Hey there, protein pals! If you've ever wondered how to get more protein, you’re in the right place. Protein is super important for growing muscles, staying energetic, and keeping our bodies healthy. Today, we’ll explore seven easy ways to boost protein intake with fun Indian foods and recipes. Let’s dive in!
Why Is Protein Important For Your Body?
Before we jump into the tips, let’s talk about why protein matters. It helps build and repair tissues in our body, supports our immune system, and keeps us feeling full longer (1, 2, 3, 4, 5, 6). Imagine protein as the building blocks for your muscles, skin, and even hair! Yes, get your protein right for good hair, For kids and teens, getting enough protein is essential for growth and development.
1. Start Your Day with a Protein-Packed Breakfast:
One of the easiest ways to get more protein is to start your day with a hearty breakfast. Instead of just having roti or idli, why not try:
Moong Dal Chilla:
These are savoury pancakes made from moong dal (split green gram). Mix it with spices and chopped vegetables, then cook it in a tawa. It's not only tasty but also full of protein! You can add vegetables like spinach or grated carrots for extra nutrients. Moreover, they are gluten-free. Look at our gluten-free vegan breakfast recipes.
Greek Yogurt with Fruits:
Top it with fruits like bananas, berries, or even a sprinkle of nuts for a delicious and nutritious start. Greek yoghurt has almost double the protein of regular yoghurt! Plus they have the superheroes, the good bugs for your gut. So it's a win-win.
Is Greek Yoghurt and curd the same? No, they are not. Yoghurt is creamier than curd. additionally, the bacteria in yoghurt is different from curd.
2. Snack Smartly
Do you often crave sweets after your lunch or dinner? Then protein is your answer. Snacking can be a great way to sneak in extra protein. Instead of cookies or chips, why not try:
Roasted Chickpeas:
These crunchy snacks are super easy to make! Just toss some chickpeas with a little oil and your favourite spices, then roast them in the oven until crispy. They make a fantastic munchy snack while watching TV or studying.
Grilled Paneer Cubes:
Paneer (Indian cottage cheese) is packed with protein. Cut it into cubes, sprinkle some salt, and maybe a dash of chilli powder for flavour. Grill or saute in a tawa for a few minutes. You can even toss them into a salad or eat them as is!
Peanut Butter Toast: Spread peanut butter on whole-grain toast. Add banana slices for sweetness. Peanut butter is delicious and gives you a good protein boost!
3. Add Lentils to Your Meals
Lentils are a powerhouse of protein and can be added to various dishes. Here are some ideas:
Dal Tadka:
This classic dish made with yellow lentils (toor dal) is comforting and high in protein. Cook the lentils, then sauté them with spices, onions, and tomatoes for a delicious meal. Serve it with rice or roti for a complete meal.
Lentil Soup:
A warm bowl of lentils with veggies can be a protein-rich addition to your lunch or dinner. Just boil lentils with your favourite vegetables and spices. Blend it for a creamy texture or leave it chunky! Do you want a more fun twist to this dish? Try our lentil pasta soup recipe.
Sundal:
This an easy-to-make South Indian recipe. You can use different types of pulses for this recipe. My favorite is kondakadalai (channa).
4. Add Nuts and Seeds
Nuts and seeds are small but mighty when it comes to protein content. Here’s how you can use them:
Nuts Laddu:
Making laddu nuts and dates is a tasty and easy way to increase your protein intake. Nuts are also wonderful sources of healthy fats. Check out other sugar-free recipes in our recipe collection.
Chia Pudding:
Mix chia seeds with milk (dairy or plant-based) and let it sit overnight. In the morning, top it with fruits or nuts for a protein-rich breakfast or snack. Chia seeds are not just high in protein; they’re also rich in omega-3 fatty acids. Omega-3 fatty acids are good for cognitive performance and they are anti-inflammatory.
Flaxseed Smoothie:
Add ground flaxseeds to your smoothie. They blend easily and add a nutty flavour along with protein.
