Are you often left feeling tired and hungry just a few hours after lunch? Do you find yourself reaching for snacks because your meal wasn’t filling enough? Many of us struggle with planning a midday meal that keeps us full and helps us stay on track with our health goals. That’s where the high-protein recipes for lunch come in!
Including the right amount of protein in your lunch can make all the difference. Protein helps build muscles and keep cravings in check, and also boosts metabolism and keeps you satisfied. The good news is that these high-protein recipes for lunch are full of Indian taste, easy to prepare, and use ingredients you probably already have at home.
In this blog, we’ll walk you through six wholesome and flavour-packed Indian-style high protein recipes for lunch that will nourish your body and delight your taste buds, without deep frying or unhealthy methods. Let’s dive into a delicious and energising midday journey!
Table Of Contents
1. What Is A Good Lunch High In Protein? 6 High Protein Recipes For Lunch
2. What Protein Do You Eat For Lunch?
3. How Can I Get 30g Of Protein For Lunch?
4. How To Get 40g Of Protein At Lunch?
5. The Final Say
6. FAQs
7. References
What Is A Good Lunch High In Protein? 6 High Protein Recipes For Lunch
A good high-protein lunch is a meal that prioritises protein-rich ingredients like lean meats, fish, eggs, dairy, legumes, or tofu to help you feel full and energised throughout the afternoon, supporting muscle health and overall satiety. It's often balanced with vegetables and whole grains for added nutrients and fibre.
Visit Toneop Eats for carefully curated, delicious and nutritious meals! Try these six chosen high-protein recipes for lunch with healthy ingredients and flavours:
1. Creamy Cottage Cheese Spinach Gravy (Palak Paneer)
This dish is rich in protein from paneer (cottage cheese) and packed with iron and antioxidants from spinach. This high-protein diet recipe helps in muscle building, supports bone health, and improves immunity. The creamy texture is achieved using low-fat curd or cashew paste instead of heavy cream, making it lighter and healthier for lunch.
Ingredients:
- Spinach – 3 cups (washed and chopped)
- Paneer – 200 grams (cut into cubes)
- Onion – 1 medium (chopped)
- Tomato – 1 large (chopped)
- Garlic – 4 cloves
- Ginger – 1 inch piece
- Green chilli – 1
- Cumin seeds – 1 tsp
- Low-fat curd or cashew paste – 2 tbsp
- Olive oil – 1 tbsp
- Salt – to taste
- Turmeric powder – 1/2 tsp
- Garam masala – 1/2 tsp
Steps to Make:
1. Boil spinach in hot water for 2-3 minutes, then transfer to cold water. Blend with garlic, ginger, and green chilli to make a smooth paste.
2. Heat olive oil in a pan, add cumin seeds, and sauté chopped onions until golden.
3. Add chopped tomato, salt, and turmeric. Cook till the tomato softens.
4. Add the spinach paste, cook for 5 minutes, then mix in curd or cashew paste for creaminess.
5. Add paneer cubes and simmer for 5-6 minutes. Sprinkle garam masala before serving.
2. Tomato-Based Kidney Beans Curry (Rajma Masala)
Kidney beans are a great source of plant-based protein and fibre, which support digestion, reduce cholesterol, and keep you full longer. Using less oil and fresh tomato puree makes this curry light and healthy without sacrificing flavour. You can enjoy it with high-protein, low-calorie salad recipes.
Ingredients:
- Kidney beans – 1 cup (soaked overnight)
- Onion – 1 large (finely chopped)
- Tomato – 2 large (pureed)
- Ginger-garlic paste – 1 tbsp
- Cumin seeds – 1 tsp
- Coriander powder – 1 tsp
- Turmeric – 1/2 tsp
- Garam masala – 1/2 tsp
- Olive oil – 1 tbsp
- Salt – to taste
- Water – as needed
- Fresh coriander – for garnish
Steps to Make:
1. Pressure cook soaked kidney beans with salt for 4-5 whistles until soft.
2. In a pan, heat olive oil and add cumin seeds. Add onion and sauté till golden brown.
3. Add ginger-garlic paste and cook for a minute. Then add tomato puree, turmeric, coriander powder, and salt. Cook till the oil separates.
4. Add boiled kidney beans along with water and cook on low heat for 15 minutes.
5. Sprinkle garam masala and garnish with coriander.
3. Scrambled Indian Cottage Cheese (Paneer Bhurji)
Paneer bhurji is a quick, high-protein dish, perfect for vegetarians. Deliciously healthy cottage cheese recipes support muscle health and keep energy levels stable throughout the day. Adding vegetables like bell peppers and tomatoes increases their fibre and vitamin content.
