Protein Plate — 269 high-protein vegetarian recipes https://jatin17solanki.github.io/protein-plate/ Protein and kcal are the creators' own numbers: per portion, or for the whole recipe when the creator doesn't say how many portions it makes. "Macros not given" means the creator gives none. ## 4-Ingredient Chocolate Pudding Link: https://jatin17solanki.github.io/protein-plate/r/chocolate-pudding/ Video: https://www.instagram.com/p/DeEFmPgTEyB/ (by shivesh17) Protein: 8 g protein, 260 kcal per portion Main protein: Others Meal: Snack Dish: Dessert Serves: 2 Ingredients: - milk (slurry): 125 ml - cocoa powder: 2 tbsp - cornstarch: 4 tbsp - milk (to boil): 250 ml - honey: 1 tbsp - cocoa powder (to dust) Steps: 1. To a bowl add 125ml milk, 2 tbsp cocoa powder, 4 tbsp cornstarch. 2. Mix well until nice and smooth with no lumps. 3. Then to a pan on medium heat add: 250ml milk, 1 tbsp honey. 4. Mix well and bring it to a gentle boil. 5. Once the milk starts to boil, switch off the flame. 6. Pour in the cocoa slurry through a sieve to remove any lumps. 7. Immediately mix everything together until smooth and thick. 8. Transfer the pudding into 2 small circular bowls and refrigerate overnight or until completely set. 9. Once set, flip the pudding onto a plate, dust with some cocoa powder and it’s ready! ## 5 Paneer Marinations Link: https://jatin17solanki.github.io/protein-plate/r/five-paneer-marinations/ Video: https://www.instagram.com/p/DKCVLxxoZDS/ Protein: video only (no written recipe) Main protein: Paneer Dish: Sauce / dip Details missing: Written recipe (no caption; the video is the recipe) ## Achaari Paneer Tikka with Cucumber Noodles Link: https://jatin17solanki.github.io/protein-plate/r/achaari-paneer-tikka-cucumber-noodles/ Video: https://www.instagram.com/reel/DKMhmCwsqN0/ (by fit.khurana) Protein: 37 g protein, 470 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Kebab / tikki Serves: 1 Ingredients: - low-fat paneer: 100 g - Greek yogurt: 80 g - red chilli powder - dry mango powder (amchur) - black pepper - salt - turmeric - cumin powder - coriander powder - pickle (achaar): 1 tsp - nigella seeds (kalonji): 1 tsp - gram flour (besan): 1.5 tbsp - cucumber: 2 - Greek yogurt: 1 tbsp - salt: to taste - black pepper - coriander leaves: 1 handful - mint leaves - garlic: 3 - walnuts: 2 - green chilli: 2 - olive oil: 2 tsp - lemon / lime: ½ Steps: 1. Combine greek yogurt with the roasted besan and spices to form a marinade. 2. Coat your paneer cubes in this and let it sit for 15 mins in the fridge. 3. Brush some oil on a non-stick pan and saute your paneer on all sides until golden brown. 4. For the corinader pesto, grind a cup of coriander and handful of mint with garlic, walnuts, chillies, lemon juice, olive oil, salt and pepper. 5. Combine 1-2 tbsp of this pesto with 1 tbsp greek yogurt. 6. Chop your cucumber into juliennes and sprinkle salt and keep aside to drain out excess water. 7. Soak the cucumber noodles between 2 sheets if tissue paper to dry them and add it to the yogurt pesto mix. 8. Assemble with cucumber noodles, achari tikka and toasted walnuts. ## Achari Paneer Roti Wrap Link: https://jatin17solanki.github.io/protein-plate/r/achari-paneer-roti-wrap/ Video: https://www.instagram.com/reel/DALipOFqbAm/ (by fit.khurana) Protein: 30 g protein, 410 kcal per portion Main protein: Paneer Meal: Lunch Dish: Wrap / roll Serves: 1 Ingredients: - Greek yogurt: 2 tbsp - garlic powder: ½ tsp - salt: 1 pinch - honey: 1 tsp - black pepper: 1 pinch - coriander leaves: 1 tbsp - low-fat paneer: 120 g - chilli achaar: 1 tbsp - pickle (achaar) - salt: ½ tsp - red chilli powder: ½ tsp - green chutney - onion: 2 tbsp - capsicum (bell pepper) - roti / chapati Steps: 1. Mix 2 tbsp greek yogurt/hung curd, 1/2 tsp garlic powder, pinch of salt, 1 tsp honey, pinch of pepper, 1 tbsp coriander. 2. Mix crushed 120g low fat paneer (homemade), 1 tbsp achaar(mixed/ mango pickle), 1/2 tsp salt, 1/2 tsp red chilli powder. 3. Make a beetroot/spinach/normal wheat roti. Put it on a non-stick pan. 4. Spread the paneer immediately onto the roti and press it down using a spatula so it sticks well to the roti. 5. Once cooked on one side, flip and let the roti cook on low flame until the paneer is golden brown. 6. Assemble the wrap and dig in. ## Achari Paneer Sprouts Paratha Link: https://jatin17solanki.github.io/protein-plate/r/achari-paneer-sprouts-paratha/ Video: https://www.instagram.com/reel/DMh-o2-zdDs/ (by fit.khurana) Protein: 31 g protein, 589 kcal per portion Main protein: Paneer Meal: Breakfast Dish: Paratha Serves: 1 Ingredients: - low-fat paneer: 100 g - moong sprouts: 100 g - chilli achaar: ½ tbsp - salt - red chilli powder - dry mango powder (amchur) - carom seeds (ajwain): 1 pinch - coriander powder - onion: 2 tbsp - green chilli: ½ - ghee: 1 tsp - roti / chapati Steps: 1. Prepare the achaari paneer filling by mashing up everything really well. 2. Roll out a roti and fill it with half the mixture. Make a paratha out of it and cook on both sides with very little ghee. 3. Serve with greek yogurt for extra protein. ## Afghani Paneer with Sprouts Salad Link: https://jatin17solanki.github.io/protein-plate/r/afghani-paneer-sprouts-salad/ Video: https://www.instagram.com/reel/DNAwhilIYwp/ (by fit.khurana) Protein: macros not given Main protein: Paneer Meal: Lunch, Dinner Dish: Curry Ingredients: - low-fat paneer: 100 g - Greek yogurt: 100 g - bay leaf: 1 - green cardamom: 1 - green chilli: 2 - onion: 1 - garlic: 3 - cumin seeds: 1 tsp - coriander leaves: 1 handful - moong sprouts: 1 cup - cucumber - tomato - onion - carrot - lemon / lime: ½ - salt - chaat masala - roti / chapati Steps: 1. Spices - Salt, 1/2 tsp red chilli powder, 1/2 tsp garam masala, 1/2 tsp coriander powder, 1/2 tsp sugar. 2. Add 1 tsp ghee, bay leaf, elaichi, jeera, green chillies and garlic to a pan. Sauté for 2 mins. 3. Add onion and sauté for 2-3 mins. 4. Add this all to a blender with dhaniya and grind into a smooth paste. 5. Add this mixture that we grinded to a bowl along with greek yogurt and mix until smooth. 6. Sauté some paneer for 3-4 mins until golden-brown and add the gravy we prepared to this. Adjust with a little bit of water. 7. Add sugar and let it simmer for 5 mins and its ready! 8. Mix all the above together and its ready! You can add lemon later if you want otherwise it would leave water. ## Air Fryer Paneer Tikka Link: https://jatin17solanki.github.io/protein-plate/r/air-fryer-paneer-tikka/ Video: https://www.instagram.com/reel/DegUTDmhyCu/ (by air_fryer_duo) Protein: macros not given Main protein: Paneer Meal: Snack Dish: Kebab / tikki Also: quick, air fryer Ingredients: - paneer cubes: 200 g - onion, cubed: 1 - capsicum, cubed: ½ - thick yogurt / curd: 2 tbsp - roasted besan: 2 tbsp - ginger-garlic paste: 1 tbsp - kasuri methi: 1 tsp - tandoori masala: 1 tsp - coriander powder: 1 tsp - cumin powder: ½ tsp - turmeric: ¼ tsp - garam masala: ¼ tsp - red chilli powder: 1 tsp - salt: to taste - black salt: to taste - hot mustard oil: 2 tbsp - lemon juice (to finish) - chaat masala (to finish) Steps: 1. Add the paneer, onion, capsicum, curd, roasted besan, ginger-garlic paste, spices, kasuri methi and hot mustard oil to a bowl. Mix until everything is coated beautifully. 2. Transfer everything to your Airfryer basket. For easier cleanup, use an Airfryer liner. 3. Airfry at 180°C for 14 minutes, tossing it in between for even cooking. 4. Finish with a squeeze of lemon juice and a sprinkle of chaat masala. ## Air Fryer Soya Samosa Link: https://jatin17solanki.github.io/protein-plate/r/air-fryer-soya-samosa/ Video: https://www.instagram.com/reel/DfCZnudTHQg/ (by fit.khurana) Protein: macros not given Main protein: Soya Meal: Snack Also: air fryer Ingredients: - whole-wheat tortillas: 2 - soya granules: 35 g - potato, boiled (medium): 1 - green peas, boiled: ½ cup - fennel seeds: 1 tsp - cumin seeds: 1 tsp - coriander seeds: 1 tsp - black peppercorns: 6 - green chillies: 3 - garlic cloves: 3 cloves - kasuri methi: 1 handful - salt: to taste - black salt: to taste - black pepper: 1 tsp - garam masala: 1 tsp - dry mango powder (amchur): ½ tsp - oil: 1 tsp - cornflour slurry (for sealing) - green chutney (to serve) Steps: 1. Add the fennel seeds, cumin seeds, coriander seeds and black peppercorns to a mortar and pestle. Crush coarsely. 2. Heat 1 tsp oil in a pan. Add the crushed whole spices and sauté until aromatic. 3. Crush the green chillies and garlic together into a coarse mixture. Add to the pan and sauté briefly. 4. Add the boiled and squeezed soya granules and cook for 3 to 4 minutes. 5. Add the boiled potato and mix well with the soya granules and spices. Add the boiled peas and sauté everything together. 6. Add the kasuri methi, garam masala, black pepper, dry mango powder, salt and black salt. Mix well. 7. Mash the mixture until it comes together, leaving some peas slightly intact. 8. Mix cornflour with a little water to make a smooth slurry for sealing. 9. Cut each tortilla in half. Add the filling in middle and fold each corner towards the mide, and seal the edges firmly with the cornflour slurry making a triangle. 10. Spray oil on top and Air-fry at 160°C for 7 to 10 minutes, flipping halfway through, until crispy. 11. Serve hot with green chutney. ## Amritsari Paneer Bhurji Link: https://jatin17solanki.github.io/protein-plate/r/amritsari-paneer-bhurji/ Video: https://www.instagram.com/reel/DaMZcA3zF0u/ (by chefguntas) Protein: 51 g protein, 656 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Curry Serves: 1 Ingredients: - gram flour (besan): 1.5 tbsp - Greek yogurt: 230 g - red chilli powder: ½ tsp - dry mango powder (amchur): 1 tsp - coriander powder: 1 tsp - coriander powder: ½ tsp - ghee: 1 tbsp - cumin seeds: 1 tbsp - ginger: 10 g - onion: 1 - green chilli: 2 - salt: 1.5 tsp - tomato: 1 - low-fat paneer: 200 g - skimmed milk: 100 ml - dried fenugreek leaves (kasuri methi): 1 tsp Steps: 1. To a pan on low heat add 1.5 tbsp besan flour and roast it for 5 min. When you get a nutty smells it’s ready, now set it aside. 2. To a bow add 230g Greek yogurt (1 cup), 1/2 tsp chillie powder, 1 tsp amchur powder, 1 tsp coriander powder, 1/2 tsp coriander powder, Add the dry roasted besan flour. 3. Now to a pan on medium heat add 1 tbsp ghee, 1 tbsp cumin seeds, 10g thinly sliced ginger, 1 chopped onion (80g), 2 slit green chillies, 1.5 tsp salt, Sauté for 5 min. 4. Then add 1 chopped tomato, Mix well, Add the yogurt mixture and let it cook for 5 min. 5. Add 200g low fat panner (mash it nicely), 100ml skimmed milk, Garnish with coriander and 1 tsp Kasuri methi and it’s ready! ## Apple Cinnamon Rice Paper Rolls Link: https://jatin17solanki.github.io/protein-plate/r/apple-cinnamon-rice-paper-rolls/ Video: https://www.instagram.com/reel/Dd8_9saIX8N/ (by fit.khurana) Protein: macros not given Main protein: Whey Meal: Snack Dish: Dessert Also: air fryer Serves: 2 Ingredients: - apple: 1 - butter: 1 tsp - walnuts: 3 (optional) - cinnamon: 1 tsp - salt: 1 pinch - corn flour (cornstarch): 1 tsp - zero-calorie sweetener: 1 tsp - water: 2 tbsp - rice paper: 4 - milk: 150 ml - corn flour (cornstarch): 1 tbsp - cooking oil: ½ tbsp - cinnamon: 1 pinch - skyr: 100 g (optional) - peanut butter: ½ tbsp (optional) - whey protein: ½ (optional) - zero-calorie sweetener: 1 tsp (optional) - salt: 1 pinch (optional) Steps: 1. Add butter to a pan then add walnuts. Toast it then add apple. Cook for 3-4 minutes until apples become soft. Add cinnamon, salt, sweetener and water. 2. Add the cornstarch slurry and cook until the filling becomes thick and jammy. There should be no watery syrup. 3. Let the apple filling cool completely before rolling. 4. Mix the milk, cornstarch, oil and cinnamon to dip rice papers. 5. Dip each rice paper sheet for only about 2 seconds and stack 2 sheets together for each roll. 6. Add the apple filling and roll tightly like a burrito. 7. Lightly brush the rolls with oil. 8. Air fry at 190°C for 12 to 16 minutes, flipping around 8 minutes. 9. For extra crunch, air fry at 200°C for another 2 to 3 minutes. Remove only when completely crunchy and serve with sweet yogurt dip! The cold and hot combo is insane. ## Apple Crumble Greek Yogurt Bowl Link: https://jatin17solanki.github.io/protein-plate/r/apple-crumble-yogurt-bowl/ Video: https://www.instagram.com/reel/DQWjTJtjMQP/ (by fit.khurana) Protein: 23 g protein, 425 kcal per portion Main protein: Others Meal: Breakfast Dish: Salad / bowl Also: quick Serves: 1 Ingredients: - oats: 20 g - apple: 1 - butter: 1 tsp - cinnamon: 1 tsp - salt: 1 pinch - walnuts: 1 - mixed seeds: 1 tbsp - peanut butter - Greek yogurt: 170 g - zero-calorie sweetener Steps: 1. You can also mix the greek yogurt with 1 scoop vanilla protein powder (additional 25g Protein) 2. In some butter, toss the chopped apples for 2 mins. Add cinnamon, salt. Toss for another 2 mins until soft. 3. Add oats and toss until they are toasted (slightly brownish). 4. Prepare the yogurt base by mixing with your choice of sweetner. Add the crumble, seeds, nuts and peanut butter. ## Apple Pie Protein Oat Bowl Link: https://jatin17solanki.github.io/protein-plate/r/apple-pie-protein-oat-bowl/ Video: https://www.instagram.com/reel/DZpY_VST364/ (by itsjackearly) Protein: 45 g protein, 600 kcal per portion Main protein: Whey Meal: Breakfast Dish: Salad / bowl Serves: 1 Ingredients: - honey: 15 g - cinnamon - apple: 100 g - water: 30 ml - oats: 50 g - water: 100 ml - whey protein: 1 - Greek yogurt: 100 g - digestive biscuits: 2 - salt: 1 pinch Steps: 1. To a pan on medium heat add 15g Honey, Sprinkle Cinnamon, 100g Apple, 30 ml water, Let that sauté for 5 min, Set it aside. 2. Take 50g Oats with 100ml water to a bowl, mix well, Heat it up in the microwave for 2 min (it should be cooked and thick), 1 scoop protein powder (i used chocolate flavour), Mix well, Top with your apples, 100g high protein Greek Yogurt, 2 digestive biscuit, More cinnamon, Pinch of Salt, And done! ## Balanced Breakfast Bowl Link: https://jatin17solanki.github.io/protein-plate/r/balanced-breakfast-bowl/ Video: https://www.instagram.com/p/DbS3qAeveTb/ Protein: 48 g protein, 650 kcal per portion Main protein: Paneer Meal: Breakfast, Lunch Dish: Salad / bowl Serves: 1 Ingredients: - low-fat paneer: 100 g - boiled potato: 100 g - boiled black chana: 100 g - skyr: 100 g - onion, sliced: 1 - oil: 5 ml - honey: 1 tbsp - garlic, grated: 2 cloves - green chilli, chopped: 1 - turmeric powder: ½ tsp - Kashmiri red chilli powder: 1 tsp - cumin powder: ½ tsp - garam masala: ½ tsp - salt - coriander leaves - lemon juice Steps: 1. Heat oil in the pan. 2. Add paneer, black channa, potato, all masala along with some salt. 3. Keep the flame low and saute for two minutes. 4. Now keep the fame high and sauté for three minutes. 5. Now transfer into a bowl. 6. On top of this add onion, yoghurt, grated garlic, green chilli, coriander leaf, salt, lemon juice, honey. 7. Close it and shake it and enjoy it!!! ## Banana Bread Baked Protein Oats Link: https://jatin17solanki.github.io/protein-plate/r/banana-bread-baked-protein-oats/ Video: https://www.instagram.com/reel/DYrnDzXsFuN/ (by fit.khurana) Protein: 32 g protein, 500 kcal per portion Main protein: Others Meal: Breakfast, Snack Also: air fryer optional Serves: 1 Ingredients: - protein oats: 60 g - banana: 1 - baking powder: ¼ tsp - skyr: 2 tbsp - skimmed milk: 20 ml - blueberries: 10 - dark chocolate: 4 (optional) - walnuts: 2 (optional) - whey protein: 1 tbsp - cocoa powder: 1 tbsp - skimmed milk: 1 tbsp - water: to taste Steps: 1. Mash the banana properly in a bowl. 2. Add the protein oats, skyr, milk, and mix everything well. Adjust qty of milk if needed for a thick pourable cake batter. 3. Fold in the blueberries. 4. Transfer to a baking dish and top with chocolate chips + chopped walnuts. 5. Preheat airfryer at 180 for 3 mins and airfry for 15-16 mins at 180 or bake for 20-22 mins at 175. 6. Meanwhile, mix all the chocolate sauce ingredients together. Add water depending on how thick or runny you want it. 7. Pour the chocolate sauce on top while the baked oats are still hot. ## Banana Choco Chia Bowl Link: https://jatin17solanki.github.io/protein-plate/r/banana-choco-chia-bowl/ Video: https://www.instagram.com/reel/DZKhz1jvsEF/ (by adamhoad_coaching) Protein: 32 g protein, 555 kcal per portion Main protein: Others Meal: Breakfast, Snack Serves: 1 Ingredients: - chia seeds: 30 g - banana: 80 g - honey: 10 g - Greek yogurt: 150 g - skimmed milk: 200 ml - banana: 40 g - dark chocolate: 10 g - peanut butter: 2 tsp Steps: 1. 30g Chia Seeds, 80g banana mash, 10g honey, 150g Greek Yogurt (low fat), 200ml Skimmed Milk. 2. Pop into the fridge for 4+ hours (overnight is ideal). 3. 40g banana slices, 10g Dark Chocolate, 2 tsp Peanut Butter. ## Beetroot Hummus Link: https://jatin17solanki.github.io/protein-plate/r/beetroot-hummus/ Video: https://www.instagram.com/reel/CvHyHpWp3wk/ (by fit.khurana) Protein: macros not given Main protein: Pulses Dish: Sauce / dip Ingredients: - chickpeas (chole): 1 cup - beetroot: 2 - olive oil: 1 tbsp - tahini: 2 tbsp (optional) - red chilli powder: ½ tsp - oregano: ½ tsp - black pepper: ¼ tsp - salt: ½ tsp - lemon / lime: ½ - water Steps: 1. Blend the above ingredients until smoothe and enjoy the pink hummus with your favourite nachos or on a slice of toast. ## Beetroot Paneer Pink Pasta Link: https://jatin17solanki.github.io/protein-plate/r/beetroot-paneer-pink-pasta/ Video: https://www.instagram.com/reel/C3fONGZqknw/ (by fit.khurana) Protein: macros not given Main protein: Paneer Meal: Lunch, Dinner Dish: Pasta / noodles Ingredients: - milk: 120 ml - low-fat paneer: 110 g - beetroot: 4 - butter - garlic - onion - mushroom - capsicum (bell pepper) - broccoli - salt - red chilli powder: ½ tsp - oregano - whole-wheat pasta: 100 g - whole-wheat flour (atta): ¾ tbsp - cheese Steps: 1. For the sauce: Blend 120 ml of toned milk. 110g low fat paneer and 4-5 chunks of boiled beetroot. 2. In a pan, add butter and toss some garlic, onions, mushroom, bell peppers, brocolli. Once cooked slightly (let the veggies be crunchy), add salt, 1/2 tsp red chilli powder, pepper and mixed herbs. 3. Mix well and add 100-120g of boiled pasta and then add 3/4th tbsp of wheat flour. Then add the pink sauce. Adjust the consistency by adding more toned milk and then add half cube cheese. Cook for 2 mins and its ready. ## Beetroot Soya Cheese-Stuffed Kebabs Link: https://jatin17solanki.github.io/protein-plate/r/beetroot-soya-cheese-kebabs/ Video: https://www.instagram.com/reel/C4AxgZcKsxT/ (by fit.khurana) Protein: macros not given Main protein: Soya Meal: Lunch, Dinner Dish: Kebab / tikki Ingredients: - cumin seeds: 1 tsp - garlic: 4 cloves - ginger - green chilli - onion: 2 tbsp - beetroot: 5 - red chilli powder: ½ tsp - garam masala: ½ tsp - turmeric: 1 pinch - salt - black salt - black pepper: ¼ tsp - coriander powder: ½ tsp - dry mango powder (amchur): 1 tsp - water - rice flour: 1 tbsp - soya chunks: 30 g - whole-wheat bread - low-fat paneer: 50 g - cheese: 1 - ghee Steps: 1. Add 1tsp jeera, 4-5 cloves of garlic, ginger and green chillies. 2. Sauté for a min and add 2-3 tbsp chopped onions. Cook for 2 mins and add 5-6 chunks of boiled beetroot. Add the masalas: 1/2 tsp red chilli powder, 1/2 tsp garam masala, pinch of haldi, salt, black salt, 1/4 tsp pepper, 1/2 tsp coriander powder, 1 tsp aamchur. Mix well and add a dash of water. Cover and cook for 5 minutes. Lastly add 1 tbsp rice flour and mix. 3. Boil 30g of soya chunks and squeeze out the excess water very well. 4. In a blender, add the beetroot masala, soya chunks, half whole wheat bread, 50g low fat paneer. 5. Keep the paste in the fridge for 30 mins. 6. Take 1 cube of cheese (amul/britania) and cut 10-12 small squares. 7. Apply oil on your palms and roll out kebabs and stuff 1-2 cubes in each kebab. 8. Brush a non stick pan with ghee and add the kebabs. Cook on both sides on low flame for 15 minutes until golden brown on both sides. ## Besan Paneer Spinach Omelette Link: https://jatin17solanki.github.io/protein-plate/r/besan-paneer-spinach-omelette/ Video: https://www.instagram.com/reel/DPd73SKDKoq/ (by fit.khurana) Protein: 28 g protein, 380 kcal per portion Main protein: Paneer Meal: Breakfast Dish: Chilla / pancake Serves: 1 Ingredients: - onion: 1 - spinach: 1 handful - gram flour (besan): ½ cup - yogurt: 2 tbsp - low-fat paneer: 80 g - mozzarella: 2 tbsp (optional) - chilli flakes - oregano - black pepper: ¼ tsp - salt: to taste - butter: 1 tsp Steps: 1. Mix besan, salt, pepper and yogurt along with 1/3rd cup water or slightly more to make a smooth batter like dosa (slightly thinner) 2. On a pan add some butter, spread onions and spinach onto it. 3. After 2-3 mins, add your besan batter (thin layer not thick) onto the spinach and onion base and cover wnd cook for 5-6 mins on low-med flame. 4. Add oregano, chilli flakes, pepper, paneer and shredded cheese. Press down well with the flap so it sticks onto the cheela. 5. Cover again and cook for another 7-8 mins until you can see that the bottom is well caramalized nothing is wet on the top portion. 6. No need to flip and cook. Just fold it, cut into halves and enjoy with your fav chutney/sauce. ## Besan Sheera Turmeric Milk Link: https://jatin17solanki.github.io/protein-plate/r/besan-sheera-turmeric-milk/ Video: https://www.instagram.com/reel/DcD2SD3MSbm/ (by fit.khurana) Protein: 8 g protein, 180 kcal per portion Main protein: Pulses Meal: Snack Serves: 1 Ingredients: - ghee: ½ tbsp - cashews: 1 (optional) - almonds: 2 (optional) - gram flour (besan): 2 tbsp - water: ½ cup - raisins: 3 (optional) - skimmed milk: 100 ml - turmeric: ¼ tsp - black pepper: 2 - zero-calorie sweetener - green cardamom: 1 pinch Steps: 1. Heat ½ tbsp ghee in a pan on low-medium heat. 2. If using, add the crushed cashews and almonds and lightly roast them in the ghee. 3. Add 20g besan and roast on low heat, stirring continuously, until it turns golden brown and smells beautifully nutty. 4. Grind/crush the turmeric and black peppercorns together, add them to the roasted besan along with zero-calorie sweetener mix well. 5. Add the raisins to boiling water. Then slowly pour in ½ cup boiling water, a little at a time in the besan, while stirring continuously to prevent lumps. 6. Gradually add 100 ml skimmed milk, continuing to stir. Don’t pour it all in at once!! 7. Cook on low heat for another 4–5 minutes, stirring continuously, until smooth, creamy and properly cooked. 8. If you prefer a thinner, more drinkable consistency, add a little more hot water. ## Besan Sooji Cheela with Spicy Paneer Filling Link: https://jatin17solanki.github.io/protein-plate/r/besan-sooji-paneer-cheela/ Video: https://www.instagram.com/reel/C3SYOa0qryO/ (by fit.khurana) Protein: macros not given Main protein: Paneer Meal: Breakfast, Snack Dish: Chilla / pancake Ingredients: - gram flour (besan): 5 tbsp - semolina (sooji): 2 tbsp - salt: 1 tsp - red chilli powder: 1 tsp - Greek yogurt: 2 tbsp - water - black pepper - cooking oil - garlic - green chilli - onion - spinach - low-fat paneer: 150 g - Schezwan chutney - soy sauce - chilli sauce - cheese Steps: 1. For the batter: 5-6 tablespoon besan, 2 tbsp sooji, 1 tsp salt, 1 tsp red chilli powder, 2 tbsp greek yogurt and some water. Add water slowly to achieve dosa like consistency and mix well. 2. For the filling: Add some pepper to a tsp of oil, then add chopped garlic and chillies. Then add onions and your fav veggies along with some chopped spinach. Let it cook and dont make the veggies soggy. Let them be a little cruncy. Then add 150g low fat paneer, salt, red chilli powder, schezwan chutney, soy sauce and chilli garlic sauce. Mix well. 3. Make thin cheelas with the batter and add the filling to it. Top with some cheese and enjoy. ## Besan Toast Breakfast Sandwich Link: https://jatin17solanki.github.io/protein-plate/r/besan-toast-breakfast-sandwich/ Video: https://www.instagram.com/reel/Dd1HwW3owPM/ (by fit.khurana) Protein: 35 g protein, 465 kcal per portion Main protein: Paneer Meal: Breakfast Dish: Sandwich / toast Also: quick Serves: 1 Ingredients: - double protein bread: 2 slices - low-fat paneer: 30 g - Greek yogurt: 80 g - besan: ¼ cup - cheese cube, grated: ½ - spinach, finely chopped: 1 handful - onion (small), sliced: 1 - Schezwan chutney: 1 tsp - turmeric powder: ¼ tsp - chilli flakes: to taste - mixed herbs: to taste - salt: to taste - pepper: to taste - water: ¼ cup - oil spray Steps: 1. Prepare the batter: in a bowl mix besan, Greek yogurt, chopped onion, spinach, turmeric, chilli flakes, mixed herbs, salt, pepper and water to form a thick batter. 2. Dip the bread: dip both slices of bread into the batter so they are coated well. 3. Cook the toast: heat a pan, spray a little oil and cook the coated bread on both sides until golden and slightly crisp. 4. Add the protein topping: spread the crumbled paneer over the toast and cook that side until its toasted and then sprinkle the grated cheese on top. 5. Melt the cheese: cover the pan and cook for 2 minutes until the cheese melts. 6. Final touch: drizzle Schezwan chutney on top, slice and serve hot. ## Black Chana Dahi Tadka Curry with Brown Rice Link: https://jatin17solanki.github.io/protein-plate/r/black-chana-dahi-tadka-brown-rice/ Video: https://www.instagram.com/reel/DTcwOMDjOYB/ (by fit.khurana) Protein: 35 g protein, 480 kcal per portion Main protein: Pulses Meal: Lunch, Dinner Dish: Curry, Rice Serves: 1 Ingredients: - rice: 1 cup - water: 2.5 cups - black chickpeas (kala chana): 1 cup - capsicum (bell pepper): 1 cup - onion: ½ - cooking oil: 1 tsp - skyr: 1 cup - water: to taste - salt - black pepper: to taste - ghee: 1 tsp - cumin seeds: 1 tsp - mustard seeds: 1 tsp - dried red chilli: 1 - garlic: 2 cloves - curry leaves - turmeric: ½ tsp - red chilli powder: ½ tsp - garam masala: ½ tsp Steps: 1. Heat 1 tsp oil in a pan. 2. Sauté onion, bell peppers, and boiled black chana with salt & pepper for 3–4 minutes. 