5. Choose Protein-Rich Grains
While most grains are not high in protein, some can give you a decent boost:
Quinoa:
This super grain is higher in protein than rice. Use it as a base for salads or as a side dish. You can cook it with vegetables and spices to make it extra tasty. Quinoa is also gluten-free, making it suitable for many diets!
Millet (Bajra):
You can make millet rotis or khichdi for a wholesome meal. Millets are also rich in fiber, which is great for digestion.
6. Enjoy Dairy Products
Dairy products are fantastic sources of protein. Here’s how to include them in your meals:
Buttermilk:
This is a great source of probiotics. It is low-calorie and low-fat too. Blend curd with water and a pinch of salt. Add a tadka of mustard seeds, green chilli, curry leaves and sliced ginger. Add finely chopped coriander leaves for a refreshing taste. It’s perfect for hot days and aids digestion!
Paneer:
This list of protein-rich foods would be incomplete if I did not mention paneer. There are many ways in which you can enjoy protein. Paneer butter masala is a world-famous Indian recipe. However, it has a lot of calories in it. Other healthier versions of paneer include grilled paneer, paneer bhurji, paneer paratha and paneer sandwich.
Cheese:
Add some grated low-fat cheese to your stuffed parathas or sandwiches for an extra protein kick. While cheese is a good source of protein, it also has saturated fats. So, use cheese moderately. If you have high cholesterol levels, avoid using cheese.
7. Don’t Forget About Meat and Fish
If you eat meat or fish, they can significantly increase your protein intake. Here are a few options:
Chicken Curry:
Chicken is a great source of protein. Cook it in a flavorful curry with spices, tomatoes, and onions for a yummy dish. Serve it with rice or roti to soak up all the delicious curry!
Grilled Fish:
Fish, like salmon or pomfret, are high in protein and contain healthy fats. A simple marination with spices and a tawa fry can make for a delicious dish. You can also try fish curry or grilled fish for different flavours.
Egg Dishes:
Eggs are one of the best sources of protein. Make egg dosa, egg curry egg bhurji (scrambled eggs with spices) or a boiled egg salad for a protein-packed meal.
FAQs About Protein Intake
1. How much protein do I need each day?
According to the ICMR, the latest nutrition guidelines in 2022, recommend that we eat 0.8g of protein per kg body weight /day. If you weigh 70 kg, your daily protein intake should be 56g. However, if you train intensively, you might need 1-1.2g/kg body weight.
2. Can I get enough protein from a vegetarian diet?
Absolutely! Many vegetarian foods like lentils, beans, dairy, nuts, and seeds are rich in protein. Just make sure to include a variety of these foods in your meals. Combining different protein sources can also help you get all the essential amino acids your body needs.
3. What are some signs of not getting enough protein?
If you're feeling tired, experiencing muscle weakness, or noticing slow recovery from injuries, it might be a sign you're not getting enough protein. If you’re concerned, talk to a parent or a healthcare professional. They can help you figure out the best diet for your needs.
4. Is it bad to eat too much protein?
While protein is important, eating a lot of protein supplements can strain your kidneys. Balance is key! Eat various foods in your diet.
5. Can protein help with weight loss?
Yes! Protein helps you feel full, which can prevent overeating. Plus, it requires more energy to digest than fats or carbohydrates, which can help boost your metabolism.
Getting enough protein every day doesn’t have to be boring or hard! With these simple tips and delicious Indian recipes, you can easily boost your protein intake while enjoying your meals. Remember, every little bit counts! So why not start today and get creative in the kitchen? Your body will thank you!
Bonus: Quick Protein Recipe
Ingredients:
- 200g paneer, crumbled
- 1 onion, chopped
- 1 tomato, chopped
- 1 green chili, chopped (optional)
- Spices (turmeric, chili powder, garam masala)
- Salt to taste
- Coriander leaves for garnish
- 1 tablespoon oil
Instructions:
1. Heat a pan and add a little oil.
2. Sauté the onions until golden brown.
3. Add the chopped tomatoes and green chili; cook until soft.
4. Stir in the crumbled paneer and mix well.
5. Add spices and salt, and cook for a few minutes.
6. Garnish with coriander leaves and serve with roti or paratha!
Enjoy your protein journey, and happy cooking!
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