Indian High-Protein Food for Muscle Building

1. Chickpeas (Channa): They’re high in protein and fiber, and low in calories. Snack on them boiled, toss them into salads, or puree into a yummy hummus. Protein in channa – 7.3 gm per 1/2 cup serving.


2. Kidney beans (Rajma): Kidney beans are a chock-a-block with protein, carbohydrates, and fiber. Paired with boiled or steamed rice, Rajma-Chawal is an all-time favorite dish in the Indian household. Apart from being delicious, it’s a wholesome meal, which can be enjoyed in the form of a curry, as a topping in salads, in enchiladas, or in the form of spicy chili. Protein in rajma – 7.5 gm per 1/2 cup serving.


3. Milk: Drink milk regularly? If you do, you’re sure to do well on your protein test. Apart from being a rich source of protein, milk is rich in calcium and ensures good bone health, strong teeth, a healthy immune system, and glowing skin. Avoid full-fat versions; look for skimmed options that have been fortified with vitamin D, and make the best of the protein in milk. Protein in milk – 8 gm per 1 cup serving.


4. Cottage Cheese (Paneer): Paneer is to India what cheese is to the rest of the world. High in casein, a slow-digesting dairy protein, paneer also offers you a good amount of calcium, keeps you fuller for longer, and helps burn more fat. Reason enough to have more? Add it to vegetable preparation, toss it into sauteed vegetables or eat as it is, and enjoy the benefits of protein in paneer. Protein in paneer – 14 gm per 1/2 cup serving.


5. Lentils (Dal): Indians can’t do without their dals, be it arhar, urad or moong. A part of almost every meal, lentils are an easy and inexpensive way of amping up your intake of protein, fiber, and essential minerals. Serve with a side of rice or roti for a complete meal. Protein in lentils – 9 gm per 1/2 cup serving.


6. Green Peas (Matar): Not many vegetables are as rich in protein as this winter staple. You get the protein and fiber from frozen green peas too, so go ahead and stash a bag in your freezer. Make sure you pick up the bag and check how the peas have been frozen – if you can feel them, they’re good to go; if not, they have been thawed and refrozen into a big chunk. Try Matar Paneer to boost your protein intake. Protein in matar – 7 gm per 1 cup serving.


7. Mixed Seeds: Seeds add crunch and quite a bit of protein to your meals. Choose from sesame, sunflower, pumpkin, or poppy seeds – as they’re all high in protein and healthy fats. Apart from salads, you can also add them to raita, cereal, or homemade granola. Protein in seeds – 5-7.3 gm per quarter-cup serving.




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