3. Whisk 1 cup skyr with water till smooth and thin. Add the chole and veggies to the yogurt. 4. Heat 1 tsp ghee, add jeera, mustard seeds, dried red chilli, garlic, curry leaves. Once it pops, add haldi, red chilli powder & garam masala. 5. Pour this hot tadka over the yogurt-chole mixture. Mix well. 6. Boil 1 cup Daawat brown rice in 2½ cups water, stir occasionally till it comes to a boil. Simmer with a lid on for 12–15 mins till perfectly cooked. 7. Serve the hot curry over rice and dig in. ## Blueberry Compote Whey Yogurt Bowl Link: https://jatin17solanki.github.io/protein-plate/r/blueberry-compote-whey-yogurt-bowl/ Video: https://www.instagram.com/reel/C7EYNIHpmD6/ (by fit.khurana) Protein: 45 g protein, 450 kcal per portion Main protein: Whey Meal: Breakfast Dish: Salad / bowl, Dessert Serves: 1 Ingredients: - blueberries: 12 - corn flour (cornstarch): 1 pinch - water - Greek yogurt: 120 g - whey protein: 1 - cinnamon: 1 pinch (optional) - muesli: 25 g - almonds: 2 - pumpkin seeds: 3 g - pomegranate: 2 tbsp Steps: 1. Add blueberries in a pan along with very little water. Let the blueberries cook slowly in the water for 2-3 mins on low flame. Then using a spoon mash a few blueberries and add the cornflour for thickening the sauce. Let it cook for another 2-3 mins and its ready. Let it cool down. 2. In a mixing bowl, add yogurt, whey proteij and cinnamon. Mix well until smooth. 3. Add this mixture in your smoothie bowl and top it with the muesli, blueberry compote, pomegranate, almonds, pumpkin seeds. ## Blueberry Hung Yogurt with Honey Walnuts Link: https://jatin17solanki.github.io/protein-plate/r/blueberry-hung-yogurt-honey-walnuts/ Video: https://www.instagram.com/reel/DelTN7wMEEA/ (by fit.khurana) Protein: 30 g protein, 310 kcal per portion Main protein: Others Meal: Breakfast, Snack Dish: Salad / bowl Serves: 1 Ingredients: - Greek yogurt: 220 g - blueberries: 15 - honey: ½ tbsp - walnuts: 2 - coconut (fresh) (optional) - lemon / lime - zero-calorie sweetener - salt: 1 pinch - cinnamon: 1 pinch - honey: ½ tbsp Steps: 1. Add the blueberries to a pan with zero calorie sweetener and lemon zest. Simmer for 7 to 8 minutes until the compote becomes thick and jammy, with no watery liquid remaining. Let it cool completely. 2. Mix the cooled blueberry compote into the Epigamia Turbo Protein Yogurt. 3. Transfer the mixture into a muslin cloth, tie it securely and place a heavy weight on top. Let all the excess water drain until the yogurt becomes very thick. 4. Scoop the thickened blueberry yogurt into a bowl using an ice cream scoop. 5. Dry roast the walnuts in a pan until crunchy. Add a pinch of salt and cinnamon and mix. 6. Switch off the heat, add the honey and stir for around 2 minutes until the walnuts are coated. 7. Spread the walnuts out and let them air dry for 5 to 10 minutes until crunchy. 8. Crush the honey coated walnuts and sprinkle them over the blueberry yogurt. 9. Top with coconut chips, honey and serve chilled. ## Blueberry Lemon Custard Toasties Link: https://jatin17solanki.github.io/protein-plate/r/blueberry-lemon-custard-toasties/ Video: https://www.instagram.com/reel/Da7yrvRTaj3/ (by fit.khurana) Protein: 35 g protein, 400 kcal per portion Main protein: Others Meal: Breakfast, Snack Dish: Sandwich / toast Also: air fryer Serves: 1 Ingredients: - protein bread: 2 slices - whey protein: 1 tbsp - custard powder: 1 tbsp - lemon / lime: 1 - coconut (fresh): 1 tbsp - cinnamon: 1 pinch - zero-calorie sweetener - blueberries: 6 - peanut butter (optional) - zero-calorie sweetener (optional) - high-protein yogurt: 150 g Steps: 1. In a bowl, mix the high-protein yogurt, cookable protein powder, custard powder, lemon zest, grated coconut, cinnamon, and zero-calorie sweetener until smooth. 2. Gently press the centre of each bread slice with the back of a spoon to create a shallow dent. 3. Spoon the yogurt mixture onto each slice. 4. Top with the frozen blueberries. 5. Air fry at 180°C for 7–8 minutes until golden and the filling is set. 6. Slice and serve. Optionally drizzle with peanut butter and a little extra zero-calorie sweetener. ## Bread Chocolate Protein Pudding Link: https://jatin17solanki.github.io/protein-plate/r/bread-chocolate-protein-pudding/ Video: https://www.instagram.com/reel/DbZoMA0Tnpm/ (by thejsfoodtales) Protein: 17 g protein, 330 kcal per portion Main protein: Whey Meal: Snack Dish: Dessert Serves: 6 Ingredients: - milk buns: 2 - milk: 700 ml - cocoa powder: ⅓ cup - custard powder: ⅓ cup - dark chocolate: 40 g - condensed milk: ½ cup - whey protein: 2 Steps: 1. To a pan add 2 milk buns, 700ml whole milk, ⅓ cup cocoa powder (30g), ⅓ cup custard powder (30g), ¼ dark chocolate chips (40g), ½ cup condensed milk (150g), Then break the buns and mix it nicely. 2. Cook it on low flame while stirring continuously until the mixture combines into a clumpy form. (It takes like 5 min) 3. Let this mixture cool down, Add 2 scoops of protein powder, blend it to a smooth and runny texture. (For the video, I divided the mixture into two equal batches and blended only one batch.) 4. Transfer this to desired ramekins or bowls and refrigerate for a few hours or overnight. 5. Finally, when it’s set - dust with cocoa powder. And it’s ready! ## Bread Pakoda Sandwich Link: https://jatin17solanki.github.io/protein-plate/r/bread-pakoda-sandwich/ Video: https://www.instagram.com/p/DMM5fCLSZzj/ Protein: 30 g protein per portion Main protein: Paneer Meal: Breakfast, Lunch Dish: Sandwich / toast Ingredients: - besan: ½ cup - yoghurt (curd): 2 tbsp - water: ½ cup - salt - mixed veggies - carrots - onion - tomato - chillies - coriander - paneer (per sandwich): 45 g - cheese cube: 1 - blanched spinach - corn - salt (filling) - pepper (filling) - chilli flakes (filling) - bread: 4 slices - chutney (green chutney) - chilli garlic sauce Steps: 1. No written method — watch the video for the steps. ## Breakfast Pizza Toast Link: https://jatin17solanki.github.io/protein-plate/r/breakfast-pizza-toast/ Video: https://www.instagram.com/reel/DZ4vPpTM_Za/ (by fit.khurana) Protein: 40 g protein, 447 kcal per portion Main protein: Paneer Meal: Breakfast, Dinner Dish: Pizza Also: air fryer Serves: 1 Ingredients: - high-protein paneer: 80 g - double protein bread: 2 slices - pizza sauce: 2 tbsp - sweet corn: 1 tbsp - mushrooms: 2 - capsicum: 3 tbsp - onion slices: 5 slices - mozzarella cheese: 20 g - olive oil: ½ tsp - salt - pepper Steps: 1. Airfry the bread slices at 180 for 3-4 mins until you are chopping veggies. 2. Spread 1-1.5 tbsp Pizza Sauce on each slice. 3. Coat the paneer in 1/2 tsp olive oil, salt and pepper and add to the toasties. 4. Top with corn, mushrooms, capsicum and onion. 5. Add the mozzarella cheese on top. 6. Air fry at 180 for another 4-5 mins until cheese gets golden brown. ## Caramelised Banana Choco Crunch Yogurt Bowl Link: https://jatin17solanki.github.io/protein-plate/r/caramelised-banana-choco-yogurt-bowl/ Video: https://www.instagram.com/reel/DbHmOCABPUX/ (by deliciousmartha) Protein: 28 g protein, 500 kcal per portion Main protein: Others Meal: Breakfast, Snack Dish: Salad / bowl Serves: 1 Ingredients: - butter: 1 tsp - oats: 3 tbsp - honey: 1 tbsp - banana: 1 - dark chocolate: 8 g - cinnamon - high-protein yogurt: 220 g Steps: 1. To a pan on medium heat add 1 tsp butter, 3 tbsp oats (30g), Drizzle 1 tbsp of honey, Add 1 banana, sliced, Caramelise for 5 min till the oats nicely stick to the banana - creating a ball, Set it aside. 2. To a bowl add 220g high protien yogurt, Now add the hot buttery banana oat balls, 8g 70% dark chocolate, Sprinkle some cinnamon, And it’s ready to serve! ## Caramelised Banana Yogurt Dessert Bowl Link: https://jatin17solanki.github.io/protein-plate/r/caramelised-banana-yogurt-dessert-bowl/ Video: https://www.instagram.com/reel/DZNAyRPT_9c/ (by itsjackearly) Protein: 25 g protein, 346 kcal per portion Main protein: Others Meal: Breakfast, Snack Dish: Salad / bowl, Dessert Serves: 1 Ingredients: - honey: 20 g - cinnamon - banana: 80 g - Greek yogurt: 200 g - almonds: 15 g - dark chocolate: 10 g Steps: 1. To a pan on medium heat add 20g honey (1.5 tbsp), Sprinkle some cinnamon, Add 80g banana slices, And fry till the banana slices turn brown and caramelised (fry for 2 min each side), Place the banana slices on top of 200g low fat Greek yogurt, Along with 15g roasted almonds, Add 10g dark chocolate, And done your desert bowl is ready. ## Caramelised Onion Basil Paneer Cream Cheese Link: https://jatin17solanki.github.io/protein-plate/r/caramelised-onion-basil-cream-cheese/ Video: https://www.instagram.com/reel/DCtlWvhoea-/ (by fit.khurana) Protein: macros not given Main protein: Paneer Meal: Breakfast, Snack Dish: Sauce / dip Ingredients: - skimmed milk: 1.5 l - vinegar: 2 tbsp - olive oil: 2 tsp - Greek yogurt: 150 g - onion: 2 - basil: 1 handful - honey: 1.5 tsp - salt: to taste - black pepper: ¼ tsp - garlic powder: ½ tsp (optional) Steps: 1. Heat the milk in a vessel and once it is warm (dip a finger in it and it shouldn’t be too hot), add vinegar/ lemon juice to it slowly while stirring. 2. Wait for 2-3 mins and once the whey water has separated, strain it in a muslin cloth and keep this aside to set. 3. In a non-stick pan, add olive oil and saute onions on low heat until golden brown and caramelised. 4. In a Blender, add paneer and greek yogurt and blend until it is creamy. Yoy may add more curd if needed to make it lighter. 5. Now add the seasonings, caramelised onions and freshly chopped basil to this creamt base. 6. Spread it on toasted sesame bagels and enjoy. ## Caramelised Onion Paneer Toast with Marinated Cucumber Link: https://jatin17solanki.github.io/protein-plate/r/caramelised-onion-paneer-toast/ Video: https://www.instagram.com/reel/DKWStSRM5Im/ (by fit.khurana) Protein: 45 g protein, 458 kcal per portion Main protein: Paneer Meal: Breakfast Dish: Sandwich / toast Serves: 1 Ingredients: - low-fat paneer: 100 g - Greek yogurt: 80 g - onion: 1 - garlic - salt - black pepper - honey: 1 tsp - cucumber: 1 - soy sauce: 1 tbsp - chilli oil: 1 tsp - vinegar: ½ tbsp - sesame seeds: 1 tsp - salt - black pepper - garlic: 2 - sugar: 2 tsp Steps: 1. Slice your cucumbers, sprinkle some salt and keep aside for 10 minutes. 2. Now dry them using a tissue paper and then add all the ingredients to prep thr marinade. 3. Mix well and refrigerate the cucumber slices for 10-15 mins so that they soak up the flavor. 4. For the caramelised onions, saute the thin slices along with garlic in some olivr oil until golden brown. 5. Blend the onions and garlic with paneer, yogurt, honey, salt and pepper. 6. Refrigerate for 10 mins and its set to use. 7. Assemble your toasties with the spread and cucumbers and its ready. ## Cauliflower Steak with Red Pepper Paneer Sauce Link: https://jatin17solanki.github.io/protein-plate/r/cauliflower-steak-pepper-paneer-sauce/ Video: https://www.instagram.com/reel/DWYxN4Dk6cl/ (by fit.khurana) Protein: 27 g protein, 380 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Also: global, air fryer Serves: 1 Ingredients: - cauliflower: 1 - olive oil: 2 tsp - lemon / lime: ½ - Schezwan chutney: 1 tbsp - sesame seeds: 1 tsp - salt: to taste - garlic powder: ½ tsp - chilli flakes: ½ tsp - oregano: 1 tsp - capsicum (bell pepper): 1 - low-fat paneer: 90 g - walnuts: 3 - salt: to taste - red chilli powder: ½ tsp - honey: 1 tsp - lemon / lime: ½ - water: 2 tbsp Steps: 1. Cut the cauliflower. 2. Slice the cauliflower into a cross sectional steak. 3. Prepare the marinade. 4. Mix olive oil, lemon juice, Schezwan chutney, sesame seeds, salt, garlic powder, chilli flakes and mixed herbs. 5. Coat the steak. 6. Brush the marinade evenly on both sides of the cauliflower steak. 7. Air fry. 8. Air fry at 180°C for 18-20 minutes, flipping midway, until tender and slightly charred. You can also do it on a fry pan. 9. Prepare the sauce. 10. Char the red bell pepper directly on flame or in a pan, peel off the skin. 11. Blend the sauce. 12. Blend the roasted bell pepper with paneer, walnuts, salt, chilli powder, honey, lemon juice and water until smooth. 13. Assemble. 14. Spread the sauce on a plate and place the cauliflower steak over it. 15. Serve. 16. Optionally top with extra chopped walnuts or coriander butter and serve warm. ## Chana Palak Masala Link: https://jatin17solanki.github.io/protein-plate/r/chana-palak-paneer-masala/ Video: https://www.instagram.com/reel/DeGJgeOzBgE/ (by myflavourfuljourney) Protein: 49 g protein, 700 kcal per portion Main protein: Paneer + Pulses Meal: Lunch, Dinner Dish: Curry Serves: 1 Ingredients: - black chickpeas (kala chana): 150 g - salt: 1 tsp - water: 1 cup - spinach: 80 g - low-fat paneer: 150 g - water: 150 ml - cooking oil: 1.5 tbsp - cumin seeds: 1 tsp - onion: 1 - green chilli: 1 - ginger-garlic paste: 1 tsp - turmeric: ½ tsp - Kashmiri red chilli powder: 1 tsp - coriander powder: 1 tsp - dried fenugreek leaves (kasuri methi): 1 tsp - reserved chickpea water: 200 ml - salt: ½ tsp Steps: 1. To a pressure cooker, add: 150g soaked black chana (or you can use regular chickpeas), 1 tsp salt, 1 cup water (or enough to cover the chana), Pressure cook for 20 minutes or until the chana is soft and cooked through. Once cooked, set it aside and reserve the chickpea water. 2. To a blender, add: 80g spinach, 150g low fat paneer, 150ml water, Blend until nice and smooth, then set it aside. 3. Now, to a pan on medium heat, add: 1.5 tbsp oil, 1 tsp cumin seeds, 1 small finely chopped onion (60g), 1 chopped green chilli, 1 tsp ginger-garlic paste, Mix well and sauté for 2 minutes. 4. Then add: ½ tsp turmeric powder, 1 tsp Kashmiri red chilli powder, 1 tsp coriander powder, 1 tsp kasuri methi, Mix well, then pour in 200ml of the reserved chickpea water. 5. Add the spinach paneer purée and cook for about 5 minutes, or until the gravy starts to thicken. 6. Add: ½ tsp salt, Cooked chickpeas, Mix everything together and cook for another 2 minutes. Garnish with fresh coriander, and it’s ready to serve! ## Chana Soya Galouti Kebab Link: https://jatin17solanki.github.io/protein-plate/r/chana-soya-galouti-kebab/ Video: https://www.instagram.com/p/Dc3jv-9CuSA/ Protein: video only (no written recipe) Main protein: Soya Meal: Snack Dish: Kebab / tikki Details missing: Written recipe (no caption; the video is the recipe) ## Chickpea Beetroot Falafel Wrap Link: https://jatin17solanki.github.io/protein-plate/r/chickpea-beet-falafel-wrap/ Video: https://www.instagram.com/reel/DOI3WStjFkz/ (by fit.khurana) Protein: 25 g protein, 447 kcal per portion Main protein: Pulses Meal: Lunch Dish: Wrap / roll Serves: 1 Ingredients: - chickpeas (chole): 120 g - beetroot: ½ - gram flour (besan): 1 tbsp - onion: 1 tbsp - green chilli: 1 - garlic: 2 - salt - red chilli powder: ½ tsp - garam masala: ¼ tsp - coriander powder: ½ tsp - dry mango powder (amchur): ½ tsp - cumin seeds: ½ tsp - Greek yogurt: 100 g - chilli achaar: 1 tsp - salt: 1 pinch - honey: 1 tsp - black pepper - roti / chapati: 1 - green chutney: 1 tbsp - onion: 2 tbsp Steps: 1. Grind all the above ingredients until well combined. 2. Mix it up to make your dressing. 3. Spread the channa mixture onto the roti and cook on a pan until its golden brown. 4. Assemble with the yogurt dressing, mint chutney and onions! ## Chickpea Pea Taco Link: https://jatin17solanki.github.io/protein-plate/r/chickpea-pea-taco/ Video: https://www.instagram.com/reel/DVyHKU1E5Ys/ (by fit.khurana) Protein: 25 g protein, 495 kcal per portion Main protein: Pulses Meal: Lunch, Dinner Dish: Wrap / roll Also: global Serves: 1 Ingredients: - small whole-wheat rotis: 2 - lettuce, shredded: 1 handful - boiled chickpeas (filling): ½ cup - green peas (filling): ¼ cup - green chillies (filling): 2 - white sesame seeds (filling): 1 tsp - jeera (filling): ½ tsp - chilli powder (filling): ½ tsp - coriander powder (filling): ½ tsp - haldi powder (filling): ¼ tsp - black pepper (filling): ¼ tsp - lemon (filling): ½ - salt (filling): to taste - skyr or Greek yogurt (sauce): 120 g - onion (sauce, caramelised): 1 - olive oil (sauce): 1 tsp - chilli powder (sauce): ½ tsp - garlic powder (sauce): ½ tsp - pepper (sauce): ¼ tsp - mixed herbs (sauce): ½ tsp - chilli achaar, finely mashed (sauce): 1 tsp - salt (sauce): to taste Steps: 1. Prepare the filling: blend chickpeas, peas, green chilli, lemon juice, sesame seeds and spices into a thick mash. 2. Spread the filling generously on both the rotis. 3. Heat a pan, spray a little oil and lightly sear the rotis from both sides. 4. Prepare the taco sauce: mix skyr, caramelised onion, chilli powder, garlic powder, pepper, mixed herbs and chilli achaar until smooth. 5. Assemble the tacos: add lettuce and generously spread the sauce over the chickpea-pea filling. 6. Fold the rotis into tacos and serve immediately. ## Chickpea Peanut Butter Brownie Bars Link: https://jatin17solanki.github.io/protein-plate/r/chickpea-brownie-bars/ Video: https://www.instagram.com/reel/DRlp-SfDKKW/ (by fit.khurana) Protein: macros not given Main protein: Pulses Meal: Snack Dish: Dessert Serves: 16 Ingredients: - chickpeas (chole): 200 g - dates: 12 - peanut butter - peanuts: 150 g - ghee: 3 tbsp - vanilla extract: 1 tsp - milk: 150 ml - instant coffee: 100 ml - salt: 1 pinch - cocoa powder: 25 g - baking powder: ½ tsp - baking soda: ¼ tsp - oat flour: 60 g - dark chocolate: 5 Steps: 1. Blend the wet ingredients until smooth. It should be of flowing consistency otherwise you can add a little more milk and the water in which we soaked the dates. 2. Mix all the dry ingredients and pour in the wet mix. Optionally fold in some chopped dark chocolate. 3. The batter should pour easily into the greased container. 4. Bake for 18 minutes at 180 degrees in a preheated oven. 5. Completely cool and top off with melted chocolate, a tbsp of peanut butter and chopped roasted walnuts. ## Chickpea Peanut Butter Chocolate Cookies Link: https://jatin17solanki.github.io/protein-plate/r/chickpea-pb-chocolate-cookies/ Video: https://www.instagram.com/reel/DdLQKcNTe_k/ (by marco.madewell) Protein: 5 g protein, 113 kcal per portion Main protein: Pulses Meal: Snack Dish: Dessert Also: air fryer Serves: 10 Ingredients: - chickpeas (chole): 400 g - peanut butter: 3 tbsp - honey: 1.5 tbsp - vanilla extract: 1 tsp - baking powder: 1 tsp - salt: ½ tsp - dark chocolate: 30 g Steps: 1. To a blender add, 400g soaked chickpeas (soaked weight), 3 tbsp peanut butter, 1.5 tbsp honey, 1 tsp vanilla extract, 1 tsp baking powder, 1/2 tsp salt. 2. Blend everything nicely until smooth. 3. Then add, 30g dark chocolate chips. 4. Mix the chocolate chips in nicely. 5. Now divide the mixture and shape it into 10 cookies. 6. Air fry at 170°C for 12 min. 7. Take them out, let them cool slightly and they’re ready to serve! ## Chickpea Quinoa Salad with Red Pepper Sauce Link: https://jatin17solanki.github.io/protein-plate/r/chickpea-quinoa-salad/ Video: https://www.instagram.com/reel/DQLoc18k1ct/ (by fit.khurana) Protein: 29 g protein, 420 kcal per portion Main protein: Paneer + Pulses Meal: Lunch Dish: Salad / bowl Serves: 1 Ingredients: - cucumber: 2 tbsp - tomato: 2 tbsp - carrot: 2 tbsp - pomegranate: 2 tbsp - cooked quinoa: 80 g - chickpeas (chole): 80 g - olive oil: 1 tsp - salt - red chilli powder - turmeric - black pepper - garam masala - mixed seeds - low-fat paneer: 70 g - crunchy garlic: 2 - capsicum (bell pepper): ½ - lemon / lime: ½ - sesame seeds: 1 tsp - chilli achaar: 2 tsp - salt: to taste - water Steps: 1. Blend all ingredients together to make the sauce. 2. In a pan, add olive oil, boiled chickpeas, and spices. Toss it for a couple of mins until the chickpeas is well coated. 3. To cook the quinoa, take 1 cup quino and double the water. Add a little salt and 1 tsp oil. Cook for 2 whistles and it will be done. 4. Add the veggies, chickpeas, pomegranate and quinoa to a jar and shake it well!! Garnish with seeds and enjoy. ## Chickpea Roti Wrap with Beet Yogurt Dressing Link: https://jatin17solanki.github.io/protein-plate/r/chickpea-roti-wrap-beet-dressing/ Video: https://www.instagram.com/reel/DL2EVQuTD6O/ (by fit.khurana) Protein: 21 g protein, 420 kcal per portion Main protein: Pulses Meal: Lunch Dish: Wrap / roll Serves: 1 Ingredients: - roti / chapati: 1 - chickpeas (chole): 100 g - onion: 2 tbsp - coriander leaves: 1 handful - gram flour (besan): 1 tbsp - salt - dry mango powder (amchur) - coriander powder - red chilli powder - black pepper - cumin powder - garlic: 3 cloves - lemon / lime: ½ - green chilli: 2 - Greek yogurt: 80 g - lemon / lime: 1 tsp - salt - black pepper - beetroot: 2 tbsp Steps: 1. Grind chickpeas, coriander, spices, besan, garlic, onion and green chillies. 2. Now apply this mixture onto a roti and cook the roti on both sides until cripsy. 3. Now mix greek yogurt, beetroot, lemon, salt and pepper. 4. Assemble the wrap with the beet dressing and chopped tomato, onion and cucumber! 5. Carry this to work and just make sure to take the dressing in a separate container and assemble the wrap before eating! ## Chickpea Salad Link: https://jatin17solanki.github.io/protein-plate/r/chickpea-salad/ Video: https://www.instagram.com/p/DdTy28sBGYj/ Protein: video only (no written recipe) Main protein: Pulses Meal: Lunch Dish: Salad / bowl Details missing: Written recipe (no caption; the video is the recipe) ## Chickpea Yogurt Cheese Toast Link: https://jatin17solanki.github.io/protein-plate/r/chickpea-yogurt-toast/ Video: https://www.instagram.com/reel/DPTh9NBE3hz/ (by fit.khurana) Protein: 20 g protein, 390 kcal per portion Main protein: Pulses Meal: Breakfast, Snack Dish: Sandwich / toast Also: quick Serves: 1 Ingredients: - whole-wheat bread: 2 slices - Greek yogurt: 2 tbsp - chickpeas (chole): 80 g - salt - chilli flakes: 1 tsp - black pepper: ¼ tsp - chilli sauce: 1 tbsp - carrot: 2 tbsp - capsicum (bell pepper): 2 tbsp - tomato: 2 tbsp - onion: 2 tbsp - coriander leaves: 1 handful - green chilli: ½ - cheese: 1 slice - lettuce Steps: 1. Mash the sauce, yogurt, coriander, chickpeas, and spices until well combined. 2. Assemble your sandwich with lettuce, cheese and the prepared mix. 3. Toast on both sides until crispy (I have used chilli oil on the pan which is optional ) 4. Cut into half and enjoy. ## Chikkar Chole Link: https://jatin17solanki.github.io/protein-plate/r/chikkar-chole/ Video: https://www.instagram.com/p/DcyEpdRzHtu/ (by aathirasethumadhavan) Protein: 21 g protein, 496 kcal per portion Main protein: Pulses Meal: Lunch, Dinner Dish: Curry Serves: 3 Ingredients: - dried chickpeas (kabuli chana): 250 g - potato (medium): 1 - bay leaf: 1 - salt: 1 tsp - water - high-protein Greek yogurt: 80 g - mustard oil: 1.5 tbsp - onions, finely chopped: 2 - ginger, finely chopped: 1 - green chillies, chopped: 2 - turmeric: ½ tsp - red chilli powder: 1 tsp - coriander powder: 2 tsp - chana masala: 1 tbsp - brown sugar: 1 tsp - salt (gravy): ½ tsp - ghee (tadka): 1 tbsp - green chillies, slit (tadka): 2 - ginger juliennes (tadka) - kasuri methi (tadka): 1 tsp - hing (tadka): 1 pinch - fresh coriander (garnish) Steps: 1. Soak 250g dried chickpeas (kabuli chana) overnight (8 hours). Drain and rinse well. 2. To a pressure cooker add: the soaked chickpeas, 1 medium potato (150g), cut in half, 1 bay leaf, 1 tsp salt, enough water to cover. 3. Pressure cook for 4-5 whistles on high heat, then bring the flame to low and cook for another 5 minutes. If you have an electric pressure cooker, 20 minutes will do (even if you’re using canned chickpeas). 4. Now to a blender add: the cooked potato, 1 tbsp cooked chickpeas, 80g high-protein Greek yogurt, a splash of the cooker water. 5. Blend until smooth and set it aside. 6. To a pan on medium heat add: 1½ tbsp mustard oil, 2 finely chopped onions (200g), 1 inch finely chopped ginger (15g), 2 chopped green chillies. 7. Cook until the onions turn golden brown (took me like 3 minutes). 8. Now add: ½ tsp turmeric, 1 tsp red chilli powder, 2 tsp coriander powder, 1 tbsp chana masala. Mix well. 9. Pour in the yogurt and potato mixture and cook for 3 minutes. 10. Now add the cooked chickpeas along with some of the cooking liquid. 11. Add: 1 tsp brown sugar, ½ tsp salt. 12. Mix well and let it simmer for a few minutes until the gravy becomes thick and slightly mushy. (It took me about 15 minutes.) 13. For the tadka, heat: 1 tbsp ghee. Add 2 slit green chillies, ginger juliennes (8g), 1 tsp kasuri methi, pinch of hing. 14. Let it sizzle, then pour the tadka over the chole. 15. Garnish with fresh coriander and your Chikkar Chole is ready! ## Chilli Paneer Guacamole Toast Link: https://jatin17solanki.github.io/protein-plate/r/chilli-paneer-guac-toast/ Video: https://www.instagram.com/reel/DNQO3ebMHnp/ (by fit.khurana) Protein: 32 g protein, 580 kcal per portion Main protein: Paneer Meal: Breakfast Dish: Sandwich / toast Also: quick Serves: 1 Ingredients: - avocado: ¾ - low-fat paneer: 100 g - Schezwan chutney: 1 tbsp - tomato: ½ - onion: 1 - coriander leaves: 1 handful - salt: 1 pinch - black pepper: ¼ tsp - lemon / lime: ½ - chaat masala: ½ tsp - sourdough bread: 2 slices - pumpkin seeds: 1 tsp (optional) Steps: 1. Sauté crumbled paneer/tofu in 1 tsp olive oil until golden brown and crispy. 