612

Gujarati Methi Na Dhebra

17036

Bajri-Til Bhakri

3270

Bajri Ki Roti

9191

Maharashtrian Multigrain Thalipeeth

8415

Gehu Bajra Thepla

4522

Bajra Na Rotla

8074

Ragi Masala Roti

7322

Khatti Meethi Ragi Masala Roti With Carrots

1501

Methi Jowar Ragi Thalipeeth

17295

Drumstick Leaves Ragi Roti

5153

7. High Protein Indian Rice & Millet Recipes - Biryani, Pulao, Khichdi & Sadam Recipes

Tomato Quinoa

6861

Shahjahani Khichdi

3588

Bardoli Ki Khichdi

2874

Vegetarian Kabuli Pulao

3314

Hare Chane Ka Pulav

1463

Chana Dal Khichdi

13231

Cauliflower Rice and Lentil Curry

1586

Quinoa Brown Rice and Vegetable Pulao

1689

Tofu Green Pulao

1682

Paneer Matar Pulao

5730

Palak Kichdi

2172

No Onion No Garlic Kadamba Sambar Sadam

3984

Kabuli Chana Kofta Biryani

2232

Quinoa Vangi Bath

2144

Pudina Quinoa

2737

Rice With Quinoa

7344

Mushroom Methi Brown Rice

1976

Khatti Meethi Palak Khichdi

3323

Brown Rice In Pressure Cooker Method

24080

One Pot Methi Mushroom Brown Rice Pulao

1154

Soya Pilaf/Pulav

1374

Hyderabad Soy Biryani With Vegetables & Palak

1536

Pudina Mushroom And Soya Biryani

2777

Mixed Millet Khichdi

5109

Spinach And Millet Pulav

5161

Foxtail Millet Lemon Rice -Elumichai Thenai

14529

Foxtail Millet Khichdi with Batata Aloo Nu Shaak

1095

Foxtail Millet Pongal

8267

Coriander Tamarind Millet Rice

2040

Thinai Thakkali Sadam

5884

Barnyard Millet Bisi Bele Bath

9883

Barnyard Millet and Ragi Khichdi

8514

Bhagar

26505

Sama Khichdi

8319

Maheri

2416

Barnyard Millet Mushroom Biryani

3798

Lentils and Mixed Grains Kichada

1607

Tofu Masala Rice

5294

Black Rice, Barley & Flax Seeds Congee

1683

Matar Millet Pulao

1639

Himachal Style Panchkuti Khichdi

3095

Bajra Ka Kheech

3423


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