Best High-Protein Pakistani And Indian Meals For Fitness Goals

Here are some high-protein Pakistani and Indian recipes, along with their approximate calorie counts. These recipes are designed to be both nutritious and flavorful, aligning with traditional culinary techniques.

1. Chicken Tikka

Ingredients:

• 500g chicken breast (cubed)
• 1 cup yogurt
• 2 tbsp lemon juice
• 1 tbsp ginger-garlic paste
• 1 tbsp cumin powder
• 1 tbsp coriander powder
• 1 tbsp garam masala
• 1 tsp turmeric
• 1 tsp red chili powder
• Salt to taste

Instructions:

1. Marinate the chicken with yogurt, lemon juice, and spices for at least 2 hours.
2. Preheat the grill and skewer the chicken pieces.
3. Grill until fully cooked, about 10-15 minutes.

Calories per serving (100g): ~150 calories
Protein per serving: ~25g

2. Dal Tadka (Lentil Curry)

Ingredients:

• 1 cup split yellow lentils (toor dal)
• 1 onion (chopped)
• 2 tomatoes (chopped)
• 1 tbsp ginger-garlic paste
• 1 tsp turmeric
• 1 tsp cumin seeds
• 1 tsp mustard seeds
• 2-3 dried red chilies
• 2 tbsp ghee or oil
• Salt to taste
• Fresh coriander leaves for garnish

Instructions:

1. Cook the lentils in water with turmeric until soft.
2. Heat ghee/oil in a pan and add cumin seeds, mustard seeds, and dried red chilies.
3. Add chopped onions and ginger-garlic paste; sauté until golden brown.
4. Add tomatoes and cook until soft. Mix in cooked lentils and simmer for 10 minutes.
5. Garnish with fresh coriander leaves.

Calories per serving (100g): ~120 calories
Protein per serving: ~9g

3. Palak Paneer (Spinach with Cottage Cheese)

Ingredients:

• 250g paneer (cubed)
• 2 cups spinach (blanched and pureed)
• 1 onion (chopped)
• 2 tomatoes (pureed)
• 1 tbsp ginger-garlic paste
• 1 tsp cumin seeds
• 1 tsp garam masala
• 1 tsp turmeric
• 1 tsp red chili powder
• 2 tbsp oil
• Salt to taste
• Fresh cream for garnish (optional)

Instructions:

1. Add cumin seeds to hot oil in a pan. Once they splutter, add onions and ginger-garlic paste; sauté until golden.
2. Add tomato puree and cook until oil separates.
3. Add turmeric, red chili powder, and salt. Mix well.
4. Add spinach puree and cook for a few minutes.
5. Add paneer cubes and simmer for 5-7 minutes.
6. Garnish with fresh cream if desired.

Calories per serving (100g): ~180 calories
Protein per serving: ~10g

4. Chana Masala (Chickpea Curry)

Ingredients:

• 1 cup chickpeas (soaked overnight and boiled)
• 1 onion (chopped)
• 2 tomatoes (chopped)
• 1 tbsp ginger-garlic paste
• 1 tsp cumin seeds
• 1 tsp coriander powder
• 1 tsp garam masala
• 1 tsp turmeric
• 1 tsp red chili powder
• 2 tbsp oil
• Salt to taste
• Fresh coriander leaves for garnish

Instructions:

1. Add cumin seeds to hot oil in a pan. Once they splutter, add onions and ginger-garlic paste; sauté until golden.
2. Add tomatoes and cook until soft.
3. Add all spices and mix well.
4. Add boiled chickpeas and simmer for 10 minutes.
5. Garnish with fresh coriander leaves.

Calories per serving (100g): ~160 calories
Protein per serving: ~9g

5. Tandoori Fish

Ingredients:

• 500g fish fillets (such as salmon or cod)
• 1 cup yogurt
• 2 tbsp lemon juice
• 1 tbsp ginger-garlic paste
• 1 tbsp cumin powder
• 1 tbsp coriander powder
• 1 tbsp garam masala
• 1 tsp turmeric
• 1 tsp red chili powder
• Salt to taste

Instructions:

1. Marinate the fish with yogurt, lemon juice, and spices for at least 1 hour.
2. Preheat the oven to 200°C (392 °F).
3. Place the marinated fish on a baking sheet and bake for 15-20 minutes or until fully cooked.

Calories per serving (100g): ~140 calories
Protein per serving: ~22g

These recipes are high in protein and balanced with healthy fats and carbs. Adjust the portion sizes and ingredients according to your dietary needs and preferences. Enjoy your healthy and delicious meals!