2. Mash the avo, chopped onion, tomato, coriander, salt, pepper, chaat masala and lemon juice and the sautéed cripsy chilli paneer/tofu. 3. Layer your guac on 2 slices of toasted sourdough and enjoy. ## Chilli Tofu Link: https://jatin17solanki.github.io/protein-plate/r/chilli-tofu/ Video: https://www.instagram.com/reel/CtVtAhwKRPH/ (by fit.khurana) Protein: macros not given Main protein: Tofu Meal: Lunch, Dinner Also: global Ingredients: - garlic: 1 - green chilli: 1 tbsp - soy sauce: 1 tbsp - honey: 1 tsp - Schezwan chutney: 1 tbsp - oregano - salt - black pepper - red chilli powder - chilli flakes - firm tofu: 100 g - corn flour (cornstarch): ½ tbsp - firm tofu - spring onion (optional) Steps: 1. You can have this Chilli tofu with herb rice or wheat noddles and make your meal super balanced and healthy. ## Chipotle Paneer Dip Sandwich Link: https://jatin17solanki.github.io/protein-plate/r/chipotle-paneer-dip-sandwich/ Video: https://www.instagram.com/p/C8bV56bo7yT/ Protein: macros not given Main protein: Paneer Meal: Lunch, Snack Dish: Sandwich / toast Also: global Ingredients: - fresh low-fat paneer (dip): 150 g - cashews, soaked (dip): 8 - dry red chillies, soaked (dip): 2 - cheese cube (dip): 1 (optional) - salt (dip): ⅔ tsp - oregano (dip): 1 tsp - Kashmiri red chilli powder (dip): ⅔ tsp - extra virgin olive oil (dip): 1.5 tsp - ice cubes (dip): 2 - water (dip): ⅓ cup - bread slices: slice - onions - capsicum - tomato - chaat masala - ghee or olive oil (to toast) - tomato ketchup (to serve) Steps: 1. For the chipotle dip - 150g fresh low fat paneer, 8-10 soaked cashews (soak in hot water for at least 1 hour), 2-3 spicy dry red chilies (soak in hot water for at least 1 hour), 1 cheese cube (optional), 2/3 tsp salt, 1 tsp oregano, 2/3 tsp kashmiri red chili powder, 1.5 tsp extra virgin olive oil, 2-3 ice cubes, 1/3 cup water (add as per requirement to adjust the consistency). 2. Blend everything well until you get a smooth creamy texture as shown in the video! 3. The dip is now ready, you can store this in an air tight container & refrigerate for upto 3 days. 4. For the sandwich - bread slices. Apply a generous layer of the chipotle dip on both breads, top with veggies of choice (I have used onions, capsicum & tomato). 5. Sprinkle a little chaat masala on the veggies, toast the sandwich in some ghee/olive oil until crispy & golden brown on both sides. 6. Serve this with some more dip or tomato ketchup! ## Chipotle Paneer Sandwich Link: https://jatin17solanki.github.io/protein-plate/r/chipotle-paneer-sandwich/ Video: https://www.instagram.com/p/DKZzE7Bxzze/ Protein: macros not given Main protein: Paneer Meal: Lunch Dish: Sandwich / toast Also: global Ingredients: - avocado (guac): 1 - lime (guac): ½ - salt (guac) - coriander (guac) - onion (guac): ¼ - green chilli (guac): 1 - yogurt (marinade): 1.5 tbsp - chipotle peppers (marinade): 2 - salt (marinade) - paprika (marinade) - black pepper (marinade) - ginger-garlic paste (marinade): 1 tsp - toasted bread - paneer - sundried tomatoes - tortilla chips Steps: 1. No written method — watch the video for the steps. ## Chipotle Sauce Link: https://jatin17solanki.github.io/protein-plate/r/chipotle-sauce/ Video: https://www.instagram.com/p/DIk-CWWtQI1/ Protein: macros not given Main protein: Paneer Dish: Sauce / dip Also: global Ingredients: - red bell pepper, charred: 1 - Kashmiri red chillies, soaked: 2 - cashew nuts, soaked: 10 - paneer: 100 g - garlic: 4 cloves - hung curd: 100 g - black pepper powder: ¼ tsp - oregano: ¼ tsp - salt - oregano (garnish) - chilli flakes (garnish) Steps: 1. Take 1 red bell pepper, char it directly on the flame as shown in the video. Once done, remove from flame and remove the burnt part using a knife. Then cut into pieces. 2. Blend this along with- 2 soaked Kashmiri red chillies, 10-12 soaked cashew nuts, 100gms paneer, 4 garlic cloves, 100gms hung curd (strain all the water from normal curd), 1/4 tsp black pepper powder, 1/4 tsp oregano, salt. 3. Garnish with oregano and chilli flakes and it’s ready! 4. Pro tip- keep this in the fridge for 30 minutes before if you want a more thicker consistency! ## Chocolate and Blueberry Oat Pancakes Link: https://jatin17solanki.github.io/protein-plate/r/chocolate-blueberry-oat-pancakes/ Video: https://www.instagram.com/reel/DaxtFEYT5Va/ (by induchoodan_mb) Protein: 22 g protein, 667 kcal per portion Main protein: Others Meal: Breakfast Dish: Chilla / pancake Serves: 1 Ingredients: - oats: 60 g - banana: 1 - dates: 2 - honey: 1 tbsp - Greek yogurt: 80 g - water: 1 cup - blueberries - dark chocolate: 8 g - peanut butter Steps: 1. To a blender add 60g oats, 1 banana (120g), 2 dates, 1 tbsp honey, 80g Greek yogurt (High protein), 1 cup water (150ml) 2. Pour the mixture in a pan on medium heat, Add jammy blue berries to one pancake and 8g dark chocolate to the other, after 2 min bring the flame to low and cover, 10 min later flip the pan cakes and let it cook for another 2 min, Put a tsp of peanut butter on each pancake and it’s ready to serve. ## Chocolate Banana Chia Bowl Link: https://jatin17solanki.github.io/protein-plate/r/chocolate-banana-chia-bowl/ Video: https://www.instagram.com/reel/Dawbd5JTUYt/ (by adamhoad_coaching) Protein: 30 g protein, 495 kcal per portion Main protein: Others Meal: Breakfast, Snack Serves: 1 Ingredients: - chia seeds: 30 g - skimmed milk: 200 ml - banana: 70 g - cinnamon: 1 tsp - honey: 1 tbsp - salt: 1 pinch - banana: 10 g - dark chocolate: 10 g - high-protein yogurt: 150 g - vanilla extract: 1 tsp Steps: 1. To a bowl add 30g chia seeds, 150g high protein yogurt, 200ml skimmed milk, 70g mashed banana, 1 tsp cinnamon powder, 1 tsp Vanilla, 1 tbsp honey (15g), A pinch of salt, Mix it well, Put it in the refrigerator and let it set for atleast 3 hours. 2. Once it’s out, for the toppings, add 10g banana slices, 10g 70% dark chocolate, And it’s ready to serve. ## Chocolate Banana Paneer Pudding Link: https://jatin17solanki.github.io/protein-plate/r/chocolate-banana-paneer-pudding/ Video: https://www.instagram.com/reel/DZTynAiTLrx/ (by busezeynep) Protein: 43 g protein, 650 kcal per portion Main protein: Paneer Meal: Snack Dish: Dessert Serves: 1 Ingredients: - banana: 1 - milk: 180 ml - cocoa powder: 2 tbsp - low-fat paneer: 150 g - dates: 80 g - dark chocolate Steps: 1. To a blender add 1 ripe banana (100g), 180ml milk (i used skimmed milk), 2 tbsp cacao powder (20g), 150g low fat paneer, 80g seedless dates (4 big dates), Blend till it forms a smooth runny paste. 2. Honestly the heating on the pan made no sense to me, just refrigerate for like 4 hours and it’s ready. 3. To serve grate some dark chocolate on top, it’s all done. ## Chocolate Banana Whey Pancakes with Yogurt Filling Link: https://jatin17solanki.github.io/protein-plate/r/chocolate-banana-whey-pancakes/ Video: https://www.instagram.com/reel/C_NnIDBy2w8/ (by fit.khurana) Protein: 40 g protein, 440 kcal per portion Main protein: Whey Meal: Breakfast Dish: Chilla / pancake Serves: 1 Ingredients: - banana: 1 - oats: 35 g - whey protein: 1 - baking soda: ½ tsp - cinnamon: ½ tsp - cocoa powder: 1 tbsp - skimmed milk: 70 ml - Greek yogurt: 80 g - cinnamon: ½ tsp - peanut butter: 1 tsp - vanilla extract: 2 - zero-calorie sweetener: 1 tsp - vinegar: ½ tsp Steps: 1. Prepare the filling by mixing greek yogurt, cinnamon, PB, vanilla essence, monkfruit extract/ honey and set in the freezer to thicken for 15 mins. 2. For the pancakes, blend oats and protein powder into a fine powder. 3. Then add all thr reamining ingredients to the oats and protein powder mixture. Blend again until its well combined. The consistency should be a little thicker than a dosa batter. 4. On a non-stick pan, brush a little ghee and start making your small pancakes. Cook them ok low flame until little holes start appearing on the surface. 5. Flip and cook again for 2 mins and its ready!! 6. Layer the pancakes with the filling we made and dig in. ## Chocolate Date Mousse Link: https://jatin17solanki.github.io/protein-plate/r/chocolate-date-mousse/ Video: https://www.instagram.com/p/DYa9Jl7zXPn/ (by adamhoad_coaching) Protein: 30 g protein, 416 kcal per portion Main protein: Whey Meal: Snack Dish: Dessert Serves: 3 Ingredients: - dates: 150 g - cocoa powder: 30 g - low-fat yogurt (curd): 400 g - protein powder (whey): 30 g - skimmed milk: 150 ml - salt: 1 pinch - vanilla extract - chia seeds: 60 g - chocolate chips: 10 g Steps: 1. Blend it, add 60g chia seeds. ## Chocolate Greek Yogurt Bowl with Strawberries and Muesli Link: https://jatin17solanki.github.io/protein-plate/r/chocolate-yogurt-muesli-bowl/ Video: https://www.instagram.com/reel/DEr5WckTecI/ (by fit.khurana) Protein: 45 g protein, 490 kcal per portion Main protein: Whey Meal: Breakfast Dish: Salad / bowl, Dessert Also: quick Serves: 1 Ingredients: - Greek yogurt: 200 g - whey protein: 1 - cocoa powder: 2 tsp - peanut butter: 1.5 tsp - cinnamon: 1 tsp - strawberries: 4 - muesli: 20 g - almonds: 1 - coconut (fresh): 1 tsp (optional) Steps: 1. Top it off with strawberries, protein muesli, chopped almonds and desiccated coconut! ## Chocolate Muesli Hung Skyr Dessert Cup Link: https://jatin17solanki.github.io/protein-plate/r/chocolate-muesli-hung-skyr-cup/ Video: https://www.instagram.com/reel/DbXYzpisd0k/ (by fit.khurana) Protein: 30 g protein, 430 kcal per portion Main protein: Others Meal: Breakfast, Snack Dish: Dessert Serves: 1 Ingredients: - muesli: 35 g - Greek yogurt: 150 g - cocoa powder: 1 tbsp - peanut butter: ½ tbsp - dark chocolate: 1 tbsp - blueberries: 8 - lemon / lime (optional) Steps: 1. In a bowl, mix the Skyr, cocoa powder, and peanut butter until smooth. 2. Line a sieve with a clean muslin cloth and transfer the mixture into it. Wrap it tightly and refrigerate for at least 3-4 hours or overnight. 3. To make the blueberry compote, add the blueberries to a pan with a splash of water. Cook for 5-6 minutes until they become soft and jammy. Optionally add a little lemon zest for freshness. Let it cool. 4. Unwrap the chilled Skyr and place it on a serving plate. 5. Pour the melted 85% dark chocolate over the top. 6. Sprinkle the high-protein muesli around the Skyr. 7. Finish with the blueberry compote and serve immediately. ## Chocolate Peanut Butter Rice Cakes Link: https://jatin17solanki.github.io/protein-plate/r/chocolate-pb-rice-cakes/ Video: https://www.instagram.com/reel/DYmZ2WLTjvU/ (by justinanderson_fit) Protein: 62 g protein, 525 kcal per portion Main protein: Whey Meal: Snack Dish: Dessert Also: quick Serves: 1 Ingredients: - peanut butter powder: 2 tbsp - water: 3 tbsp - peanut butter: ½ tbsp - whey protein: 1 - honey: 1 tbsp - rice crackers: 2 - dark chocolate: 10 g - salt - high-protein yogurt: 20 g Steps: 1. First in a bowl, Add 2 tbsp of peanut butter powder (32g), 3-4 tbsp of water, 1/2 tbsp of peanut butter (8g) 2. To another bowl, Add 1 heaped tbsp of high Protien yogurt (20g), 1 scoop whey (30g), 1 tbsp honey (20g) 3. Then take 2 rice crackers and a layer of the peanut butter mixture on each and then the yogurt mixture followed by 1 tbsp (10g) of melted chocolate chips on each and sprinkle some salt. 4. Put them in the fridge for 10 min for the chocolate to harden (i was so greedy I did only 2min) and then it’s all done. ## Chocolate Peanut Butter Yogurt with Dark Chocolate Shell Link: https://jatin17solanki.github.io/protein-plate/r/chocolate-pb-yogurt-shell/ Video: https://www.instagram.com/reel/C6EC9NUJ593/ (by fit.khurana) Protein: 18 g protein, 200 kcal per portion Main protein: Whey Meal: Snack Dish: Dessert Serves: 2 Ingredients: - Greek yogurt: 120 g - peanut butter: 10 g - whey protein: ¾ - zero-calorie sweetener: 1 tsp - dark chocolate: 2 Steps: 1. Mix yogurt with protein powder and peanut butter. Set in the fridge for 10 mins. 2. Melt 2 squares of chocolate in the microwave (or in a bowl placed on a tawa on medium flame) for 2 mins and add 2 drops of oil to that while melting for a flowy consistency. Add a pinch of salt to the melted chocolate. 3. Now pour the chocolate over the yogurt and let it sit in the freezer for 20 minutes and dig in! ## Chocolate Whey Greek Yogurt Mousse Link: https://jatin17solanki.github.io/protein-plate/r/chocolate-whey-yogurt-mousse/ Video: https://www.instagram.com/reel/DLhdzc7zmUk/ (by fit.khurana) Protein: 35 g protein, 246 kcal per portion Main protein: Whey Meal: Snack Dish: Dessert Also: quick Serves: 1 Ingredients: - Greek yogurt: 100 g - whey protein: 1 - peanut butter: 1 tsp - cocoa powder: 2 tsp - blueberries - dark chocolate: 1 Steps: 1. Mix everything well until smooth, set in the freezer for 10 mins and its ready! ## Coffee Chia Yogurt Bowl with Caramelised Honey Butter Dates Link: https://jatin17solanki.github.io/protein-plate/r/coffee-chia-yogurt-honey-dates/ Video: https://www.instagram.com/reel/DZy512VTaz6/ (by itskatiebien) Protein: 29 g protein, 405 kcal per portion Main protein: Others Meal: Breakfast Dish: Salad / bowl Serves: 1 Ingredients: - chia seeds: 2 tbsp - instant coffee: 1 tsp - Greek yogurt: 2 tbsp - honey: 1 tbsp - butter: 1 tsp - dates: 2 - Greek yogurt: 4 tbsp - dark chocolate: 10 g Steps: 1. The night before (or 2 hours in advance), make the coffee chia pudding - Ingredients: To a container add 2 tbsp chia seeds (20g), 1 tsp black coffee (i used a cappuccino sachet), 2 heaped tbsp High Protein Greek yogurt (90g), Mix everything well, Cover and refrigerate. 2. The next morning or when the chia pudding is ready: To a pan on medium heat add 1 tbsp honey (10g), 1 tsp butter, 2 pitted dates, Fry for 2 min and flip, it takes about 5 min to caramelise. 3. For the bowl: 4 heaped tbsp High Protein Greek yogurt (180g), 1 tbsp of the coffee chia pudding, Add the caramelised dates, 10g dark chocolate, All done. ## Cold Cocoa Protein Drink Link: https://jatin17solanki.github.io/protein-plate/r/cold-cocoa-protein-drink/ Video: https://www.instagram.com/reel/DXWgL0kjDP_/ (by fit.khurana) Protein: 30 g protein, 310 kcal per portion Main protein: Whey Meal: Breakfast Also: quick Serves: 1 Ingredients: - yeast protein powder: 1 - pumpkin seeds: 1 tbsp - chia seeds: 1 tbsp - almonds: 5 - oats: 1 tbsp - water: 250 ml Steps: 1. You can add a zero calorie sweetner and some additional cocoa powder if you wish! 2. Soak the chia seeds, pumpkin seeds and almonds in a little water for 15–20 minutes. 3. Add the soaked chia seeds, pumpkin seeds, almonds, sweetner, cocoa powder, oats, a scoop of protein powder and 250 ml water to a blender. 4. Blend until completely smooth and creamy. 5. Add more cold water if needed for a thinner consistency. 6. Pour over ice and serve chilled. ## Corn Sprouts Fritters with Yogurt Dip Link: https://jatin17solanki.github.io/protein-plate/r/corn-sprouts-fritters-dip/ Video: https://www.instagram.com/reel/DLry3XCTQiD/ (by fit.khurana) Protein: 20 g protein, 444 kcal per portion Main protein: Pulses Meal: Snack Dish: Chilla / pancake Serves: 1 Ingredients: - sweet corn: ½ cup - moong sprouts: ½ cup - spinach: ½ cup - onion: 2 tbsp - gram flour (besan): 1.5 tbsp - semolina (sooji): 1 tbsp - rice flour: 1.5 tbsp - green chilli: 1 - red chilli powder - turmeric - dry mango powder (amchur) - salt - black pepper - water - Greek yogurt: 120 g - green chutney: 1 tbsp Steps: 1. Take half the corn and sprouts mixture and grind. 2. Now add this to the remaining corn and sprouts along all the above mentioned ingredients. 3. Add 1/4th cup water little by little to prepare the pakoda base. 4. Make thin pancakes out of the mixture and let it cook on medium-high flame on both sides on a non stick pan until crispy on both sides. 5. You can spray a little oil on both sides of the fritters to make it crispier. 6. Mix the chutney and greek yogurt to prepare a dip and enjoy with your fritters! ## Creamy Lemon Coriander Mushrooms Link: https://jatin17solanki.github.io/protein-plate/r/lemon-coriander-mushrooms-paneer-sauce/ Video: https://www.instagram.com/reel/Da1jbWeT-kG/ (by vaishali_living) Protein: 40 g protein, 480 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Curry Also: global Serves: 1 Ingredients: - butter: 1 tbsp - bay leaf: 1 - garlic: 4 cloves - onion: 2 - mushroom: 200 g - salt: 1 tsp - low-fat paneer: 125 g - salt: ½ tsp - black pepper: 1 tsp - oregano: 1 tsp - chilli flakes: 1 tsp - water: 150 ml - coriander leaves - chaat masala: ½ tsp - lemon / lime: ½ Steps: 1. To a pan on medium heat add 1 tbsp butter, 1 bay leaf, 4 cloves chopped garlic, 2 chopped onions, Saute till the onions turn golden brown, 200g button mushrooms (stems and caps separated), 1 tsp salt, Cook for 5 min, until all the water evaporates. 2. Meanwhile to a blender add 125g low fat paneer, 1/2 tsp salt, 1 tsp pepper, 1 tsp Oregano, 1 tsp Chillie flakes, 150ml Water, Blend it till smooth. 3. Now Pour the paneer sauce over the mushrooms and cook for a 10 minutes until everything comes together, Add chopped coriander, 1/2 tsp of chaat masala, Mix well, Turn off the flame and finish with the juice of ½ lime (10ml) ## Creamy Mushroom Corn Paneer Sandwich Link: https://jatin17solanki.github.io/protein-plate/r/creamy-mushroom-corn-sandwich/ Video: https://www.instagram.com/reel/DREQwmDjMUM/ (by fit.khurana) Protein: 25 g protein, 378 kcal per portion Main protein: Paneer Meal: Lunch Dish: Sandwich / toast Also: quick Serves: 1 Ingredients: - low-fat paneer: 80 g - Greek yogurt: 1 tbsp - water: 2 tbsp - honey: 1 tsp - chilli oil: 1 tsp - salt - black pepper - oregano - mushroom: 5 - sweet corn: 3 tbsp - basil: 1 handful - whole-wheat bread: 2 slices - lettuce: 1 Steps: 1. Sauté mushrooms: Add chopped mushrooms to a hot pan with zero oil. Let them release their own water and cook till the moisture evaporates and they turn lightly golden. Takes 4-5 mins. 2. Blend paneer + yogurt + water + honey + chilli oil + salt + pepper + herbs. This is your base. 3. Add the sautéed mushrooms, boiled corn, and basil. Mix it all together. 4. Layer bread → lettuce → creamy mixture. 5. Toast both sides till golden and crisp. 6. Slice and enjoy the creamiest zero-cheese melt of your life. ## Creamy Paneer Cauliflower Pumpkin Pasta Link: https://jatin17solanki.github.io/protein-plate/r/paneer-cauliflower-pumpkin-pasta/ Video: https://www.instagram.com/reel/DLcVUY1o224/ (by fit.khurana) Protein: 25 g protein, 400 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Pasta / noodles Also: global Serves: 1 Ingredients: - low-fat paneer: 90 g - cauliflower: 100 g - pumpkin: 80 g - cashews: 3 - whole-wheat pasta: ¾ cup - mushroom (optional) - garlic: 3 cloves - olive oil: 1 tsp - salt - black pepper - chilli flakes - oregano Steps: 1. Boil some whole wheat pasta until slightly undercooked. Please save the pasta water after you drain it. 2. Boil cashews, pumpkin, cauliflower until soft. 3. Then blend everything with homemade low fat paneer until smooth and creamy. You can add the water in which you boiled the veggies while blending everything. 4. Add a little olive oil and saute some garlic, mushrooms and bell peppers in a sauce pan. (Veggies are optional) 5. Now add the sauce we blended along with some pasta water that we kept aside. Add the seasonings and let it cook for 2 minutes. 6. Add in your boiled pasta and let it cook for another 2-3 minutes until desired consistency is achieved. You can adjust the consistency with pasta water. ## Creamy Paneer Sandwich Link: https://jatin17solanki.github.io/protein-plate/r/creamy-paneer-sandwich/ Video: https://www.instagram.com/p/Dd71wH4zVYr/ (by foodiesroof) Protein: 16 g protein, 260 kcal per portion Main protein: Paneer Meal: Breakfast Dish: Sandwich / toast Also: quick Serves: 2 Ingredients: - low-fat paneer: 100 g - garlic: 2 cloves - Greek yogurt: 3 tbsp - chilli flakes: 1 tsp - dried red chillies: 2 - lemon juice: 10 ml - salt: 1 tsp - onion, chopped: 1 tbsp - carrot, grated: 1 tbsp - cucumber, grated: 1 tbsp - coriander leaves, chopped: 1 tbsp - multigrain bread: 2 slices - butter: 1 tsp Steps: 1. To a blender add 100g low-fat paneer, 2 cloves garlic, 3 tbsp Greek yogurt, 1 tsp chilli flakes, 2 dried red chillies, 10ml lemon juice (juice of half a lime), 1 tsp salt. 2. Blend until smooth and creamy, then set it aside. 3. Now to a bowl add: 1 tbsp chopped onions, 1 tbsp grated carrots, 1 tbsp grated cucumber, 1 tbsp chopped coriander leaves. 4. Pour in the paneer sauce and mix everything together. Your creamy paneer filling is ready! 5. Now take 2 slices of multigrain bread. 6. Spread half the filling onto the bread and close the sandwich. 7. Toast it with 1 tsp butter until golden and crispy on both sides. ## Creamy Pumpkin Coconut Tofu Soup Link: https://jatin17solanki.github.io/protein-plate/r/pumpkin-coconut-tofu-soup/ Video: https://www.instagram.com/reel/DFXhB3qorsD/ (by fit.khurana) Protein: macros not given Main protein: Tofu Meal: Lunch, Dinner Also: global Ingredients: - pumpkin: 200 g - capsicum (bell pepper): ½ - capsicum (bell pepper): ½ - onion: 1 - garlic: 4 cloves - salt - black pepper: ¼ tsp - chilli oil: 1 tsp - butter: 1 tsp - olive oil: 2 tsp - coconut milk: 180 ml - firm tofu: 90 g - basil: 6 - sugar: 1 tbsp Steps: 1. Roast bell peppers, garlic cloves, onion, and pumpkin by coating them with olive oil and salt. Roast in an oven at 190 degrees for 25-30 mins or in airfryer at 190 degrees for 15-20 mins. The pumpkin should be golden brown and tender and the bell pepper skin should be slightly charred. 2. Let this cool down and blend the veggies with tofu and 200-300 ml water until smooth. 3. In a pan, add butter, pepper and chilli oil. Sauté for a minute and add the mixture. 4. Let it come to a boil and then add coconut milk and sweetner along with basil leaves. 5. Add more water if needed to achieve desired consistency. Cover and let it cook for 10-12 mins. 6. Garnish with chilli oil, melted butter and pumpkin seeds. ## Creamy Spinach Paneer Pasta Link: https://jatin17solanki.github.io/protein-plate/r/creamy-spinach-paneer-pasta/ Video: https://www.instagram.com/reel/C1wvlFlJn-f/ (by fit.khurana) Protein: macros not given Main protein: Paneer Meal: Lunch, Dinner Dish: Pasta / noodles Ingredients: - butter: 1 tbsp - garlic: 5 - black pepper: ¼ tsp - oregano: 1 tsp - chilli flakes: 2 tbsp - salt: to taste - onion: 3 tbsp - low-fat paneer: 80 g - whole-wheat pasta: 1 cup - spinach: ½ cup - milk: 1 cup - cheese: 1 slice (optional) - whole-wheat flour (atta): 1 tbsp Steps: 1. Blend together paneer, boiled spinach and milk to prepare a creamy thin sauce. 2. Add butter and garlic to a pan. Sauté the garlic and add the onion. Then add pepper and all your favourite veggies. Cover and let the veggies cook. Add salt, oregano, chilli flakes and the sauce we prepared. Add milk if required to adjust the consistency. Then goes in a spoon of wheat flour. Mix well and add some cheese. Add the boiled pasta, give it a mix and serve hot. ## Creamy Thai Tempeh Curry Link: https://jatin17solanki.github.io/protein-plate/r/creamy-thai-tempeh-curry/ Video: https://www.instagram.com/reel/C_kM3eIJGsU/ (by fit.khurana) Protein: 22 g protein, 358 kcal per portion Main protein: Tempeh Meal: Lunch, Dinner Dish: Curry Also: global Serves: 1 Ingredients: - Thai red curry paste: 1 tbsp - coconut milk: 150 ml - carrot - zucchini - capsicum (bell pepper): 1 cup - tempeh - zero-calorie sweetener: 1 tsp - olive oil: 1 tsp - kaffir lime leaves (optional) Steps: 1. Grill the tempeh thins for 3 mins or heat them on a pan. Cut them into small cubes and keep aside. 2. ⁠In a pan, add olive oil and 50ml coconut milk. Cook for 2 mins on low flame until it starts reducing a bit. 3. ⁠Add 1 tbsp thai curry paste and mix well until its well combined. 4. ⁠Add 100ml coconut milk and 100ml of water. Also add sugar/zero calorie sweetner. 5. ⁠Let it cook for 2-3 minutes and then add in your veggies and tempeh. Also add kafir lime leaves. 6. ⁠Cover and let it simmer on low flame for 20-25 mins. You can add a little more water if needed. ## Creamy White Paneer Garlic Pasta Link: https://jatin17solanki.github.io/protein-plate/r/creamy-white-paneer-pasta/ Video: https://www.instagram.com/reel/DYGZYCOz8yJ/ (by ral.livezy) Protein: macros not given Main protein: Paneer Meal: Lunch, Dinner Dish: Pasta / noodles Also: global Ingredients: - whole-wheat pasta: 75 g - onion: 1 - tomato: 1 - water: 300 ml - salt: ½ tsp - low-fat paneer: 200 g - garlic: 4 cloves - red chilli: 1 - salt: ¼ tsp - milk: 200 ml - oregano Steps: 1. 75g raw pasta, 1 small onion, 1 small tomato, 300ml water, 1/2 tsp salt, Cover and Boil for 20 min on medium flame, keep the lid slightly open. 2. Meanwhile make your sauce: 200g low fat paneer, 4 cloves of garlic (8 is super garlicky!!), 1 red chilli (3 is recommending in the original recipe), 1/4 tsp salt, 200ml milk, Blend it. 3. Once the pasta absorbs majority of the water, add the sauce to the pasta and cook it on low flame for about 5 to 10 min. 4. Finally sprinkle some oregano. ## Crispy Soya Chilli Link: https://jatin17solanki.github.io/protein-plate/r/crispy-soya-chilli-air-fryer/ Video: https://www.instagram.com/reel/DeeSJIQzVqW/ (by humbiharsehain) Protein: 18 g protein, 331 kcal per portion Main protein: Soya Meal: Snack Also: global, air fryer Serves: 2 Ingredients: - soya chunks: 60 g - water - salt: 1 tsp - black pepper: 1 tsp - red chilli powder: 1 tsp - ginger-garlic paste: 1 tsp - corn flour (cornstarch): 2 tbsp - Schezwan chutney: 1 tbsp - soy sauce: 2 tbsp - chilli sauce: ¼ cup - tomato ketchup: ½ cup - vinegar: 1 tsp - salt: ½ tsp - corn flour (cornstarch): ½ tsp - water: 50 ml - cooking oil: 1 tbsp - garlic: 8 - ginger: 10 g - onion: 1 - green chilli: 1 - onion: ½ - capsicum (bell pepper): ½ - coriander leaves: ½ handful Steps: 1. Boil 60g raw soya chunks in hot water with 1 tsp salt until softened. Squeeze out all the excess water. 