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Easy High Protein Vegetarian Indian Meal

Recipes /

Try out this simple & easy High Protein Vegetarian Indian Meal! Did you know ‘Gram flour’ or commonly known as ‘Besan’ is high in protein and contains relatively low carbohydrate content as compared to regular whole wheat flour. Macronutrient nutrition profile of Besan per 100g: Total Carbohydrate 58 g of which: Dietary fiber 11 g Protein 22g Fat 7g Energy 387 kcal Significant benefits of Gram flour are: Naturally Gluten Free Low Glycemic Index High in Dietary Fiber Gram flour can help: People struggling to lose weight. People suffering with diabetes. People who are allergic to Gluten or who are suffering from Celiac disease. People who are suffering with heart diseases. People who feel constipated. People following a high protein diet. The recipe ‘Besan Chilla’ which is like a Gram flour pancake takes hardly 10 minutes to prepare. Eat it along with curd or yogurt to enjoy a well balanced meal. Macros for a chilla made out of 50g Gram Flour along with a cup of curd: C: 30g P: 20g F: 5-10g (Depending on amount of oil and type of curd used) Energy : 245-290 kcal To add more protein to this recipe, add paneer slices to your chilla. If you need more calories in order to gain mass, then use generous amount of ghee to whip up your chilla. For more genuine content on how to achieve your fitness goals without supplements, follow us on Instagram : https://www.instagram.com/nosupplements/

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Satiating & Delicious Meal

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A wholesome meal that is highly satiating & delicious! Homemade Peri Peri Gilled Chicken with Garlic Potato Mash & Veggies Peri Peri Grilled Chicken : Marinate 150g of boneless chicken breast with 1 tablespoon of peri-peri sauce along with half teaspoon of oregano and salt for at least 60 minutes. Use a basic sandwich griller and cooking spray to cook your chicken ; if you don’t have one then use a non-stick pan along with 1 teaspoon of oil to grill your chicken. Any kind of hot sauce such as peri-peri contains minimal calories per serve. P : 40g C : 5g (from sauce) F : 5g (coming from spray/oil and minutely from the chicken breast) Garlic Potato Mash : 150g of boiled potatoes mashed, topped with around 5g of butter, half teaspoon of garlic powder and salt. Mix your potatoes with a couple of spoons of skim milk to get the desired consistency. P : 5g C : 30g F : 0g If you trying to gain mass then increase the quantity of potatoes or add butter generously to them! Total Approximate Macros of the entire meal: P : 45g C : 35g F : 5g Energy : 365Kcal Vegetarians/vegans can replace chicken breast with low fat cottage cheese or tofu respectively. For more genuine content on how to achieve your fitness goals without supplements, follow us on Instagram : https://www.instagram.com/nosupplements/

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Balanced Breakfast

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A well balanced breakfast that will keep you full till lunch! While being moderate in calories, the meal still provides all the essential nutrients you need to kick start your day! 7 Egg Omelette : Use 2 Whole Eggs and 5 Egg Whites Make sure to add your favourite vegetables such as sweet corn, capsicum and tomatoes to your omelette, this not only makes your omelette more filling but provides micronutrients as well. You can use non-stick cooking spray or use oil sparingly to cook your eggs. Macros:C : 10g (from the veggies & low calorie sauce on the side)P : 30gF : 15g (from the yolk and little amount of oil used to cook the eggs) 2. 40g of steel cut oats cooked in 200ml of skim milk, topped with cinnamon and stevia/zero calorie sweetener. Macros:C : 40gP : 10gF : 5g Total Macros of the meal: C: 50gP: 40gF: 20g Energy: 540kcal All macros are rounded off to the nearest multiple of 5 for convenience. If you are trying to gain weight feel free to: Replace some egg whites with whole eggs. Add more butter or oil to cook eggs. Use whole milk instead of skim milk. For more genuine content on how to achieve your fitness goals without supplements, follow us on Instagram : https://www.instagram.com/nosupplements/

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Easy Fat Loss Meal – Barbecue Grilled Chicken & Veggies

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Try this easy recipe which is ideal for Fat Loss, especially if you love Chicken! Recipe: Take 150grams of uncooked chicken breast, cut it in small pieces. Marinate it in 2 tablespoons of barbecue sauce along with add salt, oregano and chilli flakes to it, leave the marinade for at least 30 minutes. Grill the chicken using a basic sandwich griller for 5-7 minutes; don’t forget to spray your sandwich griller with a little bit of non-stick spray. Serve with grilled vegetables of your choice. Sprinkle lemon juice over your entire meal. Macros: Protein : 40g Carbohydrate : 15g Fat : 5g Energy : 265kcal Vegetarians can replace chicken with low fat paneer (cottage cheese) in this recipe. If you are a vegan, then use tofu instead of chicken in this meal. The recipe is ideal for fat loss. However, if you want to build some mass, feel free to add some good quality oil such as olive oil to your chicken along with your favourite carb source such as potatoes, rice or pasta to this meal. For more genuine content on how to achieve your fitness goals without supplements, follow us on Instagram : https://www.instagram.com/nosupplements/

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High Protein Recipe – Scrambled Eggs, Sausages & Toast

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Quick and easy High Protein Recipe! Scrambled eggs consisting of 2 whole eggs & 5 egg whites. 100g of chicken sausages. 2 multigrain toasts. Macro Breakdown: C : 30g P : 45g F : 20g Energy : 480kcal If you need more calories cause you are too skinny but you can’t eat much, thus you don’t want to increase the volume of food on your plate; do this: Use whole eggs instead of egg whites. Throw in extra butter or ghee to cook your eggs. For more genuine content on how to achieve your fitness goals without supplements, follow us on Instagram : https://www.instagram.com/nosupplements/

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High Protein Vegetarian Indian Recipe

Recipes /

Mentioned quantities of the following ingredients are for 4 Tikkis: 40g of raw soya granules 50g of Paneer 1 multigrain/whole wheat bread Ginger Garlic Paste Coriander 1 – 2 green chillis Red Chilli Powder, Garam Masala, Salt to taste; you can also opt for any other masala that you prefer Mozzarella Cheese (Optional or Cheese Slice) Recipe: Soak the soya granules in water for 15 – 20 minutes. Take all the water out from the granules by squeezing them with your hands. In a bowl add the dried soya granules, spices, ginger garlic paste, coriander and chopped green chillis. Mix well. Add 50g of small diced paneer pieces. Add 1 whole wheat bread/multigrain bread to the mix. With the help of your hands, break the bread and combine it with the mix to form small tikkis. Heat a tawa or non stick pan, add less than a teaspoon of oil. Now cook the tikkis till they are golden brown on each side. Once done, add 5g of mozzarella cheese to each tikki. Let it melt. You can also opt for quarter of a cheese slice on each Tikki. Serve them on a plate with ketchup or home made mint chutney.

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