Ingredients:
- Crumbled paneer – 200 grams
- Onion – 1 small (chopped)
- Tomato – 1 medium (chopped)
- Green capsicum – 1/2 cup (chopped)
- Green chilli – 1 (chopped)
- Ginger-garlic paste – 1 tsp
- Turmeric – 1/4 tsp
- Red chilli powder – 1/2 tsp
- Cumin seeds – 1/2 tsp
- Olive oil – 1 tbsp
- Salt – to taste
- Fresh coriander – for garnish
Steps to Make:
1. Heat olive oil in a pan and add cumin seeds.
2. Add chopped onions and green chilli, sauté till soft.
3. Add ginger-garlic paste and cook for a minute.
4. Add tomato, capsicum, salt, turmeric, and red chilli powder. Cook till soft.
5. Add crumbled paneer and mix well. Cook for 3-4 minutes.
6. Garnish with coriander and serve hot.
Try ToneOp Care's raw, unroasted Sunflower Seeds and Pumpkin Seeds products as a nutritious snack with balanced nutrients that give enough protein to support your body and keep you energised without the excess calories.
4. Brown Rice Bowl With Chickpeas & Veggies (Pulao)
This one-bowl lunch is full of fibre, protein, and complex carbs from chickpeas and brown rice. It's heart-healthy, aids in digestion, and keeps you full and satisfied. The mix of vegetables adds vitamins, minerals, and antioxidants.
Ingredients:
- Brown rice – 1 cup (soaked for 30 mins)
- Boiled chickpeas – 1 cup
- Onion – 1 small (sliced)
- Carrot – 1 small (chopped)
- Capsicum – 1/2 cup (chopped)
- Beans – 1/4 cup (chopped)
- Garlic – 3 cloves (chopped)
- Cumin seeds – 1 tsp
- Bay leaf – 1
- Olive oil – 1 tbsp
- Salt – to taste
- Turmeric – 1/2 tsp
- Black pepper – 1/2 tsp
- Water – 2 cups
Steps to Make:
1. Heat olive oil in a pan. Add cumin seeds and bay leaf.
2. Add garlic, then onions, and sauté till golden.
3. Add carrots, capsicum, beans, turmeric, and salt. Cook for 3-4 minutes.
4. Add soaked brown rice and stir gently.
5. Add water and chickpeas, cover and cook on low heat for 20-25 minutes.
6. Sprinkle black pepper before serving.
5. Grilled Chicken & Tomato-Based Curry (Chicken Tikka Masala)
Grilled chicken is lean and high in protein, great for building muscles and staying full longer. The tomato curry is rich in lycopene, which is good for the heart and skin. Using Greek yoghurt and spices adds taste without unhealthy fats.
Ingredients:
- Boneless chicken – 300 grams (cut into cubes)
- Greek yoghurt – 3 tbsp
- Lemon juice – 1 tbsp
- Ginger-garlic paste – 1 tbsp
- Turmeric – 1/2 tsp
- Red chilli powder – 1/2 tsp
- Garam masala – 1/2 tsp
- Tomato puree – 1 cup
- Onion – 1 medium (chopped)
- Olive oil – 1 tbsp
- Salt – to taste
- Fresh coriander – for garnish
Steps to Make:
1. Marinate chicken with yoghurt, lemon juice, ginger-garlic paste, turmeric, chilli powder, and salt. Let it rest for 30 minutes.
2. Grill the marinated chicken in a pan or oven until cooked and slightly charred.
3. In another pan, heat olive oil, sauté onion till golden, then add tomato puree.
4. Add spices and salt, cook till the oil separates.
5. Add grilled chicken and simmer for 5-6 minutes.
6. Garnish with coriander and serve warm.
6. Coconut-Based Salmon Curry (Fish Curry Masala)
Salmon is packed with high-quality protein and omega-3 fatty acids, which support brain and heart health. Coconut milk adds healthy fats and a creamy texture without needing heavy cream. These healthy meal ideas are light yet nourishing.
Ingredients:
- Salmon – 250 grams (cut into pieces)
- Coconut milk – 1 cup
- Onion – 1 small (chopped)
- Tomato – 1 medium (chopped)
- Garlic – 3 cloves (minced)
- Ginger – 1 tsp (grated)
- Mustard seeds – 1/2 tsp
- Curry leaves – a few
- Turmeric – 1/2 tsp
- Red chilli powder – 1/2 tsp
- Olive oil – 1 tbsp
- Salt – to taste
- Water – 1/2 cup
Steps to Make:
1. Heat olive oil in a pan, add mustard seeds and curry leaves.
2. Add chopped onion, garlic, and ginger, and sauté till soft.
3. Add tomatoes, turmeric, chilli powder, and salt. Cook until tomatoes break down.
4. Add coconut milk and water, stir well.
5. Add salmon pieces, cover, and cook on low flame for 10-12 minutes until fish is cooked.
6. Serve warm with brown rice or quinoa.
Also Read: Refreshing 12 Best Healthy Lunchbox Ideas For Nutritious Meal Times!