2. Transfer the soya chunks to a bowl and add: 1 tsp black pepper powder, 1 tsp red chilli powder, 1 tsp ginger garlic paste, Mix everything really well. Now add 2 tbsp cornstarch and toss until the soya chunks are evenly coated. 3. Pop them into an air fryer at 200°C for 10 minutes, flipping halfway through. 4. Once they’re lightly golden and crispy, take them out and set aside. 5. Now let’s make the sauce! 6. In a bowl, add: 1 tbsp Schezwan sauce, 2 tbsp soy sauce, ¼ cup green chilli sauce, ½ cup tomato ketchup, 1 tsp vinegar, ½ tsp salt, ½ tsp cornstarch, 50ml water, Mix everything really well until combined. 7. Now heat 1 tbsp oil in a pan on medium heat. Add 8 finely chopped garlic cloves and 10g ginger. Sauté until fragrant. Then add 1 finely chopped onion and sauté until lightly golden. 8. Now toss in: 1 chopped green chilli, ½ diced onion, ½ diced bell pepper. 9. Turn up the heat and sauté until the veggies lose their raw bite but still have a nice crunch. 10. Now add the crispy soya chunks and pour in the prepared sauce. 11. Toss everything together and cook on high heat for 2 minutes until the sauce coats the soya chunks beautifully. 12. Finish with ½ handful of fresh coriander, give it one final toss, and it’s ready to serve! ## Crispy Tofu in Asian Sauce Link: https://jatin17solanki.github.io/protein-plate/r/crispy-tofu-asian-sauce/ Video: https://www.instagram.com/reel/DB6JINGKTrs/ (by fit.khurana) Protein: macros not given Main protein: Tofu Meal: Lunch, Dinner Also: global, air fryer optional Ingredients: - firm tofu: 120 g - corn flour (cornstarch): ½ tbsp - olive oil: 1 tsp - chilli sauce: 1 tbsp - soy sauce: 2 tbsp - vinegar: 1 tsp - sugar: 1 tsp - sesame seeds: 1 tsp - tomato ketchup: 1 tbsp - garlic: 1 tbsp - cashews: 3 - broccoli - capsicum (bell pepper) Steps: 1. Mix it up and airfry at 180 degrees for 8-10 mins until crispy (You can bake it or pan fry with very little oil too) 2. Add all of this to a container and shake it well. 3. Add 1 tsp olive oil, 1 tbsp minced garlic and 3-4 cashews in a pan. Saute the garlic and cashews until brown. 4. Add veggies of choice - boiled brocolli, babycorn, bell peppers, etc. 5. Saute for 4-5 mins and add the Asian sauce along with 100ml of water and 1/2 tbsp corn flour. Mix it and add tofu. 6. Cook on low flame until the sauce starts to thicken. Add salt and fresh basil and its ready. 7. Serve it with sticky rice or noodles. ## Cucumber Sushi Boats Link: https://jatin17solanki.github.io/protein-plate/r/cucumber-sushi-boats/ Video: https://www.instagram.com/reel/Db5oiioMm3r/ (by fit.khurana) Protein: 25 g protein, 440 kcal per portion Main protein: Pulses Meal: Lunch, Snack Also: global Serves: 1 Ingredients: - cucumbers: 2 - cooked rice: 80 g - boiled chickpeas: 80 g - avocado: 30 g - skyr: 120 g - chilli oil: 1 tsp - jalapeño, finely chopped: 1 - salt: to taste - sesame seeds: 1 pinch - Sriracha sauce - soy sauce (dip) - water (dip) - lemon juice (dip) - honey (dip) Steps: 1. Cut the cucumbers in half lengthwise. Using a small spoon, scoop out the entire inner portion and clean them well to create cucumber boats. 2. Lightly mash the cooked rice until it becomes slightly sticky. Press and spread the rice evenly inside the cucumber boats. 3. In a bowl, add the boiled chickpeas, avocado, Skyr, chilli oil, chopped jalapeño, and salt. Mash everything together until you get a creamy mixture. 4. Spread the chickpea mixture evenly over the rice layer in each cucumber boat. 5. Sprinkle sesame seeds on top and drizzle with Sriracha. 6. Cut each cucumber half into 2–3 pieces to make bite-sized boats. 7. For the dipping sauce, mix soy sauce with a little water, lemon juice, and honey. 8. Serve the cucumber boats with the dipping sauce on the side, dip, and enjoy! ## Dahi Tadka Sandwich Link: https://jatin17solanki.github.io/protein-plate/r/dahi-tadka-sandwich/ Video: https://www.instagram.com/reel/DU26_t_jBOX/ (by fit.khurana) Protein: 40 g protein, 560 kcal per portion Main protein: Paneer Meal: Breakfast Dish: Sandwich / toast Serves: 1 Ingredients: - wholewheat bread: 2 slices - high-protein paneer: 80 g - green chutney: ½ tbsp - Schezwan chutney: ½ tbsp - cucumber slices: 5 slices - tomato slices - cheese slice: 1 slice (optional) - roasted besan: 1.5 tbsp - Greek yogurt or skyr: 100 g - onion, thinly sliced: ½ - dhaniya: 1 handful - green chilli, chopped: 1 - salt - red chilli powder - aamchur - pepper - haldi: 1 pinch - ghee (tadka): 1 tsp - jeera (tadka): 1 tsp - mustard seeds (tadka): 1 tsp - curry leaves (tadka): 7 - water: ½ cup - oil Steps: 1. Mix the Besan, Onion, Greek Yogurt, Dhaniya, Spices, 1/2 cup water and add ths sizzling tadka. 2. Mix well and dunk your bread into the batter. 3. Add some oil on the pan, and pan fry the bread until golden brown on all sides. 4. Once the bread slices are toasted, layer with the chutneys, cheese, paneer and veggies! ## Dark Chocolate Seed Clusters Link: https://jatin17solanki.github.io/protein-plate/r/dark-chocolate-seed-clusters/ Video: https://www.instagram.com/reel/DSHHlVFDMqe/ (by fit.khurana) Protein: macros not given Main protein: Whey Meal: Snack Dish: Dessert Ingredients: - dark chocolate: 80 g - pomegranate: ½ cup - pumpkin seeds: 3 tbsp - sunflower seeds: 2 tbsp - plant protein powder: ½ - cooking oil: 1 tsp - sesame seeds (optional) Steps: 1. Melt the chocolate in a bowl with 1 tsp oil (microwave or double boiler) until smooth and glossy. 2. In a separate bowl, mix the protein powder, pumpkin seeds, sunflower seeds, and pomegranate. 3. Pour the melted chocolate over the mixture and gently fold everything together so everything gets lightly coated. 4. On a plate lined with parchment, drop small spoonfuls of the mixture to form mini clusters. Make around 14 for 70 cals per cluster or 9-10 for 110 cals each. 5. Top with sesame seeds for crunch (optional but fab). Let them set in the freezer for 20–25 minutes until firm. ## Dry Fruit Dahi Kebabs Link: https://jatin17solanki.github.io/protein-plate/r/dry-fruit-dahi-kebabs/ Video: https://www.instagram.com/reel/DP1GNs8jOqJ/ (by fit.khurana) Protein: macros not given Main protein: Paneer Meal: Snack Dish: Kebab / tikki Serves: 6 Ingredients: - Greek yogurt: 1 cup - low-fat paneer: 100 g - coriander leaves: 1 handful - cashews: 2 tbsp - almonds - dried cranberries: 2 tbsp - dried fenugreek leaves (kasuri methi): 2 tsp - oat flour: 1 tbsp - onion: 1 Steps: 1. Spices - Salt, 1/4 tsp pepper, 1/2 tsp red chilli powder, 1/2 tsp garam masala, 1/2 tsp aamchur, 1/2 tsp jeera powder. 2. Crust - 1.5 slices whole wheat bread + 3-4 walnuts - Grind to make fine particles. 3. Mix all the above in a bowl and roll into patties. 4. Coat with the crumb mix we prepared and pan fry wtith very litrle oil until crispy from all sides. ## Eggless Banana Whey Pancakes Link: https://jatin17solanki.github.io/protein-plate/r/eggless-banana-whey-pancakes/ Video: https://www.instagram.com/reel/CnJOPhHo_A7/ (by fit.khurana) Protein: 40 g protein, 580 kcal per portion Main protein: Whey Meal: Breakfast Dish: Chilla / pancake Serves: 1 Ingredients: - oats: 45 g - milk: 150 ml - banana: 1 - whey protein: 1 - cocoa powder: 1 tbsp - salt: 1 pinch - baking soda: 1 tsp - dark chocolate: 2 tbsp - strawberries - peanut butter Steps: 1. No written method — watch the video for the steps. 2. You can also add orange zest to this. It just tastes amazing! ## Eggless Custard Whey French Toast Link: https://jatin17solanki.github.io/protein-plate/r/custard-whey-french-toast/ Video: https://www.instagram.com/reel/C6gcd2HKcf_/ (by fit.khurana) Protein: 40 g protein, 394 kcal per portion Main protein: Whey Meal: Breakfast, Snack Dish: Sandwich / toast Serves: 1 Ingredients: - whole-wheat bread: 2 slices - custard powder: 2 tsp - cinnamon: 1 tsp - whey protein: 1 - milk: 80 ml - zero-calorie sweetener: 1.5 tsp - Greek yogurt: 1.5 tbsp Steps: 1. Mix well all the ingredients mentioned above and coat the 2 slices of bread with this. 2. Now join the 2 slices of bread and soak up every drop of that mixture. 3. Heat a pan, brush some butter onto it. Now place the bread onto the pan and let it cook on slow flame until the bottom is golden brown. Also cover the pan with a lid. 4. Now flip the bread and let it brown on the other side. Also, hold each side of the bread vertically onto the pan, and let all 4 sides cook well. 5. Once its ready, top it off with the yogurt dressing (1.5 tbsp greek yogurt + pinch of cinnamon + 1 tbsp vanilla whey) and 30g of mango chunks (or make a rose like I did) ## Eggless Tofu Shakshuka Link: https://jatin17solanki.github.io/protein-plate/r/eggless-tofu-shakshuka/ Video: https://www.instagram.com/reel/DG0PpN-oylp/ (by fit.khurana) Protein: 37 g protein, 440 kcal per portion Main protein: Tofu Meal: Lunch, Dinner Also: global Serves: 1 Ingredients: - tomato: 4 - onion: 1 - garlic: 3 - olive oil: 1 tsp - black pepper: ½ tsp - capsicum (bell pepper): ½ - tomato ketchup: 1 tbsp - salt: to taste - red chilli powder: ½ tsp - oregano: 1 tsp - skyr: 120 g - firm tofu: 120 g - turmeric: 1 pinch - basil: 1 handful Steps: 1. In a pan, saute garlic and onion in olive oil until brown. 2. Add chopped tomatoes and charred bell pepper and cook for 2 mins. 3. Add the tomato puree, and seasonings mentioned above. 4. Add a little water to this mixture along with ketchup and let it simmer for 5 mins. 5. Blend together tofu and greek yogurt with a pinch of haldi until smooth. 6. Make 3 holes into the gravy and pour this batter into those holes. 7. Garnish with basil and cover and cook for 6-8 mins until the tofu mixture is fluffy and not runny anymore. 8. Optionally, add some chilli oil on top and enjoy with sourdough bread. ## Fudgy Chocolate Protein Oats Link: https://jatin17solanki.github.io/protein-plate/r/fudgy-chocolate-protein-oats/ Video: https://www.instagram.com/reel/DRtYRH0DKlp/ (by fit.khurana) Protein: 38 g protein, 430 kcal per portion Main protein: Whey Meal: Breakfast Serves: 1 Ingredients: - oats: 35 g - chia seeds: 7 g - cocoa powder: 1 tbsp - cinnamon: ¼ tsp (optional) - sugar: ¼ tsp - salt: 1 pinch - whey protein: 1 - skimmed milk - strawberries - Greek yogurt - honey - peanut butter: 1 tsp Steps: 1. Blend well and add half a glass of hot low fat milk little by little. Mixture should be fudgy like a cake batter and not milky. It will automatically cook due to the boiling hot milk. 2. Top with fresh strawberries, a tbsp of greek yogurt (sweeteneed with honey) and 1 tsp peanut butter. ## Galouti Kebab Bowl Link: https://jatin17solanki.github.io/protein-plate/r/galouti-kebab-bowl/ Video: https://www.instagram.com/reel/DVQoRPMjJM8/ (by fit.khurana) Protein: 35 g protein, 489 kcal per portion Main protein: Soya Meal: Lunch, Dinner Dish: Salad / bowl, Kebab / tikki Serves: 1 Ingredients: - dry soya chunks: 35 g - oats: 1 tbsp - beetroot (small): ½ - oil: 2 tsp - Greek yogurt or skyr (raita): 120 g - cucumber, grated (raita): ½ - red chilli powder: ½ tsp - haldi: ¼ tsp - dhaniya powder: ½ tsp - garam masala: 1 tsp - salt: to taste - garlic, crushed: 2 cloves - jeera: 1 tsp - kasuri methi - sesame seeds: 1 tsp - garlic powder - dhaniya (coriander leaves) - onion (small): 1 Steps: 1. Boil soya granules for 10 min → squeeze fully dry. 2. Heat 1 tsp oil in pan. Add jeera, sesame, garlic, green chilli. 3. Add onion + beetroot → sauté 2–3 min. 4. Add squeezed soya + oats + all masalas + kasturi methi + salt. 5. Cook mixture 4–5 min till dry and aromatic. 6. Cool slightly → grind until you get a good mixture. 7. Shape into cutlets. 8. Pan-sear cutlets on tawa till golden brown on both sides. 9. Raita: mix greek yogurt + cucumber + salt + pinch jeera + chopped dhaniya + lemon juice + garlic powder. 10. Assemble and enjoy!! ## Garlic Chilli Soybean Link: https://jatin17solanki.github.io/protein-plate/r/garlic-chilli-soybean/ Video: https://www.instagram.com/reel/CsdEcSoK9ev/ (by fit.khurana) Protein: 25 g protein, 450 kcal per portion Main protein: Soya Meal: Lunch, Dinner Serves: 1 Ingredients: - garlic: 2 - green chilli: 2 - onion: 2 tbsp - capsicum (bell pepper): 2 tbsp (optional) - soybeans: 100 g - salt - red chilli powder - oregano - tomato ketchup: 2 tbsp Steps: 1. No written method — watch the video for the steps. ## Green Garlic Paneer Toast Link: https://jatin17solanki.github.io/protein-plate/r/green-garlic-paneer-toast/ Video: https://www.instagram.com/reel/C3pmPaHpaFa/ (by fit.khurana) Protein: macros not given Main protein: Paneer Meal: Lunch, Dinner Dish: Sandwich / toast Ingredients: - garlic - butter - garlic: 5 cloves - black pepper - oregano - green peas - spinach - basil - low-fat paneer: 150 g - water - salt - red chilli powder: ½ tsp - onion - mushroom - tomato - sourdough bread: 2 slices - chilli sauce Steps: 1. For the Green Base: Add some garlic butter to a pan. Then add 5-6 cloves of garlic, pepper, oregano, mixed herbs. Sauté well until the garlic is golden brown and add fresh peas to this. Cook for 3-4 mins and add a handful of freshly chopped spinach. Cook for 1 min and add freshly chopped basil. Now add this to a blender, add 150g low fat paneer, a tiny dash of water, salt and 1/2 tsp red chilli powder. 2. For the topping: Add garlic butter to a pan. Then add some chopped onion. Sauté for 2 mins and add mushrooms. Let it cook for 5 mins until they are caramelised and beautifully brown. Now add salt, red chilli powder, mixed herbs and cherry tomatoes chopped in half and just mix for 30 seconds and turn off the flame. Also add some fresh basil along with the cherry tomatoes. 3. Assemble: Take 2 slices of whole wheat/multigrain/ sourdough bread and apply this greek paste on the toasted bread. Add the toppings we prepared. Sprinkle oregano and drizzle siracha/hot sauce. ## Green Moong Dal and Spinach Chilla Link: https://jatin17solanki.github.io/protein-plate/r/green-moong-spinach-chilla/ Video: https://www.instagram.com/p/DdIWKajzGHz/ (by living.with.niharika) Protein: 5 g protein, 90 kcal per portion Main protein: Pulses Meal: Breakfast Dish: Chilla / pancake Serves: 10 Ingredients: - black chana, soaked overnight: 90 g - green moong dal, soaked overnight: 90 g - green chillies: 3 - garlic: 2 cloves - ginger - spinach: 1 cup - sooji (semolina): ½ cup - water: 300 ml - salt: 1 tsp Steps: 1. To a blender add 90g black chana - soaked overnight, 90g green moong dal - soaked overnight, 3-4 green chilies (1 used just 1), 2 garlic cloves, small piece of ginger, 1 cup spinach (g), 1/2 cup sooji (semolina g), water (300ml), 1 tsp salt. 2. Make chillas on a lightly greased pan until cooked and golden on both sides. (I covered with a lid for even cooking) 3. Serve with paneer for an extra protein boost, or enjoy with yogurt and your favorite chutney. ## Guacamole Tofu Toast Link: https://jatin17solanki.github.io/protein-plate/r/guacamole-tofu-toast/ Video: https://www.instagram.com/reel/CvpL3aRpxPW/ (by fit.khurana) Protein: 22 g protein, 480 kcal per portion Main protein: Tofu Meal: Snack Dish: Sandwich / toast Serves: 1 Ingredients: - avocado: ½ - lemon / lime - black pepper: ¼ tsp - oregano: 1 tsp - red chilli powder: ½ tsp - salt: ½ tsp - onion - tomato - garlic: ½ tbsp - butter - garlic - onion: 2 tbsp - sweet corn: 2 tbsp - firm tofu: 100 g - chilli sauce: 1 tbsp - oregano - salt: to taste Steps: 1. No written method — watch the video for the steps. ## Hara Bhara Kebab Link: https://jatin17solanki.github.io/protein-plate/r/hara-bhara-kebab/ Video: https://www.instagram.com/p/DbLb7d1JnbF/ Protein: 41 g protein, 455 kcal per portion Main protein: Paneer Meal: Snack Dish: Kebab / tikki Serves: 1 Ingredients: - green moong (raw weight): 50 g - green peas: 100 g - low-fat paneer: 100 g - spinach - roasted besan / sattu: 20 g - green chilli - ginger - garlic: 3 cloves Steps: 1. No written method — watch the video for the steps. ## Hariyali Cheese Bombs Link: https://jatin17solanki.github.io/protein-plate/r/hariyali-cheese-bombs/ Video: https://www.instagram.com/reel/Dewj5-QilNc/ (by feastlyfit) Protein: macros not given Main protein: Soya Meal: Snack Dish: Kebab / tikki Also: air fryer optional Ingredients: - soya chunks, boiled and squeezed: 50 g - green peas, blanched: 1 cup - spinach, blanched and squeezed: 500 g - green chillies: 4 - garlic cloves: 7 cloves - besan (gram flour): 4 tbsp - red chilli powder: 2 tsp - salt: to taste - white sesame seeds - cheese cubes (stuffing) - breadcrumbs (coating) Steps: 1. Add the boiled soya chunks, green peas, spinach, green chillies and garlic to a blender. Blend using pulse mode. 2. Transfer to a bowl and add besan, red chilli powder, salt and white sesame seeds. Mix well. 3. Take a small portion of the mixture, flatten it, stuff with a cheese cube and shape into a ball. 4. Coat each ball with breadcrumbs. 5. Air fry at 180°C for 25 minutes, or until golden and crispy. You can also deep-fry them or cook them in an appe pan. 6. Serve hot with your favourite dip! ## Hariyali Soya Rice Link: https://jatin17solanki.github.io/protein-plate/r/hariyali-soya-rice/ Video: https://www.instagram.com/p/Dc7uZfKTk1s/ (by joee_cooks) Protein: 25 g protein, 505 kcal per portion Main protein: Soya Meal: Dinner Dish: Rice Serves: 3 Ingredients: - coriander leaves: 1 handful - mint leaves: 1 handful - ginger: 1 - garlic: 6 cloves - green chilli: 1 - cloves (laung): 3 - cinnamon stick (small): 1 - cardamom pods: 4 - cumin seeds: 2 tsp - fennel seeds: 2 tsp - water (for the paste): 150 ml - oil: 2 tbsp - onion, chopped: 1 - soya chunks (raw weight, soaked): 100 g - garam masala: 1 tsp - salt: 1 tsp - water (for the rice): 500 ml - basmati rice, washed: 250 g - coriander leaves (to finish): 1 handful Steps: 1. To a blender add: a handful of coriander, a handful of mint, 1 inch ginger (10g), 6 cloves garlic, 1 green chilli, 3 cloves, 1 small cinnamon stick, 4 cardamom pods, 2 tsp cumin seeds, 2 tsp fennel seeds, 150ml water. 2. Blend everything into a nice smooth green paste and set it aside. 3. Now to a pan on medium heat add: 2 tbsp oil, 1 chopped onion (90g), 100g soya chunks (raw weight, soaked). 4. Sauté until the onions turn a nice golden/dark brown. It took me about 10 minutes. 5. Now add the prepared green paste and cook until the raw smell goes away. 6. Add: 1 tsp garam masala, 1 tsp salt. 7. Mix well. 8. Now add: 500ml water, 250g washed basmati rice. 9. Give everything a good mix and bring it to a boil. 10. Once the water is consistently boiling, add a handful of coriander. 11. Cover and bring the flame to low. 12. 25 minutes later, it’s all ready to serve. ## Healthy Nachos with Cheesy Paneer Dip Link: https://jatin17solanki.github.io/protein-plate/r/healthy-nachos/ Video: https://www.instagram.com/reel/DcbDhOqz_Hi/ (by fit.khurana) Protein: 30 g protein, 513 kcal per portion Main protein: Paneer Meal: Snack Also: global, air fryer optional Serves: 1 Ingredients: - wholewheat tortilla (or 1 big chapati): 1 - oil spray - salt and pepper (nachos) - pepper (nachos) - avocado (guacamole, optional): ½ (optional) - tomato (guacamole) (optional) - onion (guacamole) (optional) - coriander (guacamole) (optional) - lemon juice (guacamole) (optional) - mixed herbs (guacamole) (optional) - onion, chopped (salsa): ½ - tomato (salsa): 1 - ketchup (salsa) - low-fat paneer (cheesy dip): 100 g - Greek yogurt (cheesy dip): 60 g - dried red chillies, soaked (cheesy dip) Steps: 1. Nachos: take 1 tortilla (wholewheat) / 1 big chapati. Cut it into triangles. 2. Spray oil, add salt and pepper. 3. Airfry at 160 degrees for 8-10 mins (keep checking and flipping midway) or bake at 180 for 8-10 mins (make sure to preheat oven). 4. Let it sit for 5 mins and enjoy your crispy nachos! 5. Guacamole (optional): mash 1/2 an avocado with tomato, onion and coriander. 6. Add lemon juice, salt, pepper and mixed herbs. 7. Salsa: add 1/2 chopped onion, 1 tomato, and lemon juice to a handchopper. 8. Also add ketchup, salt and pepper and then grind it all well. 9. Cheesy dip: blend 100g low fat paneer, 60g greek yogurt, soaked dried red chillies and salt until creamy (Refrigerate for 10 mins). 10. Assemble and enjoy. ## Healthy Paneer Cheesecake Tub Link: https://jatin17solanki.github.io/protein-plate/r/healthy-paneer-cheesecake-tub/ Video: https://www.instagram.com/reel/DckZ8SmzIug/ (by salonikukreja) Protein: 9 g protein, 331 kcal per portion Main protein: Paneer Meal: Snack Dish: Dessert Serves: 6 Ingredients: - digestive biscuits: 3 - butter: 20 g - low-fat paneer: 150 g - cream cheese: 170 g - honey: 60 g - instant coffee: 1 g - skimmed milk: 30 ml - vanilla extract: 1 tsp - dark chocolate: 100 g - salt: 1 pinch - dark chocolate: 50 g (optional) - fresh cream: 50 g (optional) - butter: 15 g (optional) - cocoa powder (optional) Steps: 1. Crush ⅓ cup (40g or 3 pieces) digestive biscuits into a fine powder, Add 20g melted butter and mix well, Press the mixture firmly into the bottom of your tub to create an even base. 2. Add to a blender ⅔ cup (150g) low-fat paneer, ¾ cup (170g) cream cheese, 3 tbsp (60g) honey, ½ tsp (1g) coffee powder, 2 tbsp (30ml) skim milk, 1 tsp vanilla extract, ½ cup (100g) melted dark chocolate, A pinch of salt, Blend until completely smooth and creamy. 3. (I used 60ml of milk, but it made the filling a little runny, so I’d recommend sticking to 30ml.) 4. Pour the cheesecake filling over the biscuit base and spread it evenly, Let it set in the fridge for at least 1 hour. 5. ½ cup (50g) dark chocolate, ¼ cup (50g) heavy cream, 1 tbsp (15g) butter. 6. Pour the ganache over the cheesecake and let it set. 7. Or, keep it lighter and simply dust some cocoa powder over the top like I did. 8. And your Healthy Cheesecake Tub is ready! ## Hidden Veggie Paneer Steak Link: https://jatin17solanki.github.io/protein-plate/r/hidden-veggie-paneer-steak/ Video: https://www.instagram.com/p/DFM6VGHSXcn/ Protein: macros not given Main protein: Paneer Meal: Lunch, Dinner Also: quick Serves: 1 Ingredients: - broccoli florets (small): 8 - fresh peas: ⅓ cup - bell peppers, chopped - fresh coriander - garlic, grated: 2 cloves - almonds, soaked and peeled: 4 - bread crumbs: 2 tsp - sattu or besan: 1 tbsp - sesame seeds: 1 tsp - turmeric powder: ½ tsp - red chilli powder: ½ tsp - pepper powder: ¼ tsp - chaat masala: ½ tsp - coriander powder: ½ tsp - salt: to taste - water - low-fat paneer: 100 g - oil Steps: 1. In a chopper, add 8-9 small florets of broccoli & 1/3 cup fresh peas. Chop them fine (this step is important otherwise the mix will not coat the paneer). 2. Add chopped bell peppers, fresh coriander, grated 2-3 garlic pods, 4 chopped almonds (soaked & peeled), 2tsp bread crumbs, 1tbsp sattu or besan, 1tsp sesame seeds, 1/2tsp turmeric powder, 1/2tsp red chilli powder, 1/4tsp pepper powder, 1/2tsp chaat masala, 1/2tsp coriander powder, salt to taste, water. 3. Take 100g low fat paneer. Make slits as shown in the video. 4. Season with salt & pepper. 5. Coat the paneer well from all sides. 6. Cook in a non stick pan with little oil from all the sides till it’s golden brown crisp. 7. Pair it with some rice & salad. Enjoy!! ## High Protein Pasta Link: https://jatin17solanki.github.io/protein-plate/r/high-protein-pasta/ Video: https://www.instagram.com/p/DJwO3O9y43k/ Protein: 46 g protein, 630 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Pasta / noodles Also: global Serves: 1 Ingredients: - whole wheat pasta: 60 g - high-protein paneer: 100 g - skim milk: 100 ml - butter: ½ tsp - whole wheat flour: ½ tbsp - reserved pasta water: 1 cup - mixed chopped veggies: 150 g - coloured capsicum (in the veggies) - mushroom (in the veggies) - broccoli (in the veggies) - cherry tomatoes (in the veggies) - garlic, finely chopped: 1 tsp - fresh basil leaves - grated mozzarella cheese: 35 g - crushed black pepper - red chilli flakes: 1 tsp - crunchy garlic: 1 tsp - peri peri powder: 1 tsp - oregano mix: 1 tsp - salt: to taste Steps: 1. Boil the pasta: cook 60g whole wheat pasta as per package instructions. 2. Reserve 1 cup of the starchy pasta water before draining. 3. Prepare the sauce base: blend 100g high-protein paneer with 100ml skim milk until smooth and creamy. 4. Cook the sauce: in a pan, melt 1/2 tsp butter and add 1 tsp whole wheat flour. 5. Stir continuously for 1-2 minutes until the flour is lightly toasted. 6. Add the pasta water and the paneer-milk blend. Stir until well combined and smooth. 7. Add veggies and flavor: toss in the chopped vegetables, basil, and garlic. 8. Add all seasonings: black pepper, red chilli flakes, crunchy garlic, peri peri powder, oregano, and salt. 9. Cook on medium heat until veggies are just tender. 10. Finish with cheese: add 35g grated mozzarella cheese and stir until it fully melts into the sauce. 11. Combine and serve: add the cooked pasta to the pan, toss to coat evenly in the sauce. 12. Serve hot, garnished with extra herbs or chilli flakes if desired. ## High Protein Soya Biryani Link: https://jatin17solanki.github.io/protein-plate/r/high-protein-soya-biryani/ Video: https://www.instagram.com/reel/DTP6UNJjOO4/ (by fit.khurana) Protein: 21 g protein, 220 kcal per portion Main protein: Soya Meal: Lunch, Dinner Dish: Rice Also: air fryer optional Serves: 2 Ingredients: - soya granules: 45 g - green peas: ½ cup - cauliflower: ¼ cup - French beans: ¼ cup - carrot: ¼ cup - double protein Greek yogurt: ¾ cup - air-fried birista (fried onions): ¼ cup - ghee: 1 tbsp - shirataki rice (long-grain style): ½ - ginger-garlic paste: 2 tsp - coriander-chilli puree: 2 tbsp - biryani masala: 2 tsp - red chilli powder: 1 tsp - haldi: ½ tsp - salt: to taste - cinnamon stick: 1 - star anise: 1 - bay leaves: 2 - elaichi (green cardamom): 2 - saffron milk: 1 tbsp - kewra water: 1 tbsp Steps: 1. Marinate soya granules, veggies, some birista carrot with yogurt and spices and rest for 5 mins. 2. Heat ghee in a heavy bottom pan. Add khada masalas, ginger-garlic paste and coriander-chilli puree. 3. Add the marinated masala. Add water and covered for 10 mins. 4. Meanwhile, soak shirataki rice in hot water for - few minutes, drain well. No cooking needed. 5. Layer the soaked rice over the cooked masala. Top with birista. 6. Sprinkle water, saffron milk and kewra water. Do not mix. 7. Cover tightly with foil + lid and cook on low heat for 5–6 minutes. Rest 2 minutes, serve hot. ## High-Protein Mango Chia Pudding Link: https://jatin17solanki.github.io/protein-plate/r/protein-mango-chia-pudding/ Video: https://www.instagram.com/reel/DbnXOZaTlAR/ (by adamhoad_coaching) Protein: 30 g protein, 315 kcal per portion Main protein: Whey Meal: Breakfast, Snack Serves: 3 Ingredients: - mango: 200 g - coconut milk: 120 ml - Greek yogurt: 300 g - honey: 1 tbsp - whey protein: 2 - chia seeds: 20 g Steps: 1. To a blender add 200g mango, 120ml light coconut milk, 300g high protien Greek yogurt, 1 tbsp honey, 2 scoops vanilla protein powder, blend until smooth. 2. Divide the mixture between 3 pots, then stir 20g chia seeds evenly into each pot. Refrigerate for at least 2 hours, or ideally overnight, until thickened. Add your favourite toppings and enjoy. ## High-Protein Mango Milkshake Link: https://jatin17solanki.github.io/protein-plate/r/high-protein-mango-milkshake/ Video: https://www.instagram.com/reel/CvdzoDfpHin/ (by ral.livezy) Protein: 33 g protein, 255 kcal per portion Main protein: Whey Meal: Snack Also: quick Serves: 1 Ingredients: - whey protein: 1 - mango Greek yogurt: 2 tbsp - mango: ⅓ - milk: 200 ml - water: 100 ml Steps: 1. To a blending jar or a mixie: Add 1 scoop of mango whey protein (30g), 2 tbsp Mango greek yogurt, 1/3 mango flesh (45g), 200ml Slim milk, 100ml water. 2. Blend it all up! And it’s all done. 3. Mango Milkshake Macros:. ## High-Protein Paneer Cheese Sandwich Link: https://jatin17solanki.github.io/protein-plate/r/high-protein-paneer-cheese-sandwich/ Video: https://www.instagram.com/reel/CunvYTkpYk5/ (by ral.livezy) Protein: 20 g protein, 290 kcal per portion Main protein: Paneer Meal: Breakfast, Snack Dish: Sandwich / toast Serves: 6 Ingredients: - cooking oil: 1 tsp - cumin seeds: 1 tsp - garlic: 3 cloves - onion: 1 - tomato: 1 - turmeric: 1 tsp - red chilli powder: 1 tsp - garam masala: ½ tsp - salt: 1 tsp - capsicum (bell pepper): 1 - low-fat paneer: 200 g - bread: 2 slices - butter: 1 tsp - cheese: 1 slice Steps: 1. Here’s what you need: (For 6 sandwiches) 2. Get you pan to medium heat, 1 tsp oil, 1 tsp cumin seeds, 3 pods of garlic cut into bits, 1 small chopped onion, 1 tomato, 1 tsp turmeric, 1 tsp chilli powder, 1/2 tsp garam masala, 1 tsp salt, Mix well and let it cook for 3 minutes on medium heat, Then add 1 small capsicum (1/2 green 1/2 red is a good option), Add 200gms low fat paneer cut into small bits, Mix well. 3. Here’s how to make 1 sandwich:. 4. To a hot pan, toast 2 slices bread with 1 tsp butter (let it rest on medium heat for 2 minutes in total), Then add your paneer mix (2 tbsp), 1 slice cheese, Continue to toast till golden brown. ## High-Protein Paneer Chocolate Mousse Link: https://jatin17solanki.github.io/protein-plate/r/paneer-chocolate-mousse/ Video: https://www.instagram.com/reel/DaO8ZkvTNAB/ (by chefyuvrajdewan) Protein: macros not given Main protein: Paneer Meal: Snack Dish: Dessert Ingredients: - low-fat paneer: 200 g - cocoa powder: 20 g - salt: ½ g - honey: 20 g - vanilla extract: 5 g - dark chocolate: 70 g - skimmed milk: 120 g Steps: 1. To a blender add Low fat paneer - 200g (about 1 cup), Cocoa powder - 20 g (¼ cup), Salt - 0.5 g (pinch), Honey - 20g (1 tbsp ), Vanilla extract - 5 g (1 tsp), Dark chocolate (70%) - 70 g (about ⅓ cup melted), Skimmed Milk - 120 g (½ cup) 2. Blend it nicely to form a creamy paste. 3. Transfer to a bowl or serving dish. Cover directly with plastic wrap/cling film. Refrigerate for at least 2 hours, or until fully set. ## High-Protein Paneer Roll Link: https://jatin17solanki.github.io/protein-plate/r/high-protein-paneer-roll/ Video: https://www.instagram.com/reel/CvLut_ypFaS/ (by ral.livezy) Protein: 14 g protein, 190 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Wrap / roll Serves: 6 Ingredients: - low-fat paneer: 200 g - ginger-garlic paste: 1 tbsp - salt: 1 tsp - red chilli powder: 2 tsp - turmeric: 1 tsp - cumin powder: ½ tsp - coconut milk: 50 ml - cooking oil: 1 tsp - roti / chapati - tomato - onion - capsicum (bell pepper) - lemon / lime Steps: 1. Here’s what you need: (for 6 rolls), 200g low fat paneer cubes, 1 tbsp ginger garlic paste, 1 tsp salt, 2 tsp chilli powder, 1 tsp turmeric powder, 1/2 tsp cumin powder, 50ml coconut milk. 2. Mix well and cook the paneer for 5 minutes on medium heat with 1 tsp oil. 3. Take a chapati: add 30g of the low fat paneer mixture, fresh tomato, diced or sliced onions, bell peppers and squeeze a lime and Enjoy! ## High-Protein Paneer Roti Link: https://jatin17solanki.github.io/protein-plate/r/high-protein-paneer-roti/ Video: https://www.instagram.com/reel/DMK0Qm5xgYd/ (by fit.khurana) Protein: 25 g protein, 225 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Ingredients: - low-fat paneer: 150 g - whole-wheat flour (atta): 3 tbsp Steps: 1. Crush/grate paneer and add 2 tbsp flour. Start kneading the dough and then add 1-2 tbsp of flour again. 2. It will take you 6-7 mins to make the dough soft and well combined. Absolutely no water is required to knead this dough as homemade paneer reatins a little water. 3. Divide the dough into equal balls and start rolling into rotis. 4. Cook them like normal rotis on a tawa and cook on low flame. 5. Apply some ghee on your rotis once off the flame and enjoy with sabzis/curries. 6. MOST IMPORTANT TIP - Apply oil on your rolling board so that this roti does not tear apart while rolling. ## High-Protein Paneer Rusk Tiramisu Link: https://jatin17solanki.github.io/protein-plate/r/paneer-rusk-tiramisu/ Video: https://www.instagram.com/reel/DZ89E_ETCNv/ (by spoonsofdilli) Protein: 30 g protein, 545 kcal per portion Main protein: Paneer Meal: Snack Dish: Dessert Serves: 1 Ingredients: - instant coffee: 1 tbsp - water: 150 ml - rusk: 5 - low-fat paneer: 250 g - honey: 4 tbsp - skimmed milk: 150 ml - vanilla extract: 1 tsp - salt: 1 pinch - rusk: 6 - cocoa powder Steps: 1. In a bowl, add 1 tbsp coffee powder, 150ml hot water, Dip 5 pieces of rusk into the coffee and let them absorb the liquid. (5 to 10 seconds max), Place the rusks in a container to create your first layer. Refrigerate for 10 minutes. 2. Meanwhile add the following to a blender: 250g low-fat paneer, 4 tbsp honey (80g), 150ml skimmed milk, 1 tsp vanilla extract, A pinch of salt, Blend until smooth and creamy and your tiramisu cream is ready. Spread half of the cream over the first layer to create Layer 2. 3. Repeat the process to create the next two layers. 4. For the second rusk layer (layer 3), I used 6 pieces of rusk to fit the shape of my container. (Rest is all the same - 1 tbsp coffee powder and hot water) 5. Finish by dusting the top with cocoa powder. 6. Refrigerate for 3–4 hours or overnight. Do not freeze. ## High-Protein Paneer Tomato Soup Link: https://jatin17solanki.github.io/protein-plate/r/high-protein-paneer-tomato-soup/ Video: https://www.instagram.com/reel/Dau5d3tzjUr/ (by zanderkyork) Protein: 44 g protein, 373 kcal per portion Main protein: Paneer Meal: Snack, Dinner Also: global Serves: 1 Ingredients: - tomato: 250 g - low-fat paneer: 200 g - onion: ½ - garlic: 3 cloves - oregano: 1 tsp - chilli flakes: 1 tsp - salt: 1 tsp - black pepper: 1 tsp - water: 120 ml Steps: 1. To a blender add Tomatoes 250g, Paneer low fat 200g, Half an onion (70g), 3 cloves of garlic, 1 tsp Oregano, 1 tsp Chillie flakes, 1 tsp Salt, 1 tsp pepper, 120ml water, blend it. 2. Pour it In a sauce pan and let it cook for 5 min on medium heat. (It should start to boil from the 3rd minute) ## High-Protein Peanut Butter Paneer Cheesecake Link: https://jatin17solanki.github.io/protein-plate/r/pb-paneer-cheesecake/ Video: https://www.instagram.com/reel/DarOcdNz-AN/ (by nature.hea1) Protein: 52 g protein, 605 kcal per portion Main protein: Paneer Meal: Snack Dish: Dessert Serves: 1 Ingredients: - low-fat paneer: 180 g - peanut butter: 2 tbsp - honey: 1 tbsp - vanilla extract: 1 tsp - salt: 1 pinch - skimmed milk: 150 ml - dark chocolate: 8 g - peanuts: 3 Steps: 1. To a blender add 180g low-fat paneer, 2 tbsp peanut butter, 1 tbsp honey, 1 tsp vanilla extract, Pinch of salt, 150ml skimmed milk, Pour it into a container. 2. Now add 8g 70% dark chocolate, melted, Sprinkle crushed peanuts (like 3 - 4 peanuts) 3. Refrigerate for atleast 1 hour and it’s ready to serve. ## High-Protein Rajma Chawal Bowl Link: https://jatin17solanki.github.io/protein-plate/r/high-protein-rajma-chawal-bowl/ Video: https://www.instagram.com/reel/DYw1XonTrMZ/ (by vishal.chowhan_) Protein: 41 g protein, 505 kcal per portion Main protein: Paneer + Pulses Meal: Lunch, Dinner Dish: Salad / bowl, Rice Also: air fryer Serves: 1 Ingredients: - kidney beans (rajma): 100 g - cooked rice: 100 g - low-fat paneer: 100 g - onion: ½ - tomato: ½ - cucumber: ½ - Greek yogurt: 100 g - coriander leaves: 1 handful - rajma masala: 1 tsp - cumin powder: ½ tsp - chilli flakes: ½ - salt: ½ - black pepper: ½ tsp - lemon / lime: ½ - tandoori masala: 1.5 tsp - Greek yogurt: 1 tbsp - red chilli powder: ½ tsp Steps: 1. 100g boiled or canned rajma (kidney beans), 100g cooked rice, 100g air fried low fat paneer, 1/2 onion (70g), 1/2 tomato (70g), 1/2 cucumber (70g), 100g greek yogurt, A handful of coriander leaves (around 10-14g), 1 tsp rajma masala, 1/2 tsp cumin powder, 1/2 chilli flakes (adjust as per taste), 1/2 salt (adjust as per taste), 1/2 tsp pepper, Squeeze of 1/2 lime. 2. To make the air-fried paneer - I marinated the paneer with 1.5 tsp tandoori masala, 1 tbsp Greek yogurt, ½ tsp, and ½ tsp chilli powder, then air-fried it at 200°C for 15 minutes (flip it half way) 3. If you’re using boiled rajma - soak the dry rajma overnight or for at least 8 hours. Then pressure cook it with salt for 30 minutes. ## Homemade Whey Protein Bars Link: https://jatin17solanki.github.io/protein-plate/r/homemade-whey-protein-bars/ Video: https://www.instagram.com/reel/C7gtj_MJzKe/ (by fit.khurana) Protein: 21 g protein, 261 kcal per portion Main protein: Whey Meal: Snack Serves: 8 Ingredients: - whey protein: 5 - skimmed milk: 100 ml - dates: 80 g - cashews: 15 - oats: 120 g - peanut butter: 70 g - cocoa powder: 10 g - cashews: 6 - almonds: 10 Steps: 1. Store in fridge upto a week and consume cold. 2. Soak 15 Cashews and Dates in warm double toned milk for 1 hour and then blend this into a smooth paste. 3. In a Bowl, add powdered oats, protein powder, cocoa powder, date cashew paste, and peanut butter. 4. Knead this into a dough. It will require 10 minutes to come together so be patient. You may add 30-40 ml milk after 3-4 mins of kneading and it will quickly come together. (It may seem quite sticky and powdery at first, but keep kneading. Incase you are not able to get the perfect dough even after adding some milk, add a tiny bit of peanut butter) 5. Once the dough is ready, transfer into a rectangle box or cake tin lined with butter paper to get the shape right. Then press it down with your hands to give it shape and make it even. Try making it thinner and longer to achieve 8 bars. (Don’t be like me, I didn’t flatten & make it long enough and only got 6 thick bars) 6. Garnish with roasted chopped almonds and cashews and press them down with a flat spoon. 7. Let it set in the fridge OVERNIGHT for the perfect consistency. Don’t dig in right away. 8. Now cut the dough into 8 equal bars. You may use a scale to mark 7 dots before each cutting. 9. Consume cold as it might get a little sticky if kept outside in the heat for long as it contains milk. 10. Note that cals and macros may differ depending on the protein powder you are using. ## Honey Chilli Veggies and Paneer Bowl Link: https://jatin17solanki.github.io/protein-plate/r/honey-chilli-veggies-paneer-bowl/ Video: https://www.instagram.com/reel/DHYgY4VoAzB/ (by fit.khurana) Protein: 40 g protein, 490 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Salad / bowl Also: global Serves: 1 Ingredients: - capsicum (bell pepper) - cabbage - mushroom - garlic: 1 tbsp - olive oil: 1 tsp - soy sauce: 1 tbsp - honey: 1 tbsp - chilli sauce: 1 tbsp - walnuts: 3 - salt - black pepper - red chilli powder - Greek yogurt: 100 g - cucumber: 1 - salt - red chilli powder - chaat masala - black pepper - peanuts: 1 tbsp - mint leaves: 1 handful - garlic: 1 tbsp - green chilli: 2 - lemon / lime: 1 tbsp - low-fat paneer: 150 g - Schezwan chutney: 1 tbsp - soy sauce: 1 tbsp - tomato ketchup: 1 tbsp - lemon / lime: ½ - coriander leaves - sesame seeds: 1 tbsp - salt - black pepper Steps: 1. Add some oil and garlic in a pan. Saute well and add walnuts. 2. Add your veggies and cook them on high foame for 5 mins. 3. Add sauces and seasonings. Mix well and its ready! 4. Grind mint, garlic and chillies into a paste. 5. Add this paste to greek yogurt along with the seasonings and cucumber juliens. 6. Garnish with peanuts and its ready! 7. Prepare a marinade by mixing all the above and coat your paneer. 8. Let it rest for 10-15 mins and toss onto a pan until golden brown and crispy. 9. Lastly assemble the bowl with fresh salad leaves, cherry tomatoes, honey chilli veggies, marinated paneer and cucumber yogurt noodles! ## Iced Coffee Protein Smoothie Link: https://jatin17solanki.github.io/protein-plate/r/iced-coffee-protein-smoothie/ Video: https://www.instagram.com/reel/DNiOCwOzIy9/ (by fit.khurana) Protein: 40 g protein, 430 kcal per portion Main protein: Whey Meal: Breakfast Also: quick Serves: 1 Ingredients: - oats: 1.5 tbsp - almonds: 2 - walnuts: 2 - pumpkin seeds: 1 tbsp - sunflower seeds - dates: ½ - Greek yogurt: 100 g - whey protein: 1 - instant coffee: 1 tbsp - salt: 1 pinch Steps: 1. Grind together all the dry ingredients first. 2. Then add yogurt, soaked oats and 200-300 ml of water and blend again! 3. Enjoy with lots of ice. ## Idli Shakshuka Link: https://jatin17solanki.github.io/protein-plate/r/idli-shakshuka/ Video: https://www.instagram.com/p/DAA_IvcShNf/ Protein: macros not given Main protein: Others Meal: Breakfast Also: global Ingredients: - idli mix: 1 cup - dahi: 1 cup - water: ¼ cup - oil (masala): 1 tbsp - mustard seeds (masala): 1 tsp - green chillies, chopped - onions, chopped - capsicum, chopped - salt - tomatoes, chopped - turmeric powder: ½ tsp - red chilli powder: ½ tsp - coriander powder: ½ tsp - sambhar powder: 1 tsp - tomato ketchup: 1 tsp - fresh coriander - ghee (tadka): 1 tbsp - mustard seeds (tadka): 1 tsp - curry leaves (tadka) Steps: 1. Idli batter: 1cup idli mix, 1cup dahi, 1/4cup water. Whisk well & make a idli batter like consistency. 2. Masala: in a pan, take 1tbsp oil, 1tsp mustard seeds, chopped green chillies & chopped onions. 3. Add chopped capsicum along with some salt. Sauté for 2-3min. 4. Add chopped tomatoes along with dry spices 1/2tsp turmeric powder, 1/2tsp red chilli powder, 1/2tsp coriander powder, 1tsp sambhar powder & 1tsp tomato ketchup. 5. Cover & cook till tomatoes are mushy. 6. Spread the masala evenly and pour the batter in 4 portions as shown in the video. 7. Sprinkle some fresh coriander & cover. Cook for 5min till the batter is cooker. 8. Tadka: take 1tbsp ghee, add in 1tsp mustard seeds & curry leaves. Let them crackle then pour on the idlis. Your idli shakshuka is ready. ## Jhol-Style Tempeh Momos in Tomato Pumpkin Soup Link: https://jatin17solanki.github.io/protein-plate/r/tempeh-momos-tomato-soup/ Video: https://www.instagram.com/reel/DTVF5w_Ext6/ (by fit.khurana) Protein: 26 g protein, 550 kcal per portion Main protein: Tempeh Meal: Lunch, Dinner Also: global Serves: 1 Ingredients: - tomato: 2 - pumpkin: ¼ cup - capsicum (bell pepper): ½ - garlic: 3 - olive oil: 1 tsp - sesame seeds: 1 tbsp - salt - black pepper - water: 1.5 cups - red chilli powder: 1 tsp - zero-calorie sweetener: 1 tsp - tempeh momos: 180 g Steps: 1. In a pan, add oil, sesame and garlic and sauté well. 2. Add tomatoes, pumpkin and bell pepper. Add salt, pepper and water and let it cool for 8-10 mins until soft. 3. Blend this well and add chilli powder and sweetner. 4. Steam your momos for 7 mins and cook in the soup for 2-3 mins. 5. Optionally drizzle with chilli oil and dig in! ## Kadhai Matar Paneer Link: https://jatin17solanki.github.io/protein-plate/r/kadhai-matar-paneer/ Video: https://www.instagram.com/reel/C240yoLJC9i/ (by fit.khurana) Protein: macros not given Main protein: Paneer Meal: Lunch, Dinner Dish: Curry Ingredients: - cooking oil: 1 tbsp - butter - cumin seeds: 1 tsp - green chilli: 2 - garlic: 2 cloves - ginger: 1 - cinnamon: 1 - bay leaf: 2 - black pepper: 2 - clove (spice): 1 clove - onion - salt - red chilli powder: 1 tsp - coriander powder: 1 tsp - gram flour (besan): 1.5 tbsp - water - skimmed milk: 150 ml - green peas - zero-calorie sweetener: 1 tsp - garam masala: 1 tsp - low-fat paneer - fresh cream: 2 tbsp (optional) Steps: 1. Add 1 tbsp oil and a little butter to a kadhai. Add 1 tsp jeera, 2-3 chopped green chillies, 2-3 cloves of garlic, 1 ginger cube, 1 small cinnamon stick, 2 bay leaves, 2-3 peppercorns and 1 clove to the oil. Let it roast for a minute. 2. Then add onion, cook until translucent and add salt, 1 tsp red chilli powder and 1 tsp coriander powder. 3. Cook for a minute and then blend this mixture in a fine paste. 4. Now take 1.5 tbsp besan and roast it until it turns light brown. Add the fine paste to this. Mix well and you will see it thickens. Now add methi to this and a dash of water. Mix well. 5. Now add 150-200 ml low fat milk to this along with fresh peas. 6. Cook this well for 10 minutes and add more milk and water to adjust consistency. 7. Add 1 tsp stevia/ zero cal sugar and 1 tsp garam masala to this: Then add your low fat paneer. (At this step you can also add ghar ka malai 2 tbsp or fresh cream) 8. Let it cook for another 10 minutes and serve hot with bhakris. ## Kala Chana Coconut Curry Link: https://jatin17solanki.github.io/protein-plate/r/kala-chana-coconut-curry/ Video: https://www.instagram.com/reel/C3aB6bkJ95-/ (by fit.khurana) Protein: macros not given Main protein: Pulses Meal: Lunch, Dinner Dish: Curry Ingredients: - black chickpeas (kala chana): 1 cup - coconut (fresh): 1 cup - peanuts: 2 tbsp - curry leaves - dried red chilli: 2 - red chilli powder: 1 tsp - salt - coriander powder: 1 tsp - turmeric: ½ tsp - cinnamon: ¼ tsp - garam masala: 1 tsp - ghee - fennel seeds: ½ tsp - garlic: 5 cloves - green chilli: 3 - ginger - onion: 1 - tomato: 2 - mustard seeds: 1 tsp - asafoetida (hing): 1 pinch - onion: 3 tbsp - water - jaggery: 1 tbsp Steps: 1. Soak 1 cup black chickpeas overnight then pressure cook for 4-5 whistles until soft. 2. For the coconut masala: Take 1 small cup of grated fresh coconut and roast it until it turns a little brown. In a kadhai, roast 2-3 tbsp peanuts, curry leaves, 2 dried red chillies. Then add roasted coconut, 1 tsp red chilli powder, salt, 1 tsp dhaniya powder, 1/2 tsp haldi, 1/4 tsp cinnamon powder, 1 tsp garam masala. Roast for a min and take it off the flame. 3. Add some ghee in a kadhai. Then add 1/2 tsp fennel seeds (saunf), 5-6 cloves of chopped garlic, 3-4 chopped chillies, chopped ginger. Then add 1 chopped onion and sauté well. After a few minutes add salt, red chilli powder and garam masala. Now add the coconut masala we roasted and let it cook for 2-3 minutes. Then add purée of 2 tomatoes. Let this cook well until soft and mushy and blend into a fine paste. 4. Now in a pan, add 1 tsp mustard seeds, curry leaves, pinch of hing, 3-4 tbsp onions and the curry we prepared. Let it cook for 2 mins and add boiled chickpeas along with some mashed chickpeas. 5. Give it a mix and cover and cook for 7-8 mins. Add water to adjust consistency. 6. Add 1 tbsp of jaggery powder and adjust the masalas as per your taste. 7. Cook for 5 more minutes and it’s ready. Serve with hot fluffy appams. ## Kala Chana Methi Kadhi Link: https://jatin17solanki.github.io/protein-plate/r/kala-chana-methi-kadhi/ Video: https://www.instagram.com/reel/DLCtkiTIRK0/ (by fit.khurana) Protein: 18 g protein, 370 kcal per portion Main protein: Pulses Meal: Lunch, Dinner Dish: Curry Serves: 2 Ingredients: - kala chana: 1.5 cups - fresh methi (fenugreek leaves): 1 cup - Greek yogurt: 1 cup - gram flour (besan): ¾ cup - ghee: 1 tsp - cumin seeds: 1 tsp - garlic: 3 (optional) - dried red chilli: 2 - curry leaves: 6 - green chilli: 1 - asafoetida (hing): 1 pinch - fenugreek seeds (methi dana): ¼ tsp - jaggery: 1 tbsp - red chilli powder: ½ tsp - salt - black pepper: ¼ tsp - turmeric: ¼ tsp - dry mango powder (amchur): ½ tsp - coriander powder: ½ tsp Steps: 1. Mix yogurt, besan, spices and add 300-400mp water and mix it until no lumps. 2. In a pan, add ghee, the garlic, green and red chillies, methi dana, hing, jeera, mustard and curry leaves. Saute for 2-3 mins. 3. Now add chopped methi and saute for 2 mins. 4. Add the besan kadhi mix and let it boil on medium flame for 5 mins. 5. Then add tour boiled kala chana and cook for 10-15 mins and add jaggery. 6. Serve with hot rice and enjoy. ## Kesar Pista Protein Chia Pudding Link: https://jatin17solanki.github.io/protein-plate/r/kesar-pista-protein-chia-pudding/ Video: https://www.instagram.com/reel/DeBg0Eazo45/ (by auraartofhealthyliving) Protein: 29 g protein, 467 kcal per portion Main protein: Others Meal: Breakfast, Snack Serves: 3 Ingredients: - Greek yogurt: 400 g - almonds: 20 g - pistachios: 20 g - saffron (kesar): 12 - milk: 120 ml - dates: 60 g - green cardamom: ½ tsp - whey protein: 1 - salt: 1 pinch - chia seeds: 20 g Steps: 1. To a blender add 400g Greek yogurt, 20g almonds, 20g pistachios, 12 strands saffron, soaked in 120ml milk, 60g seedless dates, 1/2 tsp cardamom powder, 1 scoop vanilla protein powder, A pinch of salt, Blend until smooth. 2. Pour it evenly into 3 containers. 3. Now add around 20g chia seeds to each container, Mix well. 4. Refrigerate for at least 2 hours or until completely set. 5. Once it’s out of the fridge, top it with any fruits or berries of your choice. I used strawberries. 6. And it’s ready to serve! ## Korean Tofu Wrap Link: https://jatin17solanki.github.io/protein-plate/r/korean-tofu-wrap/ Video: https://www.instagram.com/reel/Da17e6NsaK1/ (by fit.khurana) Protein: 25 g protein, 390 kcal per portion Main protein: Tofu Meal: Lunch, Dinner Dish: Wrap / roll Also: quick, global Serves: 1 Ingredients: - firm tofu: 120 g - corn flour: 1 tsp - rice papers (22 cm): 3 - lettuce - carrot, julienned - cabbage, shredded - cucumber, julienned - soy sauce: 1 tbsp - gochujang: 1 tbsp - honey: 1 tsp - lemon juice: ½ - olive oil: 1 tsp - salt - black pepper - sesame seeds: 1 tsp - Greek yogurt (dressing): 50 g - chilli sauce (dressing): 1 tsp - water (dressing) - salt (dressing): to taste Steps: 1. Season the tofu with salt, black pepper, and corn flour. Pan-fry it in olive oil until crispy. 2. Add soy sauce, gochujang, honey, and lemon juice to the pan. Toss until the tofu is well coated, then sprinkle over the sesame seeds. 3. In a bowl, mix together the toguet, chilli sauce, water, and salt to make a smooth yogurt dressing. 4. Dip each rice paper in water for a few seconds until soft. 5. Layer the lettuce, cabbage, carrot, cucumber, crispy tofu, and yogurt dressing on the rice papers. 6. Roll tightly and serve with the remaining yogurt dressing on the side. ## Lahori Paneer Korma Link: https://jatin17solanki.github.io/protein-plate/r/lahori-paneer-korma/ Video: https://www.instagram.com/p/DbXKnKGztvQ/ (by poojashomestylecooking) Protein: 19 g protein, 383 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Curry Serves: 3 Ingredients: - low-fat paneer, sliced: 200 g - ghee (to fry the paneer): ½ tbsp - fried onions: 50 g - cashews: 50 g - yogurt (curd): 50 g - ghee (gravy): 1 tbsp - cumin seeds: 1 tsp - tomato purée: 200 g - ginger-garlic paste: 1 tsp - turmeric powder: ½ tsp - red chilli powder: 1 tsp - coriander powder: 1 tsp - garam masala: 1 tsp - salt: 1 tsp - water: 250 ml - kasuri methi: 1 tsp - coriander leaves: 1 handful Steps: 1. Start by cutting 200g low fat paneer into long slices. 2. Heat a 1/2 tbsp ghee in a pan and pan-fry the slices until they’re golden brown on both sides. 3. For the gravy, to a blender add 50g fried onions, 50g cashews, 50g yogurt and blend everything into a smooth paste. 4. Now heat 1 tbsp ghee in a pan. 5. Add 1 tsp cumin seeds, let it splutter. 6. Add 200g tomato purée, 1 tsp ginger-garlic paste and cook for 2 minutes. 