What Protein Do You Eat For Lunch?
A good high-protein lunch focuses on including a significant source of protein to promote satiety and support muscle health. This could involve lean meats like chicken or fish, eggs, dairy such as Greek yoghurt or cottage cheese, legumes like lentils or chickpeas, or plant-based options like tofu or tempeh.
A balanced high-protein lunch often also incorporates vegetables and whole grains for added nutrients and fibre, ensuring a sustained release of energy throughout the afternoon.
Also Read: 7 Fast Foods High In Protein & Low In Calories
How Can I Get 30g Of Protein For Lunch?
To get 30g of protein for lunch, aim for varied combinations. Try these 30g protein meals:
- 4-5 ounces of cooked chicken or fish: Provides around 25-35g of protein.
- 1 cup of lentils or chickpeas: Offers about 18g of protein, pair with a smaller portion of another source.
- 1 cup of cottage cheese: It contains roughly 25g of protein, and add some nuts or seeds for extra.
- 5 hard-boiled eggs: Each egg has about 6-7g of protein, totalling around 30-35g.
Also Read: 10 Easy Recipes For Egg Sandwich & Healthy Complements
How To Get 40g Of Protein At Lunch?
To get 40g of protein at lunch, consider these options:
- A larger serving of lean meat or fish (around 5-6 ounces): Can provide 35-50g of protein.
- A large can of tuna: Often contains around 40g of protein.
- Combining protein sources: For example, 1 cup of Greek yoghurt (around 20g) with a scoop of protein powder (around 20g).
- Larger portions of legumes with other additions: 2 cups of lentils offer around 36g, adding some nuts or seeds can help reach 40g.
Also Read: Indulge In These 4 Power-Packed 40-gram Protein Meals
The Final Say
Embracing these Indian-style high-protein recipes for lunch meals offers a delicious way to fuel your body and stay satisfied throughout the afternoon. From the creamy richness of paneer to the hearty goodness of lentils and chickpeas, and the flavorful spices of chicken and fish preparations, these dishes prove that protein meals are nutritious and tasty. Experiment with these options and find your new lunchtime favourites, ensuring you get the energy you need while enjoying the flavours of India.
FAQs
1. Is rice high in protein?
No! Rice is not considered a high-protein food. While it does contain some protein, the amount is relatively lower than other food sources like meat, beans, or lentils. Brown rice has slightly more protein than white rice because it retains the bran and germ.
2. What food is the highest in protein?
There isn't just one single food that's definitively the absolute highest in protein, as it can depend on how you measure it (per calorie, per 100g, etc.). However, foods like whey protein powder, lean meats (chicken breast), fish (tuna, salmon), and soy products (tofu, tempeh) are very high in protein content.
3. How to eat 100g of protein a day?
To eat 100g of protein a day, you need to spread it out across your meals and snacks. Include protein-rich foods like eggs, Greek yoghurt, fish, beans, lentils, nuts, and seeds in your breakfast, lunch, and dinner. Try adding protein-rich snacks like protein bars, shakes, or hard-boiled eggs between meals to reach your goal.
References
- https://www.eatingwell.com/gallery/8044913/high-protein-anti-inflammatory-lunches/
- https://www.archanaskitchen.com/high-protein-indian-vegetarian-main-course-recipes-for-body-building-weight-loss
- https://www.tarladalal.com/recipes-for-protein-rich-foods-indian-veg-protein-rich-recipes-695
- https://recipes.timesofindia.com/web-stories/10-protein-rich-lunch-ideas-for-vegetarians/photostory/110249240.cms
- https://moonrice.net/high-protein-indian-recipes/
About ToneOp Eats
ToneOp Eats is your go-to health kitchen, delivering nourishing meals in Bhopal, Indore & Bangalore. The meals are prepared with strategically planned nutrition and portions for your health goal. With just three simple steps, you can subscribe to a meal plan for weight loss, muscle gain, or balanced diet goals. Experience the perfect taste and wellness in our nutrient-dense and calorie-counted range of meals, including protein-rich grills and meal bowls, full of fibre salads & smoothies, workout-friendly protein 30,40,50 meals and refreshing juices.