7. Then add the prepared paste (from the blender), 1/2 tsp turmeric powder, 1 tsp red chilli powder, 1 tsp coriander powder, 1 tsp garam masala, 1 tsp salt. 8. Mix everything well. 9. Pour in 250ml water, let the gravy cook for 5 min. 10. Now, add the paneer, 1 tsp kasuri methi, handful of coriander leaves and let everything cook for 2 mins. (If it’s too thick add more water) 11. That’s it! it’s ready to serve. ## Lasooni Dhaniya Paneer Link: https://jatin17solanki.github.io/protein-plate/r/lasooni-dhaniya-paneer/ Video: https://www.instagram.com/p/DDw3BeKv9-K/ Protein: video only (no written recipe) Main protein: Paneer Meal: Lunch, Dinner Dish: Curry Details missing: Written recipe (no caption; the video is the recipe) ## Lehsuni Dhaniya Paneer Link: https://jatin17solanki.github.io/protein-plate/r/lehsuni-dhaniya-paneer/ Video: https://www.instagram.com/reel/DeqLxQYzpU-/ (by arorashoaib) Protein: 22 g protein, 390 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Curry Serves: 2 Ingredients: - mustard oil: 2 tbsp - low-fat paneer: 200 g - onion: 2 - chilli garlic paste: 1 tsp - coriander leaves: 1 handful - green chilli: 1 - turmeric: ½ tsp - Kashmiri red chilli powder: 1 tsp - coriander powder: 1.25 tsp - salt: 1 tsp - yogurt: 3 tbsp - water: 100 ml - sugar: 1 tsp - fresh cream: 2 tbsp - coriander leaves: ½ handful Steps: 1. To a pan on medium heat, add 2 tbsp mustard oil. Once the oil heats up, add 200g low-fat paneer (whole block). Fry until golden brown on both sides, then set it aside. 2. In the same oil, add 2 finely chopped onions and sauté until golden brown. In the meantime, chop the fried paneer into cubes. 3. Once the onions brown, add 1 tsp chilli garlic paste and sauté for 2 minutes. Now add 1 handful fresh coriander, 1 chopped green chilli, ½ tsp turmeric powder, 1 tsp Kashmiri red chilli powder, 1¼ tsp coriander powder, 1 tsp salt, Mix everything really well until the spices are nicely combined. 4. Now add 3 tbsp yogurt and 100ml water. Give it a good stir. Add the fried paneer cubes back into the pan. Sprinkle in 1 tsp brown sugar and add 2 tbsp fresh cream. 5. Mix everything well and let it simmer until the gravy thickens and coats the paneer beautifully. 6. Garnish with ½ handful of fresh coriander, and it’s ready to serve! ## Lemon Garlic Soya Link: https://jatin17solanki.github.io/protein-plate/r/lemon-garlic-soya/ Video: https://www.instagram.com/reel/DazE7k9z4at/ (by feastlyfit) Protein: 57 g protein, 742 kcal per portion Main protein: Soya Meal: Snack Also: global Serves: 1 Ingredients: - salt: ½ tsp - sugar: 1 pinch - ginger-garlic paste: ½ tbsp - soya chunks: 100 g - corn flour (cornstarch): 1 tbsp - red chilli powder: ½ tbsp - coriander powder: 1 tbsp - salt: 1 tsp - ghee: ½ tbsp - ghee: 1 tsp - butter: 2 tsp - green chilli: 1 - corn flour (cornstarch): 1 tbsp - water: 1 cup - lemon / lime: 1 - garlic: 10 cloves Steps: 1. To boiling water add ½ tsp salt, pinch of sugar, ½ tbsp ginger garlic paste, 100g raw soya chunks and let it boil for 5 min. Then squeeze the water out, but keep the soya a bit moist and put it in a bowl. 2. Now to the soya chunks add 1 tbsp of corn flour, ½ tbsp red chilli, 1 tbsp coriander powder, 1 tsp salt, ½ tbsp ghee, Mix it well, add it to a pan on medium heat and fry the chunks for 12 min, till it turns crisp and set it aside. (Or Air fry at 180°C for 18 mins) 3. To the same pad add 1 tsp ghee + 2 tsp butter, 10 minced garlic, 1 sliced green chillie, 1 tbsp corn flour, 1 cup water, Juice of 1 lemon, Now let it thicken. Add crispy soya, mix well till it’s nicely coated and serve hot. ## Low Fat Paneer Pepper Fry Link: https://jatin17solanki.github.io/protein-plate/r/low-fat-paneer-pepper-fry/ Video: https://www.instagram.com/reel/DfCVlIXKg9_/ (by vencutcook) Protein: macros not given Main protein: Paneer Meal: Lunch, Dinner Dish: Curry Also: quick Ingredients: - low-fat paneer, cubed: 200 g - onions, chopped: 2 - green chillies, chopped: 3 - curry leaves - cumin seeds (jeera): 1 tsp - fennel seeds: 1 tsp - oil: 10 ml - ginger-garlic paste: 1 tsp - turmeric powder: tsp - cumin powder (jeera powder): 1 tsp - garam masala: 1 tsp - black pepper powder: 1 tsp - salt - water - coriander leaves - lemon juice Steps: 1. Splash some oil in a pan and add low fat paneer cubes in medium flame. 2. Toss it well until it starts to changes its colour. 3. Now transfer into a bowl and in same pan splash some oil. 4. Keep flame medium and add jeera, fennel seeds, green chilli, onion. Curry leaves, Ginger garlic paste. 5. Sauce until onion starts to change its colour. 6. Now add the masala and salt and water. 7. Mix it all well for 2 mins. 8. Now add paneer cubes and mix it all well in high flame for 2 mins. 9. Check the salt and switch off the flame. 10. Now add black pepper powder, Lemon juice and coriander leaves. 11. Enjoy it!!! ## Low Fat Paneer Wrap Link: https://jatin17solanki.github.io/protein-plate/r/low-fat-paneer-wrap/ Video: https://www.instagram.com/reel/DcdizNSv16v/ (by vencutcook) Protein: macros not given Main protein: Paneer Meal: Lunch, Snack, Dinner Dish: Wrap / roll Also: quick Ingredients: - low-fat paneer, grated: 100 g - skyr: 100 g - sweet corn, boiled: 50 g - oil: 5 ml - onion rings: ½ - cucumber: ½ - tomato: 1 - oregano: ½ tsp - chilli flakes: ½ tsp - black pepper powder: ½ tsp - Kashmiri red chilli powder: ½ tsp - cumin powder (jeera powder): ¼ tsp - chaat masala: ¼ tsp - salt - lemon squeeze - coriander leaves Steps: 1. Spread some oil in a tawa. 2. Keep flame low. 3. Now spread the grated paneer in top of it. 4. Make it as circle and add sweet corns. 5. Brush some oil And press it well. 6. Now sprinkle oregano, chilli flakes, black pepper powder and salt. 7. Let it cook for 4 to 5 in low flame slowly. 8. Meanwhile add red chilli powder, jeera powder and chaat masala into the Skyr along with some salt. 9. Mix it well and spread it on top of the wrap. 10. And add onion rings, tomato and cucumber along with coriander leaves. 11. Squeeze lemon and fold it gently and let it cook for another 2 mins in medium flame. 12. Now take it out, cut it and enjoy it with hot!!! ## Low-Cal Gajar Paneer Halwa Link: https://jatin17solanki.github.io/protein-plate/r/gajar-paneer-halwa/ Video: https://www.instagram.com/reel/DThTeyPDEQC/ (by fit.khurana) Protein: 12 g protein, 190 kcal per portion Main protein: Paneer Meal: Snack Dish: Dessert Serves: 1 Ingredients: - carrot: 2 - skimmed milk: 2 cups - ghee: 2 tsp - low-fat paneer: 80 g - zero-calorie sweetener: 2 tbsp - almonds: 2 - cashews: 2 - raisins: 5 - saffron (kesar) Steps: 1. Sauté gajar in 1 tsp ghee, add milk, and pressure cook for 2 whistles. 2. Mash well once soft. 3. In a kadhai, heat 1 tsp ghee and roast nuts and 1-2 pounded Elaichi. 4. Add mashed gajar, paneer, sweetener + little milk and cook on low flame for 10–15 mins! Optionally you can add saffron water/food color to make it bright orange. ## Low-Cal High-Protein Milk Cake Link: https://jatin17solanki.github.io/protein-plate/r/low-cal-protein-milk-cake/ Video: https://www.instagram.com/reel/DP6M1iEE7iG/ (by fit.khurana) Protein: 5 g protein, 97 kcal per portion Main protein: Paneer Meal: Snack Dish: Dessert Serves: 10 Ingredients: - milk: ½ l - low-fat paneer: 100 g - green cardamom: 1 tsp - dates: 6 - zero-calorie sweetener (optional) - whey protein: ½ (optional) - pistachios - ghee: ½ tbsp Steps: 1. Boil milk in a non stick kadhai and let it simmer until it reduces to half. Keep mixing every 3-4 mins or it will stick. 2. Add paneer, elachi powder, protein powder and dates paste. 3. Mix well and keep cooking for 5-6 mins on low flame and stir in between. 4. Add ghee and mix again. Cook for another 5 mins until you see the mixture leaving sides of the kadhai and becoming brownish. 5. Set in a greased mould and garnish with pista (optional step) 6. Refrigerate for 30 mins and its ready!! Cut into 10 pieces and enjoy. ## Low-Cal Paneer Mawa Modak Link: https://jatin17solanki.github.io/protein-plate/r/paneer-mawa-modak/ Video: https://www.instagram.com/reel/DNugbV02M5a/ (by fit.khurana) Protein: macros not given Main protein: Paneer Meal: Snack Dish: Dessert Ingredients: - low-fat paneer: 1 cup - milk powder: 1 cup - saffron (kesar) - skimmed milk: 30 ml - green cardamom: ¼ tsp - ghee: ½ tbsp - turmeric: 1 pinch - zero-calorie sweetener: 3 tbsp Steps: 1. Blend the paneer until its smooth to mimic mawa like texture. 2. Add ghee to a pan, along with milk powder and the blended paneer. 3. Add the saffron infused milk gradually, stirring until it comes together like soft mava. 4. Add cardamom powder, and sweetener of your choice. 5. Stir well until mixture thickens into a soft dough-like consistency. (Don’t overcook or it’ll get dry.) 6. Let the mixture cool down and then need it well to make sure it’s very smooth without any lumps. 7. Grease a modak mould with a drop of ghee, stuff the mixture in, press, and unmould. 8. Tip - The dough should not stick to your fingers. If it sticks, then its too wet so add 1 tbsp of milk powder and cook for 2 to 3 minutes. ## Low-Calorie High-Protein Peanut Butter Link: https://jatin17solanki.github.io/protein-plate/r/low-cal-protein-peanut-butter/ Video: https://www.instagram.com/reel/CfaY_VEF7LQ/ (by ral.livezy) Protein: 31 g protein, 261 kcal per portion Main protein: Whey Meal: Snack Dish: Sauce / dip Serves: 1 Ingredients: - peanut butter powder: 2 tbsp - whey protein: ½ - milk: 100 ml - water Steps: 1. All you peanut butter lovers, this one is perfect for you, especially when you're trying to use fat. 🏼. 2. 2 tbsp powdered peanut butter, 1/2 scoop whey (flavour of your choice), 100ml milk (or even water to save calories) 3. I recommend you use the PB2 powdered peanut butter, the macros are great and it also tastes amazing, best i've had so far. ## Low-Calorie Kit Kat Protein Shake Link: https://jatin17solanki.github.io/protein-plate/r/kit-kat-protein-shake/ Video: https://www.instagram.com/reel/Cdma_LSIJiS/ (by ral.livezy) Protein: 30 g protein, 274 kcal per portion Main protein: Whey Meal: Snack Also: quick Serves: 1 Ingredients: - almond or oat milk: 120 ml - whey protein: 30 g - Kit Kat bar: 2 - cocoa powder: 5 g - Greek yogurt: 30 g - water: 100 ml Steps: 1. If you love Kit Kat this one is for you! 2. 120ml almond / oat milk, 30g chocolate whey, 2 kit kat bars, 5g cocoa powder, 30g unflavoured epigamia greek yogurt, Ice cubes / 100ml water. 3. Cow's milk is another alternative to almond milk. However the shake will amount to approximately 320 calories. ## Low-Calorie Rice Paper Karanji Link: https://jatin17solanki.github.io/protein-plate/r/low-cal-karanji/ Video: https://www.instagram.com/reel/DPydqtsDM6u/ (by fit.khurana) Protein: macros not given Main protein: Paneer Meal: Snack Dish: Dessert Also: air fryer Ingredients: - rice paper: 8 - low-fat paneer: ¾ cup - coconut (fresh): 1 cup - dried figs (anjeer): 9 - semolina (sooji): 1.5 tbsp - almonds: 1 handful - raisins - cashews - ghee: 1.5 tsp - green cardamom: ¼ tsp - water Steps: 1. Roast sooji till golden and keep aside. 2. Dry-roast nuts till slightly brown. 3. In a little ghee, roast coconut till fragrant & light brown. 4. Add paneer + anjeer + elaichi → sauté 2–3 mins. 5. Grind everything (except sooji) into a smooth mix. 6. Mix in the sooji and the filling is ready. 7. Dip rice paper in water for a few seconds → place 2 tbsp filling → fold into triangular shapes. 8. Brush lightly with ghee & air-fry at 180°C for 5 mins, flipping once till golden & crisp. 9. Enjoy immediately, or it will get soggy later!! ## Makhana Bhel Puri Link: https://jatin17solanki.github.io/protein-plate/r/makhana-bhel-puri/ Video: https://www.instagram.com/reel/DZUuq_FTJoI/ (by fit.khurana) Protein: 17 g protein, 270 kcal per portion Main protein: Pulses Meal: Snack Dish: Chaat Serves: 1 Ingredients: - makhana: 15 g - boiled kala chana: 60 g - onion, finely chopped: ½ - tomato, finely chopped: ½ - green chutney: 1 tbsp - imli chutney: ½ tbsp - skyr: 50 g - crushed peanuts: 1 tsp - baked sev: 1 tsp - chaat masala: to taste - roasted jeera powder: to taste - salt: to taste - lemon juice Steps: 1. Dry roast the makhana for 2-3 minutes and lightly crush them with your hands. 2. In a bowl, add boiled kala chana, onion, tomato and the roasted makhana. 3. Add green chutney mixed with skyr, imli chutney, chaat masala, roasted jeera powder, salt and a squeeze of lemon. 4. Mix everything really well until coated. 5. Top it with crushed peanuts and baked sev. 6. Finish with a little extra chaat masala and enjoy immediately! ## Malai Paneer Curry Link: https://jatin17solanki.github.io/protein-plate/r/malai-paneer-curry/ Video: https://www.instagram.com/reel/C6vQ-0JqswO/ (by fit.khurana) Protein: 25 g protein, 430 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Curry Serves: 1 Ingredients: - low-fat paneer: 150 g - onion: 1 - tomato: 2 - garlic: 5 cloves - green chilli: 2 - skimmed milk: 70 ml - fresh cream: 1 - red chilli powder: 1 tsp - cumin seeds: 1 tsp - zero-calorie sweetener: ½ tsp - garam masala: 1 tsp - turmeric: ½ tsp - coriander powder: ½ tsp - cinnamon: 1 pinch - dried fenugreek leaves (kasuri methi) - salt Steps: 1. In a pan, add very little ghee/oil. Then add jeera, chopped garlic and green chillies and saute for a minute. Then add onion tomato paste. 2. Cook for 2 mins on medium flame and then add all the masalas mentioned above. Now cover and cook on medium/fast flame for 4-5 minutes until everything is well combined and the mixture dries up a bit. 3. Then add 70-80 ml milk (can add more if you want more gravy) along with malai. Mix well and add the paneer cubes with kasturi methi. Let it cook for another 5 minutes and its ready!!! ## Mango Coconut Chia Protein Pudding Link: https://jatin17solanki.github.io/protein-plate/r/mango-coconut-chia-protein-pudding/ Video: https://www.instagram.com/reel/DI_ViTFz1un/ (by fit.khurana) Protein: 31 g protein, 470 kcal per portion Main protein: Whey Meal: Breakfast Dish: Dessert Serves: 1 Ingredients: - mango: 1 - coconut milk: 100 ml - whey protein: 1 - zero-calorie sweetener - chia seeds: 3 tbsp Steps: 1. Blend mango chunks and a dash of water to prepare a thin puree. Add sweetner of choice along with chia seeds and refrigerate overnight. 2. Mix chia seeds with coconut milk, sweetner, water and whey protein. Refrigerate overnight. 3. In the morning, assemble layer by layer and dig in. ## Mango Falooda with Shirataki Noodles Link: https://jatin17solanki.github.io/protein-plate/r/mango-falooda-shirataki/ Video: https://www.instagram.com/reel/DYTtrbyM8su/ (by fit.khurana) Protein: 30 g protein, 298 kcal per portion Main protein: Whey Meal: Snack Dish: Dessert Serves: 1 Ingredients: - mango: 90 g - whey protein: 1 - water: 180 ml - skimmed milk: 120 ml - zero-calorie sweetener - dragon fruit: 3 tbsp - mango: 1 tbsp - almonds: ½ tbsp - cashews - pistachios - shirataki noodles / rice: 2 tbsp - sabja seeds: 1 tbsp Steps: 1. Blend mango with protein powder, milk, water and zero calorie sweetner. 2. Assemble with shirataki noodles, sabja seeds, nuts, dragon fruit, mango milkshake and chopped mangoes!! ## Mango Paneer Cheesecake Tub Link: https://jatin17solanki.github.io/protein-plate/r/mango-paneer-cheesecake-tub/ Video: https://www.instagram.com/reel/DJ_omHeTKbE/ (by fit.khurana) Protein: 25 g protein, 580 kcal per portion Main protein: Paneer Meal: Snack Dish: Dessert Serves: 1 Ingredients: - oats: 2 tbsp - walnuts: 2 - dried figs (anjeer): 1 - ghee: 2 tsp - salt: 1 pinch - mango: 1 - low-fat paneer: 100 g - Greek yogurt: 80 g - zero-calorie sweetener - zero-calorie sweetener - mango: ½ Steps: 1. Roast walnuts and oats for 5-6 mins until golden brown and crispy. 2. Grind the walnuts, oats, ghee and anjeer until coarse. 3. Firmly press it down into the tub and refrigerate for 10 mins. 4. Blend paneer, mango, yogurt and monkfruit extract (sweetner) until smooth. 5. Add it to your cheesecake tub. 6. Garnish with mango slices and refrigerate for 5-6 hours! ## Mango Paneer Ice Cream Link: https://jatin17solanki.github.io/protein-plate/r/mango-paneer-ice-cream/ Video: https://www.instagram.com/reel/DIVgCt-T0O7/ (by fit.khurana) Protein: macros not given Main protein: Paneer Meal: Snack Dish: Dessert Ingredients: - cashews: 6 - almonds: 6 - dates: 8 - makhana (fox nuts): 1 cup - oats: 2 tbsp - skimmed milk: 350 ml - mango: 2 - low-fat paneer: 120 g Steps: 1. Soak cashews, almonds, dates, makhana and oats in hot milk for 45 minutes. 2. Blend this with 2 mangoes and paneer until the mixture is silky smooth. 3. Set this in a mould and put a cling wrap on top touching the surface if the icecream so that ice crystalls don’t form on top. 4. Freeeze for 8 hours and keep it at room temperature for atleast 10-15 mins before serving and dig in! ## Mango Sticky Coconut Oats Link: https://jatin17solanki.github.io/protein-plate/r/mango-sticky-coconut-oats/ Video: https://www.instagram.com/reel/DZCrKABsPcp/ (by fit.khurana) Protein: 30 g protein, 430 kcal per portion Main protein: Whey Meal: Breakfast, Snack Serves: 1 Ingredients: - coconut milk: 150 ml - coconut milk: 50 ml - water: 100 ml - oats: 25 g - chia seeds: ½ tbsp - whey protein: 1 - zero-calorie sweetener - cinnamon: 1 pinch - rock salt: 1 pinch - mango: 90 g - sesame seeds: 1 pinch Steps: 1. Add the light coconut milk, water, and a splash of the full-fat coconut milk to a pan. 2. Stir in the oats, chia seeds, zero-calorie sweetener, cinnamon, and sea salt. 3. Cook over medium heat for 4-5 minutes, stirring occasionally, until the oats become creamy, and gooey. Add a little extra water if you’d like a thinner consistency. 4. Once cooked, remove from heat and mix in the whey protein until smooth and creamy. 5. Plate alongside sliced Badami mango. 6. Top the oats with the remaining full-fat coconut milk and a pinch of black sesame seeds. 7. Dig in and enjoy your tropical protein-packed breakfast! ## Mango Whey Yogurt Smoothie Bowl Link: https://jatin17solanki.github.io/protein-plate/r/mango-whey-yogurt-smoothie-bowl/ Video: https://www.instagram.com/reel/DJl5IsPTDmO/ (by fit.khurana) Protein: 43 g protein, 520 kcal per portion Main protein: Whey Meal: Breakfast Dish: Salad / bowl, Dessert Serves: 1 Ingredients: - mango: 1 - whey protein: 1 - Greek yogurt: 100 g - chia seeds: 1 tbsp - oats: 1.5 tbsp - zero-calorie sweetener (optional) - water: 2 tbsp - ice apple (tadgola) - mango - granola: 2 tbsp - peanut butter: 1 tsp Steps: 1. Blend all the ingredients until silky smooth and garnish with the above toppings! Dig in. ## Marry Me Tofu Link: https://jatin17solanki.github.io/protein-plate/r/marry-me-tofu/ Video: https://www.instagram.com/reel/DfJxbsDuqj7/ (by cookwithritz_) Protein: macros not given Main protein: Tofu Meal: Lunch, Dinner Dish: Curry Also: global, air fryer Ingredients: - firm / extra-firm tofu: 200 g - cornflour: 2 tsp - Kashmiri chilli powder: ½ tsp - Italian seasoning: ½ tsp - soy sauce: 1 tsp - oil: 1 tsp - salt - black pepper - oil: 1 tsp - onion, finely chopped (small): ½ - minced garlic: 1 tbsp - tomato, finely chopped (medium): 1 - tomato ketchup: 1 tbsp - Kashmiri chilli powder: ½ tsp - Italian seasoning: ½ tsp - chilli flakes: ½ tsp - Greek yogurt: 120 g - salt - black pepper - grated mozzarella: 20 g - chilli flakes - fresh coriander or parsley Steps: 1. Tear the tofu into bite-sized pieces. 2. Toss with cornflour, Kashmiri chilli powder, Italian seasoning, soy sauce, salt, pepper and 1 tsp oil. 3. Air fry at 200°C for 12–15 minutes, shaking halfway, until golden and crispy. 4. For the sauce, heat 1 tsp oil and sauté onion and garlic. 5. Add chopped tomatoes, ketchup, spices, salt and pepper. Cook until jammy. 6. Turn off the heat completely, add Greek yogurt and mix until creamy. 7. Add the crispy tofu and coat it in the sauce. 8. Top with mozzarella, cover and let it melt. 9. Finish with chilli flakes and fresh coriander/parsley. ## Masala Paneer Crumble Sandwich Link: https://jatin17solanki.github.io/protein-plate/r/masala-paneer-crumble-sandwich/ Video: https://www.instagram.com/reel/DZmqdXtTg5N/ (by fit.khurana) Protein: 45 g protein per portion Main protein: Paneer Meal: Breakfast Dish: Sandwich / toast Serves: 1 Ingredients: - cooking oil - cumin seeds - mustard seeds - onion - tomato - red chilli powder - turmeric - black pepper - cumin powder - salt - low-fat paneer: 100 g - cheese: 1 slice - tomato sauce: 1 tbsp - cucumber - whole-wheat bread - Greek yogurt - granola Steps: 1. On a pan, add oil, jeera, rai and sauté for a min. 2. Add crumbled onion and tomato. Let it cook until soft and then add your masalas - chilli powder, halfi, pepper, jeera powder, salt. 3. Add 100g crumbled low fat paneer, 1 slice cheese and 1 tbsp tomato sauce. 4. Cook for 3-4 mins until it becomes creamy. 5. Assemble cucumber slices on whole wheat bread and add your paneer crumble on top. Serve with high protein greek yogurt/skyr + granola + seeds! ## Methi Matar Malai Link: https://jatin17solanki.github.io/protein-plate/r/methi-matar-malai/ Video: https://www.instagram.com/reel/DS9J_iCE7PL/ (by fit.khurana) Protein: 30 g protein, 435 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Curry Serves: 2 Ingredients: - methi leaves (fresh): 1.5 cups - matar (peas), boiled: ¾ cup - jeera: 1 tsp - oil - salt - coriander powder: ½ tsp - haldi: ½ tsp - red chilli powder: ½ tsp - garam masala: ½ tsp - onion, chopped (creamy base): 1 - low-fat paneer, homemade (creamy base): 120 g - garlic (creamy base): 4 cloves - cashews (creamy base): 2 - cinnamon stick (creamy base): 1 - elaichi (creamy base): 2 - sugar: 1 tsp Steps: 1. In a pan, add a little oil and saute some jeera. 2. Then add Matar and cook for 2-3 mins. Then add methi and let it cook for 5-6 mins on low flame. 3. Add the above spices in the cooked methi, matar and saute for 3-4 mins. Turn off the flame. 4. Boil the above ingredients for 12-15 mins (water should be just enough to soak all the above well) until everything is soft and the water has turned slightly pink (onion will leave its color). 5. Let it cool down and Blend this all along with its water (this is the magical ingredient as it contains all the flavor of the spices post boiling) with low fat paneer. 6. Add this creamy mixture to the methi matar mixture and cook for another 7-8 mins on low flame (Add more water while cooking to adjust consistency if needed). 7. Add 1 tsp sugar and mix well. 8. Let it thicken a little and its ready! ## Mexican Paneer Curry with Peri Peri Rice Link: https://jatin17solanki.github.io/protein-plate/r/mexican-paneer-curry-peri-rice/ Video: https://www.instagram.com/reel/DIBgBSOzY65/ (by fit.khurana) Protein: 32 g protein, 590 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Curry, Rice Also: global Serves: 2 Ingredients: - low-fat paneer: 200 g - coconut milk: 120 ml - green peas: 1 cup - spinach: 1 cup - capsicum (bell pepper) - mushroom - onion: 1 - garlic: 2 - green chilli: 2 - sugar: 1 tbsp - red chilli powder: 1 tsp - oregano: 1 tsp - black pepper: ¼ tsp - olive oil: 1 tsp - olive oil: 1 tsp - Schezwan chutney: 1 tbsp - coriander leaves: 1 handful - salt: 1 pinch - cooked rice: 100 g Steps: 1. Boil peas and spinach and blend it with coconut milk and 2 green chillies. 2. Add olive oil to a pan, along with garlic and onions. Saute until a little brown and add bell peppers and mushrooms (optional) 3. Cook for a couple of minutes and add seasonings to this. 4. Now add the coconut base and add sugar and red chilli powder to this along with paneer. 5. Add water to adjust consistency and let it cook for 15 mins on low flame. 6. Add olive oil to the pan along with schezwan chutney and a pinch of salt. 7. Add rice and chopped coriander to this and mix well. 8. Cook for 2 minutes and it’s ready! ## Millet Moong Khichdi with Tofu Chilli Link: https://jatin17solanki.github.io/protein-plate/r/millet-moong-khichdi-tofu/ Video: https://www.instagram.com/reel/DMDKLRbxFa4/ (by fit.khurana) Protein: 40 g protein, 660 kcal per portion Main protein: Pulses Meal: Lunch Dish: Rice Serves: 1 Ingredients: - millet: ½ cup - yellow moong dal: 1 cup - green peas: ½ cup - carrot: ½ cup - bottle gourd (lauki): ½ cup - tomato: ½ cup - onion: 2 tbsp - capsicum (bell pepper): 4 tbsp - salt - turmeric: ¼ tsp - asafoetida (hing): 1 pinch - mustard seeds: 1 tsp - cumin seeds: 1 tsp - sambhar powder: 2 tsp - sugar: 1 tsp - red chilli powder: ½ tsp - green chilli: 1 - curry leaves: 4 - garlic: 2 - dried red chilli: 2 - tamarind (imli): ¼ cup - firm tofu: 150 g - chilli oil: 1 tsp Steps: 1. Add the millet, dal, veggies, salt, haldi, 1 tsp oil to a cooker with 4-5 cups of water. 2. Cook for 4-5 whistles and until then prep the tadka. 3. Add ghee/oil to a pan along with jeera, mustard, minced garlic, green chilli, red chilli, curry leaves. 4. Sauté for a min and add onion, bell peppers. 5. Cook for 2 mins and add your cooked khichdi along with sambar powder, sugar, red chilli powder, and imli water. 6. Add a little water to adjust consistency and let it come to a boil! Its ready. 7. For the tofu chilli, just sauté 150g tofu with 1 tsp chilli oil, salt and lemon juice. ## Mint Cheese Spread Link: https://jatin17solanki.github.io/protein-plate/r/mint-cheese-spread/ Video: https://www.instagram.com/p/Ddks0wiTqgz/ (by homechefalison) Protein: macros not given Main protein: Paneer Dish: Sauce / dip Ingredients: - low-fat paneer: 200 g - fresh coriander: ½ handful - fresh mint: ½ handful - green chilli: 1 - garlic, roasted in the oil: 3 cloves - oil: 1 tbsp - lime juice: 10 ml - salt: 1 tsp - water: 50 ml Steps: 1. To a blender, add 200g low fat paneer, ½ handful fresh coriander, ½ handful fresh mint, 1 green chilli, 3 garlic cloves, roasted in 1 tbsp oil, 10ml lime juice (around ½ lime), 1 tsp salt, 50ml water. 2. Blend everything until smooth and creamy. 3. Transfer the mixture to a container and refrigerate for at least 1 hour. 4. And you’ve made yourself a creamy, thick and high protein mint cheese spread! ## Mint Paneer Hung Curd Dip Link: https://jatin17solanki.github.io/protein-plate/r/mint-paneer-hung-curd-dip/ Video: https://www.instagram.com/reel/DKmSECloKqV/ (by fit.khurana) Protein: macros not given Main protein: Paneer Meal: Snack Dish: Sauce / dip Ingredients: - Greek yogurt: 1 cup - low-fat paneer: 100 g - mint leaves: 1 cup - cashews: 5 - garlic: 3 - coriander leaves: ¼ cup - salt - oregano: 1 tbsp - sugar: 1 tsp - black pepper: ½ tsp - green chilli: 3 Steps: 1. Blend everything until smooth and store in the fridge for 5-6 hrs so that it sets well and thickens. ## Moong Bhajiya Link: https://jatin17solanki.github.io/protein-plate/r/moong-bhajiya/ Video: https://www.instagram.com/reel/DcLgffas8Ud/ (by fit.khurana) Protein: 19 g protein, 360 kcal per portion Main protein: Pulses Meal: Snack Dish: Kebab / tikki Also: air fryer Serves: 2 Ingredients: - yellow moong dal: 150 g - green chillies: 2 - garlic: 2 cloves - rice flour: 20 g - onion, finely chopped: 1 tbsp - coriander leaves, chopped: 1 tbsp - cumin seeds: ½ tsp - carom seeds (ajwain): ¼ tsp - red chilli powder: ¼ tsp - turmeric: ¼ tsp - chaat masala: ½ tsp - salt: to taste - baking soda: ¼ tsp - hot oil: 1 tsp - oil spray: 2 - skyr (dressing): 50 g - green chutney (dressing): 1 tbsp Steps: 1. Soak 150g yellow moong dal for 1 hour. Drain it well. 2. Take 100g of the soaked dal along with the green chillies and garlic. Add 2–3 tbsp water little by little and grind into a coarse, thick paste. 3. Transfer the ground mixture to a bowl and whip it well for 1–2 minutes to incorporate air. 4. Add the remaining 50g soaked whole dal, rice flour, coriander, cumin seeds, ajwain, red chilli powder, turmeric, and chaat masala. Mix everything well. 5. Don’t add the salt, baking soda, or onion yet. Keep the batter thick. 6. Preheat your air fryer to 200°C for 5 minutes. 7. Once the air fryer is hot, add the chopped onion, salt, ¼ tsp baking soda, and 1 tsp hot oil to the batter. Mix well. 8. Make small dollops of around 20–25g each. 9. Lightly oil spray the dollops and air fry at 190°C for around 8 minutes. 10. Flip them and spray with oil again a d air fry at 200°C for another 6–8 minutes, until deep golden and crispy. It’s completely okay if it sticks to the bottom, just scrape, flip and air fry. Mine stuck too but came out beautiful❤️ 11. For the dressing, mix 50g Skyr with 1 tbsp green chutney until smooth and creamy. ## Moong Dal Broccoli Idli Link: https://jatin17solanki.github.io/protein-plate/r/moong-dal-broccoli-idli/ Video: https://www.instagram.com/reel/DGSw8iCTY18/ (by fit.khurana) Protein: 16 g protein, 230 kcal per portion Main protein: Pulses Meal: Breakfast, Lunch Ingredients: - yellow moong dal: 100 g - broccoli: ½ cup - curd (dahi): 50 g - green chilli: 1 tbsp - ginger: 1 - cumin powder: 1 tsp - eno fruit salt: ¾ tsp - salt: to taste - ghee: 1 tsp Steps: 1. Blend soaked moong dal with curd into a smooth batter (add 1-2 tbsp water if needed). 2. Mix in grated broccoli, salt, and cumin. Let it rest for 15-20 minutes to activate fermentation. 3. Just before steaming, add eno and mix the batter gently. 4. Grease the mold, pour in the batter and steam for 15-18 mins until fluffy (can also take a little longer). 5. Let the idlis cool down a bit before demoulding or else they will stick. 6. If they still stick to the mould, dip a spoon or knife in water and gently release the edges. 7. Don’t overmix the batter. 8. Add water ONLY if needed. Watery mixture can make idlis flat. ## Moong Dal Kosambari Link: https://jatin17solanki.github.io/protein-plate/r/moong-dal-kosambari/ Video: https://www.instagram.com/p/Dc-5JbGzIEG/ (by vishal.chowhan_) Protein: 27 g protein, 410 kcal per portion Main protein: Paneer + Pulses Meal: Snack Dish: Salad / bowl Serves: 1 Ingredients: - cucumber: 150 g - moong dal, soaked (raw weight): 50 g - carrot, grated: 50 g - coconut, grated: 10 g - pomegranate: 40 g - low-fat paneer, crumbled: 50 g - roasted peanuts: 10 g - coriander leaves: 1 handful - green chilli, chopped: 1 - salt: ½ tsp - lime juice: 10 ml Steps: 1. To a bowl add 150g cucumber, 50g soaked moong dal (50g raw weight before soaking), 50g grated carrot, 10g grated coconut, 40g pomegranate, 50g crumbled low-fat paneer, 10g roasted peanuts, handful of fresh coriander, 1 chopped green chilli, 1/2 tsp salt, squeeze of half a lime (10ml). 2. Mix everything together really well and it’s ready to serve! ## Moong Dal Paneer Chilla Wrap Link: https://jatin17solanki.github.io/protein-plate/r/moong-dal-paneer-chilla-wrap/ Video: https://www.instagram.com/reel/Cp7mUT0q3bc/ (by fit.khurana) Protein: 16 g protein, 200 kcal per portion Main protein: Pulses + Paneer Meal: Lunch, Snack, Dinner Dish: Wrap / roll, Chilla / pancake Ingredients: - yellow moong dal: 1 cup - coriander leaves: 1 handful - garlic: 5 cloves - ginger: 1 - cumin seeds: 1 tbsp - red chilli powder: ½ tbsp - salt: to taste - water: ¼ cup - low-fat paneer: 150 g - capsicum (bell pepper) Steps: 1. No written method — watch the video for the steps. ## Moong Dal Paneer Pizza Link: https://jatin17solanki.github.io/protein-plate/r/moong-dal-paneer-pizza/ Video: https://www.instagram.com/reel/Dcx_x4Gg4oU/ (by shemusttry) Protein: 30 g protein, 350 kcal per portion Main protein: Paneer Meal: Lunch, Snack, Dinner Dish: Pizza Also: air fryer optional Serves: 2 Ingredients: - moong dal, soaked: 60 g - plain yogurt: 2 tbsp - psyllium husk: ½ tsp - baking soda: ¼ tsp - salt - turmeric (haldi) - low-fat paneer: 190 g - plain yogurt - ginger-garlic paste - salt - garam masala - coriander powder (dhaniya powder) - red chilli - oil spray - tomatoes, cooked: 2 - garlic cloves: 6 cloves - basil - red chillies: 2 - salt - jaggery or sugar (optional) - mixed veggies - mozzarella - basil Steps: 1. Base: Blend 60g soaked moong dal with 2 tbsp yogurt, ½ tsp psyllium husk, ¼ tsp baking soda, salt & haldi. Spread on greased parchment. 2. Paneer: Marinate 190g low-fat paneer with yogurt, ginger-garlic paste, salt, garam masala, dhaniya powder, red chilli & oil spray. 3. Quick sauce: Blend cooked 2 tomatoes + 6–7 garlic cloves + basil + 2 red chillies + salt. Add a little jaggery/sugar if you like. 4. Air fry: Base 5 min at 150°C → add sauce, veggies, paneer, mozzarella & basil → 9–10 min at 160°C. 5. Pan: Cook covered on low-medium flame, flip once cooked, add toppings & cook covered on the lowest flame for 7–8 min. ## Moong Dal Pizza Chilla Link: https://jatin17solanki.github.io/protein-plate/r/moong-dal-pizza-chilla/ Video: https://www.instagram.com/reel/DNKhF0UuRAN/ (by fit.khurana) Protein: 25 g protein, 350 kcal per portion Main protein: Pulses Meal: Breakfast, Lunch Dish: Chilla / pancake, Pizza Serves: 1 Ingredients: - yellow moong dal: 1 cup - green chilli: 2 - garlic: 2 cloves - salt: to taste - spinach: 1 cup (optional) - nigella seeds (kalonji): 1 tsp - oregano: 1 tbsp - oregano: 1 tbsp - black pepper: ½ tsp - cheese: ½ - pizza sauce: 2 tbsp - basil Steps: 1. Grind soaked moong, chillies, salt and garlic into a smooth paste along with some water. (The consistency shoulf be that of a dosa batter) 2. Add chopped spinach and all the seasonings into this batter and mix well. 3. Make a regular cheela (a little thicker) on a non-stick tava and while it is partially cooked add low fat crumbled paneer on top. 4. Using a spatula, press onto the paneer so that it sticks well to the uncooked side of the cheela. 5. Now flip and cook for 3-4 mins until the paneer side is golden. 6. Now add your pizza sauce, veggies, basil and cheese. 7. Cover and cook on low flame for 8-10 mins until the veggies have softened and cheese has melted. 8. Slice and enjoy. ## Moong Dal Veg Pizza Link: https://jatin17solanki.github.io/protein-plate/r/moong-dal-veg-pizza/ Video: https://www.instagram.com/p/DdDQLIrzSIb/ (by pawar_omkar) Protein: 49 g protein, 710 kcal per portion Main protein: Pulses Meal: Lunch, Dinner Dish: Pizza Also: global Serves: 1 Ingredients: - moong dal, soaked: 250 g - turmeric powder: ½ tsp - coriander powder: 1 tsp - chilli powder: ½ tsp - salt: 1 tsp - water: 150 ml - oil: 1 tbsp - pizza sauce: 3 tbsp - oregano: ⅓ tsp - mozzarella cheese: 30 g - capsicum: 10 g - tomato: 10 g - onion: 10 g - low-fat paneer: 50 g - mozzarella cheese (second layer): 30 g - chilli flakes: ¼ tsp - oregano (topping): ¼ tsp - salt (topping): ¼ tsp - black pepper: ¼ tsp Steps: 1. To a blender add: 250g soaked moong dal, 1/2 tsp turmeric powder, 1 tsp coriander powder, 1/2 tsp chilli powder, 1 tsp salt, 150ml water. 2. Blend it into a nice smooth batter. 3. Now, heat a pan on medium heat and add 1 tbsp oil. 4. Pour in the prepared batter and spread it out evenly into a pizza base. 5. Let it cook for about 3 minutes until the bottom is nice and crispy. 6. Flip it over, and on the crispy side add: 3 tbsp pizza sauce, 1/3 tsp oregano, 30g mozzarella cheese, 10g capsicum, 10g tomato, 10g onion, 50g low-fat paneer, another 30g mozzarella cheese. 7. Finally, sprinkle: 1/4 tsp chilli flakes, 1/4 tsp oregano, 1/4 tsp salt, 1/4 tsp black pepper. 8. Sprinkle a little water around the sides of the pan, cover and bring the flame to low. 9. After about 2 minutes, once the cheese is beautifully melted, remove the lid. 10. And your High Protein Moong Dal Veg Pizza is ready! ## My Latest Sandwich Obsession Link: https://jatin17solanki.github.io/protein-plate/r/my-latest-sandwich-obsession/ Video: https://www.instagram.com/reel/Dc3-3_8M-cO/ (by izhecoconuts) Protein: video only (no written recipe) Meal: Snack Dish: Sandwich / toast Details missing: Written recipe (the caption is only the title; the video is the recipe) ## Nariyal Chutney Link: https://jatin17solanki.github.io/protein-plate/r/nariyal-chutney/ Video: https://www.instagram.com/reel/C06Z98VJRPm/ (by fit.khurana) Protein: macros not given Main protein: Pulses Dish: Sauce / dip Ingredients: - roasted chana: 1 cup - dried red chilli: 3 - garlic: 5 cloves - cooking oil: 1 tbsp - coconut (fresh): ¾ cup - tamarind (imli): 1 - coriander leaves: 1 handful - mustard seeds - curry leaves Steps: 1. No written method — watch the video for the steps. ## No-Bake Black Chana Fudgy Brownies Link: https://jatin17solanki.github.io/protein-plate/r/black-chana-fudgy-brownies/ Video: https://www.instagram.com/reel/DaKtXZIzyby/ (by homechefalison) Protein: 9 g protein, 409 kcal per portion Main protein: Pulses Meal: Snack Dish: Dessert Serves: 4 Ingredients: - black chickpeas (kala chana): 1 cup - dates: 1 cup - cocoa powder: 30 g - vanilla extract: 1 tsp - salt: 1 pinch - water: 30 ml - dark chocolate: 80 g - almonds: 10 g Steps: 1. In a blender add 150g or 1 cup Boiled Black Chana (Black Chickpeas / Kala Chana), 150g or 1 cup Dates (soaked in warm water), 30g Cocoa Powder (1/4 cup), 1 tsp Vanilla Extract (5ml), Pinch of salt, 30ml water (add more of it isn’t blending) 2. Melt 80g of dark chocolate, pour it on top and add 10g crushed nuts (I used almonds). 3. Put it in the fridge for 3 to 4 hours and it’s ready. ## No-Bake Roasted Chana Brownie Bars Link: https://jatin17solanki.github.io/protein-plate/r/no-bake-chana-brownie-bars/ Video: https://www.instagram.com/reel/DZCsLm8zB_s/ (by homechefalison) Protein: 10 g protein, 380 kcal per portion Main protein: Pulses Meal: Snack Dish: Dessert Serves: 4 Ingredients: - roasted chana: 110 g - dates: 200 g - cocoa powder: 30 g - water: 50 ml - dark chocolate: 30 g - almonds: 10 g Steps: 1. 110g Roasted Channa, 200g soaked dates (I didn’t soak mine), 30g cocoa powder, 50ml water. 2. Blend it to a thick paste, Transfer it to a container and press it down well. Then top it up with the (30g) melted dark chocolate, sprinkle over (10g) almonds. 3. Refrigerate it for an hour and then split it into 4 bars. ## Paan Gulkand Paneer Cheesecake Link: https://jatin17solanki.github.io/protein-plate/r/paan-gulkand-paneer-cheesecake/ Video: https://www.instagram.com/reel/DPquYLJDGPe/ (by fit.khurana) Protein: macros not given Main protein: Paneer Meal: Snack Dish: Dessert Ingredients: - cashews: 3 - almonds: 3 - oats: 2 tbsp - ghee: 2 tsp - dried figs (anjeer): 2 - green cardamom: 1 pinch - nutmeg powder: 1 pinch - low-fat paneer: 100 g - Greek yogurt: 80 g - gulkand: ½ tbsp - betel (paan) leaves: 3 - fennel seeds: 1 tsp - zero-calorie sweetener - pistachios: 2 tbsp - green cardamom: 1 pinch Steps: 1. Roast the oats and nuts for 4-5 mins. 2. Grind everything together and spread the base in your container. Press it down firmly using a spatula and let it sit in the fridge for 10 mins. 3. Blend everything together until silky smooth. You may add little yogurt if mixture seems too thick. 4. Pour this over your base layer. Garnish with chopped pista and dried rose petals. 5. Set in the fridge for 4-5 hours and its ready!! ## Palak Chana Curry Link: https://jatin17solanki.github.io/protein-plate/r/palak-chana-coconut-curry/ Video: https://www.instagram.com/reel/CgykudDrcFJ/ (by ral.livezy) Protein: 15 g protein, 406 kcal per portion Main protein: Pulses Meal: Lunch, Dinner Dish: Curry Ingredients: - ghee: 1 tsp - ginger-garlic paste: 1 tbsp - turmeric: ½ tsp - coriander (powder): 1 tsp - cumin seeds: 1 tsp - red chilli powder: ½ - water - coconut milk: 200 ml - salt: 1 tsp - spinach: 2 handful - onion: 1 - chickpeas (chole): 600 g Steps: 1. A curry you must try! Goes with rice, chapati, bread, you name it! 2. Per 250g. 3. 1 tsp ghee on a high flame, 1 chopped online, 1 tbsp ginger garlic paste, 1/2 tsp turmeric, 1 tsp Coriander, 1 tsp jeera, 1/2 chili powder, 1 tsp grama masala, Add half cup water, 600g chana, 200ml coconut milk, Half cup water, 1 tsp salt, 2 handfuls of spinach. ## Palak Matar Paneer Link: https://jatin17solanki.github.io/protein-plate/r/palak-matar-paneer/ Video: https://www.instagram.com/reel/C1jvbBTJ-_9/ (by fit.khurana) Protein: macros not given Main protein: Paneer Meal: Lunch, Dinner Dish: Curry Ingredients: - spinach: 1 cup - coriander leaves: 1 handful - green chilli: 2 - green peas: ⅓ cup - low-fat paneer: 150 g - cumin seeds: 1 tsp - garlic: 3 - onion: 1 - curd (dahi): ⅓ cup - garam masala: ½ tsp - red chilli powder - turmeric - coriander powder - whole-wheat flour (atta): 2 tsp - milk: ⅓ cup - sugar: ½ tsp - dried fenugreek leaves (kasuri methi) (optional) Steps: 1. Prepare a purée with boiled palak, chillies and coriander. 2. Add some ghee in a pan, then add jeera, garlic, chillies. After a min add chopped onion. Let it brown and then add the curd. After this add all the masalas. Let it cook for 2 mins and add the palak purée. Cover and cook for 5 mins and add the boiled peas, along with a dash of water and wheat flour. Add the paneer, milk and sugar, add some kasturi methi and cook for 5 mins. ## Palak Paneer with Paneer Purée Link: https://jatin17solanki.github.io/protein-plate/r/palak-paneer-puree/ Video: https://www.instagram.com/reel/DYPV4RZTA6d/ (by ral.livezy) Protein: 20 g protein, 270 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Curry Serves: 3 Ingredients: - cooking oil: 1 tsp - onion: 1 - ginger-garlic paste: 1 tsp - turmeric: ¼ tsp - red chilli powder: ½ tsp - coriander powder: 1 tsp - garam masala: ½ tsp - tomato: 120 g - salt: ½ tsp - spinach: 250 g - paneer: 200 g - water: ⅓ cup - cooking oil: 1 tbsp - cumin seeds: ¾ tsp - Kashmiri red chilli powder: 1 tsp - garlic: 3 Steps: 1. Add 1 tsp oil to a pan on medium heat, 1 large onion (~120g), thinly sliced, 1 tsp ginger garlic paste, Cook till golden brown. 2. Add ¼ tsp turmeric, 1/2 tsp chilli powder, 1 tsp coriander powder, ½ tsp garam masala, Mix well and let it cook for a minute. 3. Then add 120g tomato purée, 1/2 tsp salt, Mix well and cook for 2 min (it should become thick and glossy) 4. Then add 250g chopped palak, Mix well on low flame and let it cook for 3 minutes. 5. While the spinach is cooking, To a blender add 200g soft paneer, ⅓ cup hot water (for blending), Add this paneer purée into the spinach that’s cooking, Mix well and let it simmer for only a min or 2. 6. Make a Tadka, 1 tbsp oil, ¾ tsp cumin seeds, 1 tsp Kashmiri chilli powder, 3 garlic cloves, finely chopped. 7. Mix in the tadka and switch off the flame. Garnish with a handful of chopped coriander and enjoy. ## Palak Papdi Chaat Link: https://jatin17solanki.github.io/protein-plate/r/palak-papdi-chaat/ Video: https://www.instagram.com/reel/DW1FHEbDLkg/ (by fit.khurana) Protein: 18 g protein, 298 kcal per portion Main protein: Pulses Meal: Snack Dish: Chaat Also: air fryer Serves: 1 Ingredients: - spinach leaves: 8 - besan: ¼ cup - haldi: ¼ tsp - chilli powder: ½ tsp - coriander powder: ½ tsp - garam masala: ¼ tsp - cumin powder: ½ tsp - salt: to taste - water - Greek yogurt or skyr (topping): 90 g - moong sprouts (topping): ¼ cup - onions, chopped (topping): 2 tbsp - pomegranate seeds (topping): 2 tbsp - green chutney (topping): 1 tbsp - imli chutney (topping): 1 tbsp Steps: 1. Prep the palak: wash the spinach leaves thoroughly and pat them completely dry. 2. Make the batter: mix besan, haldi, chilli powder, coriander powder, garam masala, cumin powder, salt and water to form a smooth, slightly thick batter. 3. Coat the leaves: dip and coat each spinach leaf evenly in the batter. 4. Air fry: air fry at 180°C for 8–10 minutes until crispy. 5. Assemble: break the crispy palak leaves into bite-sized pieces in a bowl. 6. Add toppings: top with Greek yoghurt, sprouts, onions, pomegranate, green chutney and mithi chutney. 7. Serve: serve immediately while the palak is still crisp. ## Paneer Burger Salad Link: https://jatin17solanki.github.io/protein-plate/r/paneer-burger-salad/ Video: https://www.instagram.com/reel/DUndZHDExJ8/ (by fit.khurana) Protein: 30 g protein, 430 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Salad / bowl Serves: 1 Ingredients: - oil: 1 tsp - red chilli powder: 1 tsp - mixed herbs: 1 tsp - garam masala: 1 tsp - black pepper: 1 tsp - ginger-garlic paste: 1 tbsp - salt: to taste - whole-wheat breadcrumbs: ¼ cup - low-fat paneer: 80 g - skyr (sauce): 80 g - chilli flakes (sauce): 1 tbsp - garlic powder (sauce): 1 tbsp - ketchup (sauce): 1 tbsp - lemon juice: ½ - lettuce: ½ - tomato (small): 1 - cucumber: ½ - capsicum (small): 1 Steps: 1. Mix oil, all dry spices, ginger-garlic paste and salt to make a marinade. 2. Add breadcrumbs and coat the paneer evenly with the mixture. 3. Heat a pan with a little oil and grill the paneer cubes on both sides until golden and crispy. 4. Mix skyr with chilli flakes, pepper, garlic powder and ketchup to make the sauce. 5. Assemble finely chopped lettuce, tomato, cucumber and capsicum with the grilled paneer in a bowl. 6. Add the sauce, toss everything evenly and enjoy! ## Paneer Butter Garlic Link: https://jatin17solanki.github.io/protein-plate/r/paneer-butter-garlic/ Video: https://www.instagram.com/p/DeMKqRyT1O6/ (by sagarskitchenofficial) Protein: 24 g protein, 393 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Curry Also: quick Serves: 3 Ingredients: - low-fat paneer: 250 g - ginger-garlic paste: 1 tbsp - corn flour: 2 tbsp - black pepper powder: 1 tbsp - chilli flakes: 1 tsp - soy sauce (for the paneer): 2 tbsp - salt: 1 tsp - ghee: 1 tbsp - butter: 1 tbsp - garlic, chopped: 2 tbsp - green garlic shoots, chopped: 2 tbsp - soy sauce (for the sauce): 1 tbsp - black pepper: 1 tbsp - fresh cream: 3 tbsp - milk: 150 ml - coriander leaves, chopped - honey: 1 tsp - chilli oil: 1 tsp Steps: 1. To a bowl, add 250g low-fat paneer, 1 tbsp ginger-garlic paste, 2 tbsp corn flour, 1 tbsp black pepper powder, 1 tsp chilli flakes, 2 tbsp soy sauce, 1 tsp salt. 2. Mix well until the paneer is evenly coated. 3. To a pan on medium heat, add 1 tbsp ghee. 4. Add the marinated paneer, making sure the pieces are nicely spaced out. 5. Cook for about 5 minutes, until the paneer is golden and crispy. Set it aside. 6. To the same pan, add: 1 tbsp butter, 2 tbsp chopped garlic, 2 tbsp chopped green garlic shoots. 7. Sauté well, then add: 1 tbsp soy sauce, 1 tbsp black pepper, 3 tbsp fresh cream. 8. Mix well. 9. Pour in 150ml milk and let the sauce cook for about 2 minutes, until it becomes creamy. 10. Now throw the crispy paneer back in. 11. Chuck in a bunch of chopped coriander and add 1 tsp honey. 12. Mix everything together and let it cook for another 2 minutes. 13. Switch off the flame, drizzle over 1 tsp chilli oil, give it one final mix, and it’s ready to serve! ## Paneer Cheese Cucumber Sandwich Link: https://jatin17solanki.github.io/protein-plate/r/paneer-cheese-cucumber-sandwich/ Video: https://www.instagram.com/reel/Cs_KM_8p97G/ (by fit.khurana) Protein: 30 g protein, 500 kcal per portion Main protein: Paneer Meal: Lunch, Snack Dish: Sandwich / toast Serves: 1 Ingredients: - low-fat paneer: 150 g - cheese: ½ - oregano - black pepper - salt - red chilli powder - skimmed milk: 50 ml - cucumber - tomato - bread Steps: 1. No written method — watch the video for the steps. ## Paneer Chickpea Herb Rice Link: https://jatin17solanki.github.io/protein-plate/r/paneer-chickpea-herb-rice/ Video: https://www.instagram.com/p/DZtnhfJzJn7/ (by mrbfit_) Protein: 42 g protein, 703 kcal per portion Main protein: Paneer Meal: Lunch Dish: Rice Also: quick Serves: 1 Ingredients: - garlic, sliced: 2 cloves - onion, chopped (small): 1 - boiled or canned chickpeas: 120 g - low-fat paneer: 100 g - spring onion: ½ cup - salt: 1 tsp - chilli flakes: 1 tsp - oregano: 1 tsp - chilli powder: 1 tsp - cooked rice: 200 g - lime: ½ Steps: 1. To a pan on medium heat add 2 cloves of slices garlic, 1 small chopped onion or half a regular size onion. 2. Sauté for 2 min or till golden brown. 3. 120g boiled or canned chickpeas (I used 200g canned chickpeas - it was too much for me), 100g low fat paneer, half cup spring onion. Mix well. 4. Add 1 tsp salt, 1 tsp chilli flakes, 1 tsp oregano, 1 tsp chilli powder (the original recipe uses peri peri powder instead). Mix well. 5. Add 200g cooked rice. Mix well. 6. Squeeze half a lime and that’s it. ## Paneer Chocolate Chia Mousse Link: https://jatin17solanki.github.io/protein-plate/r/paneer-chocolate-chia-mousse/ Video: https://www.instagram.com/reel/DXyGsqizrWO/ (by ral.livezy) Protein: 35 g protein, 680 kcal per portion Main protein: Paneer Meal: Snack Dish: Dessert Serves: 1 Ingredients: - paneer: 150 g - cocoa powder: 2 tbsp - dark chocolate: 2 - milk: 100 ml - honey: 1 tbsp - chia seeds: 1 tsp Steps: 1. Let’s see if it’s worth hype, I’ve made a tiny tweak by adding chia seeds for the gut. 2. To a blender add: 150g paneer, 2 tbsp cocoa powder (10g), 2 squares dark chocolate (16g - 95% dark), 100ml milk (I did 70ml in the video as I like mine thicker), 1 tbsp honey (20g) 3. Transfer it to a bowl, And 1 tsp chia seeds, And mix it well. 4. Now Refrigerate for 2 hours. ## Paneer Chole Hummus Plate Link: https://jatin17solanki.github.io/protein-plate/r/paneer-chole-hummus-plate/ Video: https://www.instagram.com/p/DRencTQgUxz/ Protein: 16 g protein, 350 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Salad / bowl Also: global Serves: 2 Ingredients: - boiled chole: 100 g - paneer, cubed: 100 g - sesame seeds: 2 tbsp - olive oil: 1 tbsp - garlic: 2 cloves - curd (dahi): ½ cup - lemon juice: 1 tsp - salt: to taste - black pepper: to taste - red chilli powder: ½ tsp - ghee (for sautéing): ½ tsp Steps: 1. In a jar, add sesame seeds, olive oil, garlic, boiled chole, curd, salt, black pepper and lemon juice. 2. Blend until completely smooth and creamy to form your hummus. 3. Heat a pan and add a little ghee. 4. Add paneer, a handful of boiled chole, salt, black pepper and red chilli powder. 5. Sauté for a few minutes until slightly golden and coated well. 6. On a plate, spread a thick layer of hummus. 7. Top it with the cooked paneer and chole. 8. Pair with your favourite bread or roti for a complete high-protein lunch. ## Paneer Chole Salad Bowl Link: https://jatin17solanki.github.io/protein-plate/r/paneer-chole-salad-bowl/ Video: https://www.instagram.com/p/DCEcGydS4FX/ Protein: 33 g protein, 440 kcal per portion Main protein: Paneer Meal: Snack Dish: Salad / bowl Ingredients: - ghee: ½ tsp - dahi (yogurt): 75 g - low-fat paneer: 100 g - boiled chole (chickpeas): 100 g - bell pepper, diced: ½ - cucumber, diced: ½ - tomato, diced: 1 - onion, diced: 1 - salt - red chilli powder - black pepper - kasuri methi - red chilli sauce - water Steps: 1. In a pan, add ghee and toss in the boiled chole. Add salt, red chilli powder, black pepper, and methi, and cook until well coated. 2. In a large bowl, add diced onion, tomato, cucumber, and bell pepper. Place the cooked chole in the center. 3. For the dressing, blend paneer, dahi, salt, red chilli powder, red chilli sauce, black pepper, and a little water until smooth. 4. Drizzle the dressing over the salad bowl, mix, and enjoy. ## Paneer Dumpling Sticks Link: https://jatin17solanki.github.io/protein-plate/r/paneer-dumpling-sticks/ Video: https://www.instagram.com/p/DG51QJsPrcP/ Protein: macros not given Main protein: Paneer Meal: Snack Also: global Ingredients: - carrot: 1 - cabbage: 1 cup - onion: 1 - garlic: 2 cloves - ginger: 1 - paneer: ½ cup - rice papers: 5 - mozzarella cheese - black pepper: ¼ tsp - soy sauce: 2 tsp - oil - chilli oil (garnish) - spring onion or coriander (garnish) Steps: 1. Finely chop carrots, cabbage, onion, garlic, ginger and paneer. Add in mozzarella cheese, pepper and soy sauce and mix well. Set aside. 2. Pour water in a plate. Dip the rice paper on both sides until well hydrated. 3. Place it on a plate. Add the filling. Roll it up. Cook on a pan with some oil. 4. Garnish with chilli oil and spring onion or coriander. Serve hot with any chilli garlic dip. Enjoi! ## Paneer Green Chutney Sandwich Link: https://jatin17solanki.github.io/protein-plate/r/paneer-green-chutney-sandwich/ Video: https://www.instagram.com/reel/C5yASN7KQgB/ (by fit.khurana) Protein: 30 g protein, 420 kcal per portion Main protein: Paneer Meal: Lunch, Snack Dish: Sandwich / toast Serves: 1 Ingredients: - coriander leaves: 1 handful - salt: to taste - cumin seeds: 1 tsp - peanuts: 1 tbsp - onion: 2 tbsp - garlic: 4 cloves - green chilli: 2 - water - low-fat paneer: 130 g - cheese: ½ (optional) - salt: to taste - red chilli powder: 1 tsp - black pepper: ¼ tsp - oregano: 1 tsp - green chutney (from above): 2 tbsp Steps: 1. Blend all of this together to make the chutney and add water as needed to make desired consistency. 2. Blend all the ingredients well until it forms a smooth paste. You can add a dash of water to make it smoother and creamier. It should be a thicky consistency like cheese spread and not watery. 3. Chill in the fridge for 30 mins and then add chopped cucumber, tomato, onion and mix well. 4. Take a multigrain loaf/ normal whole wheat bread. If you opt for a loaf, remove the bready part as much as possible and add lettuce onto it. Spread this mixture onto the lettuce and enjoy with some sriracha sauce. ## Paneer Kali Mirch Link: https://jatin17solanki.github.io/protein-plate/r/paneer-kali-mirch/ Video: https://www.instagram.com/reel/DX9LX3zTJAy/ (by ral.livezy) Protein: 44 g protein, 460 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Curry Serves: 1 Ingredients: - low-fat paneer: 200 g - salt: ½ tsp - ginger-garlic paste: 1 tsp - black pepper: 1 tsp - garam masala: ½ tsp - dried fenugreek leaves (kasuri methi): 1 tsp - yogurt: 3 tbsp - cooking oil: 1 tsp - cumin seeds: ½ tsp - green chilli - water: ½ cup Steps: 1. Low fat paneer - 200 g, small cubes, Salt - 1/2 tsp, Yogurt - 3 tbsp, Ginger-garlic paste - 1 tsp, Pepper powder - 1 tsp, Garam masala - 1/2 tsp, Kasuri methi - 1 tsp, crushed, Mix well and rest for 5 minutes. 2. To a pan on medium heat add Oil - 1 tsp, Cumin seeds - ½ tsp, Green chilli, Add the marinated paneer, Half a cup water, Cook for 5 minutes. ## Paneer Kati Roll Link: https://jatin17solanki.github.io/protein-plate/r/paneer-kati-roll/ Video: https://www.instagram.com/p/DadOH0PzGjK/ (by chefron.cooks) Protein: 17 g protein, 217 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Wrap / roll Serves: 4 Ingredients: - Greek yogurt: 60 g - ginger-garlic paste: 1 tbsp - red chilli powder: 1 tsp - garam masala: 1 tsp - turmeric: ¼ tsp - kasuri methi: 1 tbsp - salt: 1 tsp - low-fat paneer: 200 g - coriander leaves (chutney): 1 handful - mint leaves (chutney): 1 handful - cumin seeds (chutney): 1 tsp - chilli powder (chutney): 1 tsp - garlic (chutney): 2 cloves - ginger (chutney): 5 g - lime juice (chutney): 10 ml - salt (chutney): ¼ tsp - water (chutney): 80 ml - ghee: 1 tsp - onion, sliced: 1 - bell pepper, sliced: ½ - salt (for the onions): 1 tsp - frozen chapati - cilantro (to top) - lime (to top) Steps: 1. To a bowl add 60g Greek yogurt, 1 tbsp ginger garlic paste, 1 tsp red chilli, 1 tsp garam masala, 1/4 tsp turmeric, 1 tbsp Kasuri methi (magic herbs), 1 tsp salt. 2. Mix 200g low fat paneer in there, coat it nicely and set it aside. 3. Make the mint chutney by adding the following ingredients in a blender: handful of coriander, handful of mint, 1 tsp cumin seeds, 1 tsp chilli powder, 2 garlic cloves, 5g ginger, half a lime juice (10ml), 1/4 tsp salt, 80ml water. 4. Blend it well and set it aside. 5. Now to a pan set to medium-high heat. Add 1 tsp ghee, 1 sliced onion, 1/2 a pepper (slices), 1 tsp salt, and cook for three to four minutes until the onions turn translucent. 6. Add marinated paneer and cook for another three to four minutes and set it aside. 7. For the wrap I’m using a frozen chapati. 8. Topping it with a layer of our mint chutney, the cooked paneer, top with freshly chopped cilantro, squeeze of lime, wrap it nice and tight and it’s ready to eat. ## Paneer Marinades (3 ways) Link: https://jatin17solanki.github.io/protein-plate/r/paneer-marinades/ Video: https://www.instagram.com/p/Dadwbwhy_L4/ (by steveraphael7) Protein: macros not given Main protein: Paneer Dish: Sauce / dip Ingredients: - low-fat paneer (per serving): 200 g - salt (malai): 1 tsp - pepper (malai): 1 tsp - ginger-garlic paste (malai): 1 tsp - yoghurt (curd, malai): 80 g - cheese (malai): 30 g - coriander, chopped (malai): 1 handful - yoghurt (curd, tikka): 80 g - olive oil (tikka): 1 tsp - garlic powder (tikka): 1 tsp - onion powder (tikka): 1 tsp - chilli powder (tikka): 1 tsp - paprika (tikka): 1 tsp - garam masala (tikka): 1 tsp - salt (tikka): 1 tsp - pepper (tikka): 1 tsp - tandoori masala (instant): 1 - water (instant) Steps: 1. No written method — watch the video for the steps. ## Paneer Mint Chutney Sandwich Link: https://jatin17solanki.github.io/protein-plate/r/paneer-mint-chutney-sandwich/ Video: https://www.instagram.com/reel/DBGoRBYqa9z/ (by fit.khurana) Protein: 31 g protein, 420 kcal per portion Main protein: Paneer Meal: Breakfast, Lunch Dish: Sandwich / toast Serves: 1 Ingredients: - whole-wheat bread: 2 slices - low-fat paneer: 100 g - Greek yogurt: 1 tbsp - cheese: 1 slice (optional) - green chutney: 1 tbsp - chilli sauce: 1 tbsp - onion - capsicum (bell pepper) - tomato - cucumber - salt - red chilli powder - garlic powder - black pepper - oregano Steps: 1. Sauté paneer cubes, onion and capsicum and then let it cool down. 2. Mix the sautéed paneer cubes, onion and capsicum along with greek yogurt, chilli sauce and seasonings. 3. On a slice of bread, add a cheese slice and layer your veggies. Then spread the paneer mixture. 4. Apply mint chutney on another slice and then toast your sandwich until crispy! ## Paneer Paturi Link: https://jatin17solanki.github.io/protein-plate/r/paneer-paturi/ Video: https://www.instagram.com/reel/Den8ZXJo42f/ (by fit.khurana) Protein: 30 g protein, 520 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Curry Serves: 2 Ingredients: - low-fat paneer: 200 g - Greek yogurt: 250 g - poppy seeds (khus khus): 2 tbsp - mustard seeds: 1 tsp - mustard seeds: 1 tsp - cashews: 7 - coconut (fresh): ¼ cup - green chilli: 2 - turmeric: ½ tsp - mustard oil: ½ tbsp - salt: to taste - banana leaf Steps: 1. Soak the poppy seeds, black mustard seeds, yellow mustard seeds and cashews in warm water for 15 minutes. 2. Add the soaked ingredients to a blender along with grated coconut and a little water. Blend into a smooth paste. 3. Transfer the paste to a bowl and mix in the Greek yogurt, turmeric powder and salt until well combined. 4. Add the paneer cubes, green chillies and mustard oil. Mix everything gently until the paneer is nicely coated. 5. Line a steel container with a banana leaf, transfer the paneer mixture into it and close the lid. 6. Steam for 20 minutes until cooked. Serve hot with steamed rice and enjoy! ## Paneer Pesto Zucchini Noodles Link: https://jatin17solanki.github.io/protein-plate/r/paneer-pesto-zoodles/ Video: https://www.instagram.com/reel/DJJlCQ6zgfw/ (by fit.khurana) Protein: 20 g protein, 330 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Pasta / noodles Also: global Serves: 1 Ingredients: - zucchini: 2 - salt: 1 pinch - chilli oil - olive oil: 1 tsp - low-fat paneer: 100 g - water: ½ cup - basil: 1 cup - garlic: 4 - pumpkin seeds: 1 tbsp - black pepper - salt - lemon / lime Steps: 1. Shred your Zuchinis into juliennes and sprinkle salt and keep aside. 2. The Zuchinis will leave some water after 10-15 mins. Drain the water and its ready to use. 3. Blend all the ingredients for pesto sauce. 4. Add 1 tsp chilli oil to a pan and then add the pesto sauce. 5. Cook for 2 mins and the juliennes. Mix well and cook for 6-7 mins on low flame until its well coated. ## Paneer Pizza with Homemade Pizza Sauce Link: https://jatin17solanki.github.io/protein-plate/r/paneer-pizza-homemade-sauce/ Video: https://www.instagram.com/reel/C-M7fobJmtO/ (by fit.khurana) Protein: macros not given Main protein: Paneer Meal: Lunch, Dinner Dish: Pizza Also: air fryer optional Ingredients: - tomato: 3 - onion: 1 - dried red chilli: 3 - garlic: 4 cloves - basil: 1 handful - salt - oregano: 1 tsp - chilli flakes: 2 tsp - sugar: 1 tsp - black pepper: ½ tsp - tomato ketchup: 1.5 tbsp - whole wheat pizza base: 1 - low-fat paneer: 150 g - pizza sauce: 2 tbsp - basil - cheese: 2 tbsp Steps: 1. Boil 3 tomatoes and blend them in a mixer. 2. In a pan, add 1 tsp olive oil and add tha garlic. Sauté until golden brown and then add onion. Sauté for another 2 mins. 3. Then add the boiled tomatoes paste. Cover and let it cook for 4-5 mins. 4. Add a dash of water to adjust consistency and then add ketchup and seasonings. 5. Cook for 3-4 mins and add fresh basil. 6. Now turn off the gas, let it cool down for 10 mins and using a hand blender, blend this sauce well. Don’t make it too fine. Just make sure its well combined and gets that pizza sauce like coarse consistency. 7. Protip: Let the sauce rest for 2 hrs before you use it on the pizza base for the flavors to really rise. 8. Assemble your pizza and bake in oven/airfryer for 10-15 mins at 200 degrees. Please keep checking in the mid so it doesn’t burn. ## Paneer Quinoa Pulao Link: https://jatin17solanki.github.io/protein-plate/r/paneer-quinoa-pulao/ Video: https://www.instagram.com/reel/DOTM915E2Pi/ (by fit.khurana) Protein: 35 g protein, 480 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Rice Serves: 1 Ingredients: - low-fat paneer: 100 g - quinoa: ½ cup - carrot - capsicum (bell pepper) - green peas - cooking oil: 1 tsp - curry leaves: 3 - garlic: 2 - green chilli: 1 - onion: ½ - cumin seeds: 1 tsp - garam masala: ½ tsp - coriander powder: ½ tsp - red chilli powder: ½ tsp - sugar: ½ tsp - salt - lemon / lime - Greek yogurt: 150 g Steps: 1. Sauté for 2 minutes and add onion + all veggies. 2. Sauté for a minute and add the paneer, washed quinoa + spices. 3. Add 1.5 cups of water and close the lid. 4. It will take 5 whistles to cook. Let the cooker depressurise naturally and its ready!! ## Paneer Schezwan Fried Rice Link: https://jatin17solanki.github.io/protein-plate/r/paneer-schezwan-fried-rice/ Video: https://www.instagram.com/reel/DaUMxXjzvkG/ (by pawar_omkar) Protein: 26 g protein, 384 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Rice Also: global Serves: 3 Ingredients: - ghee: 1 tbsp - ginger: 1 tbsp - garlic: 1 tbsp - low-fat paneer: 275 g - chilli oil: 1 tsp - soy sauce: 20 ml - chilli sauce: 5 ml - vinegar: 10 ml - Schezwan chutney: 1.5 tbsp - cooked rice: 400 g - black pepper: 1 tsp - salt: 1 tsp - spring onion: 2 handful Steps: 1. To a pan on medium head add 1 tbsp ghee, Chopped Ginger - 1 tbsp, Chopped Garlic - 1 tbsp, Low fat Paneer (small cubes) - 275gms, Chilli Oil - 1 tsp, Mix it well and fry for 2 min, Light Soy Sauce - 20ml (2 tbsp), Chilli Sauce - 5ml (1 tsp), Vinegar - 10ml (2 tsp), Schezwan chutney - 1.5 tbsp, Mix it well. 2. Add Cooked Rice - 400gms, White Pepper - 1 tsp, Salt - 1 tsp, Chopped Spring Onions - 2 Handfuls, Mix it well and it’s ready. ## Paneer Schezwan Toast Sandwich Link: https://jatin17solanki.github.io/protein-plate/r/paneer-schezwan-toast/ Video: https://www.instagram.com/reel/C5Qgomdqi04/ (by fit.khurana) Protein: macros not given Main protein: Paneer Meal: Lunch, Dinner Dish: Sandwich / toast Also: quick Ingredients: - low-fat paneer: 150 g - onion: 2 tbsp - tomato: 2 tbsp - oregano: 1 tsp - red chilli powder: 1 tsp - salt: to taste - black pepper - black salt: ½ tsp - capsicum (bell pepper): 1 handful - cabbage: 1 handful - Schezwan chutney: ¾ tbsp - hot and sweet sauce: 1 tbsp - green chutney: 1 tbsp - whole-wheat bread: 2 slices - cheese: ½ Steps: 1. Mix the seasonings, paneer, veggies and sauces until well combined. 2. Take 2 slices of toasted bread and spread chutney and the prepared mix on the bread. 3. Bind the mixture well onto the bread. 4. Roast the bread on both sides until the mixture is a little golden brown. 5. Add a little bit of cheese and cover and cook for a minute. 6. Cut in halves and drizzle with more sriracha or chilli sauce and enjoy. ## Paneer Sprouts Chaat Bowl Link: https://jatin17solanki.github.io/protein-plate/r/paneer-sprouts-chaat-bowl/ Video: https://www.instagram.com/reel/DJ39I9qs7d4/ (by fit.khurana) Protein: 35 g protein, 493 kcal per portion Main protein: Paneer Meal: Lunch Dish: Salad / bowl, Chaat Serves: 1 Ingredients: - low-fat paneer: 120 g - sesame seeds: 1 tsp - olive oil: ½ tsp - moong sprouts: 200 g - tomato: ¼ cup - onion: ¼ cup - cucumber: ¼ cup - beetroot: ¼ cup - carrot: ¼ cup - green chilli: 2 - pomegranate: ½ cup - peanuts: 6 - almonds: 3 - red chilli powder: 1 tsp - dry mango powder (amchur): 1 tsp - black salt - black pepper: ¼ tsp - chaat masala: 1 tsp - cumin powder: ½ tsp - green chutney: 2 tbsp - imli (sweet tamarind) chutney: 1.5 tbsp - sev: 1 tbsp (optional) Steps: 1. On a pan, brush some olive oil and sprinkle sesame seeds. The roast the paneer cubes until golden brown. 2. In a bowl, add all the above mentioned ingredients along with the roasted paneer and mix well. 3. Top it off with sev and peanuts. ## Paneer Steak with Garlic Salad and Raita Link: https://jatin17solanki.github.io/protein-plate/r/paneer-steak-salad-raita/ Video: https://www.instagram.com/reel/C7tsgP9pbqC/ (by fit.khurana) Protein: macros not given Main protein: Paneer Meal: Lunch, Dinner Also: global Ingredients: - hot and sweet sauce: 1 tbsp - Schezwan chutney: 1 tbsp - olive oil: 1 tsp - garlic: 2 cloves - vinegar: 1 tsp - soy sauce: 1 tsp - red chilli powder: ½ tsp - salt: to taste - black pepper: ¼ tsp - oregano: 1 tsp - garlic: 2 cloves - chilli flakes - onion: 1 - soy sauce: 1 tsp - cheese: 1 - salt: to taste - oregano - black pepper: ¼ tsp - Greek yogurt: 150 g - carrot - beetroot - cucumber - pomegranate: 2 tbsp - chaat masala - red chilli powder - low-fat paneer: 150 g Steps: 1. Mix all the ingredients mentioned above and coat 150g low fat paneer (homemade) in this mixture. Let it sit in the fridge for atleast 15 mins before you grill it. 2. In a pan, brush a little oil and grill this paneer on both sides until brown. 3. In a pan, sauté garlic and chilli flakes. Add onion and rest of the veggies. Sauté for 5 mins on high flame and then add salt, pepper, mixed herbs, soy sauce. Mix this. Turn off the flame and add grated cheese. 4. Mix this all well and add a dash of water to achieve the desired consistency. ## Paneer Stuffed Mushrooms in Tomato Curry Link: https://jatin17solanki.github.io/protein-plate/r/paneer-stuffed-mushroom-curry/ Video: https://www.instagram.com/reel/DSMQ6dtjB_b/ (by fit.khurana) Protein: 25 g protein, 440 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Curry Serves: 2 Ingredients: - cooking oil: 1.5 tsp - garlic: 7 cloves - onion: 2 - cashews: 5 - tomato: 3 - salt: to taste - water: 2 cups - skimmed milk: 1 cup - low-fat paneer: 100 g - spinach: 1 cup - salt - chilli flakes - black pepper: to taste - mushroom: 14 - cheese: 2 tbsp - oregano: 1 tbsp - cooked quinoa: 100 g Steps: 1. Heat oil in a pan. Add garlic, onion, cashews, tomatoes, salt, water. Cook for 10 mins. 2. For the filling add crumbled paneer, chopped spinach, salt, chilli flakes, black pepper & mix well. 3. Stuff button mushrooms with the filling. 4. Cool down the tomato curry, add soy milk, and blend everything together. 5. Heat the blended mixture again, add stuffed mushrooms, cheese & oregano. 6. Serve hot with boiled quinoa. ## Paneer Tikka Kathi Roll Link: https://jatin17solanki.github.io/protein-plate/r/paneer-tikka-kathi-roll/ Video: https://www.instagram.com/reel/DYymnSSzFne/ (by fit.khurana) Protein: 30 g protein, 395 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Wrap / roll Serves: 1 Ingredients: - low-fat paneer: 70 g - whole wheat lachha paratha: 1 - skyr: 80 g - green chutney: 1.5 tbsp - Schezwan chutney: ½ tbsp - capsicum (bell pepper): ½ - onion: ½ - mustard oil: 1 tsp - red chilli powder: 1 tsp - turmeric: ¼ tsp - garam masala: 1 tsp - coriander powder: ½ tsp - cumin powder: ¼ tsp - dried fenugreek leaves (kasuri methi): 1 tsp - salt: to taste Steps: 1. Marinate the paneer with skyr, mustard oil, spices, onion, and capsicum. 2. Toss everything on a non-stick pan until the paneer turns golden brown and slightly charred. 3. Spread schezwan chutney on the paratha. 4. Add the paneer filling, onion, green chutney mixed with skyr, roll it tightly, and enjoy! ## Paneer Veggie Stir-Fry Salad Link: https://jatin17solanki.github.io/protein-plate/r/paneer-veggie-stir-fry-salad/ Video: https://www.instagram.com/reel/C5nu1z1J0px/ (by fit.khurana) Protein: macros not given Main protein: Paneer Meal: Lunch, Dinner Dish: Salad / bowl Also: global Ingredients: - onion - broccoli - tomato - capsicum (bell pepper) - low-fat paneer: 220 g - garlic: 4 cloves - soy sauce: 1 tsp - chilli sauce: 1 tbsp - hot and sweet sauce: 1 tbsp - lemon / lime: 1 tsp - salt: to taste - oregano - oregano - red chilli powder: 1 tsp - basil: 1 handful - peanuts: 1 tbsp Steps: 1. Add Chopped garlic to 1 tsp of oil. When its becomes a little brown, add in all the veggies except for tomato. 2. Keep the veggies a little crunchy and don’t make it mushy. Only cook for 6-7 minutes. 3. Add the sauces mentioned above along with the spices mentioned. 4. Give it a mix, add ik the basil and paneer ( I have roasted the paneer until brown on all sides on a non stick pan in 1 tsp oil) 5. Let it cook for another 5 minutes and once your salad cools down, add the chilled mango salsa along with roasted peanuts. 6. Toss your salad and then enjoy! ## PB&J Overnight Oats Link: https://jatin17solanki.github.io/protein-plate/r/pbj-overnight-oats/ Video: https://www.instagram.com/reel/DGLHFwZzAfW/ (by fit.khurana) Protein: 40 g protein, 490 kcal per portion Main protein: Whey Meal: Breakfast Serves: 1 Ingredients: - Greek yogurt: 100 g - oats: 35 g - whey protein: 1 - chia seeds: 1 tsp - peanut butter: 1 tbsp - strawberries: 7 Steps: 1. Chop strawberries and add them to a pan with 2-3 tbsps of water and 1 tsp sweetner of choice (I used monkfruit extract). 2. Let this simmer for a couple of minutes until strawberries look jammy and the mixture thickens. 3. Turn off the flame and let it cool down. 4. In a bowl, mix chia seeds, greek yogurt, oats, water and whey protein. Set in in the fridge overnight and it will thicken like a pudding. 5. Layer your jar with Oats, Strawberry Compote, and PB and dig in!! ## Peri Peri Chickpea Wrap Link: https://jatin17solanki.github.io/protein-plate/r/peri-peri-chickpea-wrap/ Video: https://www.instagram.com/reel/DcnMsyMMZhK/ (by fit.khurana) Protein: 24 g protein, 480 kcal per portion Main protein: Pulses Meal: Lunch Dish: Wrap / roll Also: global Ingredients: - boiled chickpeas: 110 g - skyr: 80 g - avocado: 2 tbsp - onion, chopped: 1 tbsp - cucumber ribbons: ½ - tomato slices: 2 slices - peri peri masala: 1 tsp - Sriracha sauce: 1 tbsp - oil spray: 1 - whole-wheat tortilla: 1 - salt: to taste - black pepper: to taste - lettuce Steps: 1. Lightly spray a non-stick pan with oil and add the half boiled chickpeas. 2. Add 1 tsp peri peri masala and roast the chickpeas for around 5–6 minutes until they are properly coated and crunchy. 3. Take the remaining boiled chickpeas and add them to a bowl along with Skyr, avocado and onion. 4. Add around 1 tbsp Sriracha, a little salt and black pepper, and mash everything together until you get a creamy dressing. 5. Warm the whole-wheat tortilla lightly on the pan. 6. Add lettuce, spread the creamy chickpea dressing over the tortilla, then add the cucumber ribbons and tomato slices. 7. Add the crunchy peri peri chickpeas on top and fold or roll the tortilla. ## Peri Peri Paneer Rajma Salad Link: https://jatin17solanki.github.io/protein-plate/r/peri-peri-paneer-rajma-salad/ Video: https://www.instagram.com/reel/DOs9JWnkaWa/ (by fit.khurana) Protein: 26 g protein, 440 kcal per portion Main protein: Paneer + Pulses Meal: Lunch Dish: Salad / bowl Also: quick Serves: 1 Ingredients: - low-fat paneer: 80 g - kidney beans (rajma): 80 g - peri peri masala: 1 tbsp - lemon / lime - salt - cucumber - tomato - onion - carrot - coriander leaves: 1 handful - pumpkin seeds: 1 tbsp - green chilli: ½ - lemon / lime - salt - black pepper Steps: 1. Mix Paneer and Boiled Rajma with peri peri masala, salt and lemon juice. 2. Sauté for 5 mins until paneer is golden brown. 3. For the sauce, blend everything together, and mix with 1 more spoon of thick curd post blending if you like a thicker sauce. 4. Assemble the bowl with peri peri paneer and rajma, veggies and poir the sauce on top!! 5. To bump up the protein intake, I am adding 1 scoop of Oziva’s plant protein post workout! It’s super clean and causes NO bloating! ## Peri Peri Paneer Sandwich Link: https://jatin17solanki.github.io/protein-plate/r/peri-peri-paneer-sandwich/ Video: https://www.instagram.com/p/DYj1GAYsar6/ (by fit.khurana) Protein: 40 g protein, 450 kcal per portion Main protein: Paneer Meal: Breakfast Dish: Sandwich / toast Also: quick Serves: 1 Ingredients: - double protein bread: 2 slices - high-protein paneer: 80 g - peri peri masala: 1 tbsp - sesame seeds: 1 tsp - oil spray: 2 - cucumber slices: 4 slices - beetroot slices: 2 slices - tomato slices: 3 slices - cheese slice: 1 slice - Schezwan chutney: 1 tbsp - Greek yogurt: 1 tbsp - black pepper: to taste Steps: 1. Coat the paneer evenly with peri peri masala. 2. Spray a pan lightly with oil, sprinkle sesame seeds and shallow-fry the paneer on both sides until slightly crisp and golden. 3. Mix Schezwan chutney and Greek yogurt until smooth. 4. Take one bread slice, spread the sauce, add the peri peri paneer, cheese slice, cucumber, beetroot and tomato slices. Sprinkle black pepper. 5. Close the sandwich with the second bread slice and toast until crisp. 6. Serve hot. ## Pesto Paneer Veggie Sandwich Link: https://jatin17solanki.github.io/protein-plate/r/pesto-paneer-sandwich/ Video: https://www.instagram.com/reel/C9UkyNtpgO3/ (by fit.khurana) Protein: 27 g protein, 430 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Sandwich / toast Serves: 1 Ingredients: - basil: 1 cup - garlic: 2 cloves - olive oil: 2 tsp - walnuts: 4 - cheese: 1 - salt - black pepper: ¼ tsp - onion - mushroom - oregano - capsicum (bell pepper) - low-fat paneer: 100 g - sesame seeds - whole-wheat bread: 2 slices - beetroot - tomato - chilli flakes Steps: 1. Blend together 1 Cup of basil, 2-3 cloves of garlic, 2 tsps olive oil, 4-5 walnuts, 1 cube grated cheese, salt, 1/4 tsp pepper. 2. 2.Please dont add water. It will take some time to grind and should be a coarse paste (not fine). 3. You may add a tsp of oil if its not blending well after a few mins. 4. Sauté some thinly slices onions and mushrooms. Let them caramelise. Season with salt, pepper, oregano. 5. Sauté some Capsicum on high flame for 3-4 mins so its a little crunchy. Season with salt, pepper, chilliflakes. 6. Roast 100g homemade low fat paneer (recipe on my page) with some sesame seeds until golden brown on both sides. 7. Take 2 slices of multigrain bread and spread 1.5 tbsp of the pesto (use cautiously as its caloric dense). 8. Add thinly sliced boiled beetroot, tomato, roasted paneer, sautéd onion, mushroom and capsicum. Also add half a slice of cheese. Season with oregano and chilli flakes. 9. Toast the sandwich on both sides until crispy and dig in!! ## Protein Hot Chocolate Link: https://jatin17solanki.github.io/protein-plate/r/protein-hot-chocolate/ Video: https://www.instagram.com/reel/DSkFVs2DO8y/ (by fit.khurana) Protein: 13 g protein, 158 kcal per portion Main protein: Whey Meal: Breakfast, Snack Serves: 2 Ingredients: - skimmed milk: 250 ml - yeast protein powder: ½ - cocoa powder: 2 tbsp - dark chocolate: 4 - zero-calorie sweetener: 1 tbsp - cinnamon: 1 pinch - salt: 1 pinch - water: 100 ml Steps: 1. Add milk to a pan and whisk in cocoa powder, salt and cinnamon. 2. Mix the yeast protein with water till smooth and pour it into the milk. 3. Add dark chocolate and sweetener, then let it slow cook for 10–15 minutes, stirring occasionally, until thick and glossy. 4. Serve hot and sip in on Christmas Eve. ## Protein Kebab (Air Fryer) Link: https://jatin17solanki.github.io/protein-plate/r/protein-kebab-air-fryer/ Video: https://www.instagram.com/p/DcObwvYvcXh/ Protein: video only (no written recipe) Main protein: Soya Meal: Snack Dish: Kebab / tikki Also: air fryer Details missing: Written recipe (no caption; the video is the recipe) ## Protein Oats Smoothie Link: https://jatin17solanki.github.io/protein-plate/r/protein-oats-smoothie/ Protein: 37 g protein, 475 kcal per portion Main protein: Whey Meal: Breakfast, Snack Also: quick Serves: 1 Ingredients: - high-protein instant oats: 37 g - chocolate whey protein: 30 g - ground flax seeds: 1 tbsp - chia seeds: 1 tbsp - instant coffee: ¼ tsp - cardamom powder: 1 pinch - salt: 1 pinch - milk: 200 ml Steps: 1. Blend everything until smooth. ## Protein Pav Bhaji Link: https://jatin17solanki.github.io/protein-plate/r/protein-pav-bhaji/ Video: https://www.instagram.com/reel/DXMSTNoDAU2/ (by fit.khurana) Protein: 27 g protein, 503 kcal per portion Main protein: Soya Meal: Lunch, Dinner Serves: 3 Ingredients: - butter: ½ tbsp - garlic: 1 tbsp - onion: ¼ cup - tomato: ¾ cup - green peas: ¼ cup - carrot: ¼ cup - capsicum (bell pepper): ¼ cup - beetroot: ½ - cauliflower: ½ cup - yellow moong dal: ¼ cup - soya chunks: 45 g - cumin seeds: 1 tsp - pav bhaji masala: 2 tbsp - red chilli powder: ½ tsp - coriander powder: ½ tsp - cumin powder: ½ tsp - lemon / lime: ½ - protein bread: 2 - butter: ½ tsp (optional) - coriander leaves: 1 tbsp Steps: 1. Prepare the soy granules. 2. Boil the soya chunks for 5–6 minutes, squeeze out excess water and pulse them in a mixer until they form granules. 3. Prepare the base. 4. In a pressure cooker, melt butter. Add jeera, garlic and onions. Sauté until fragrant and lightly golden. 5. Add the masala. 6. Add tomato puree, pav bhaji masala, chilli powder, coriander powder and jeera powder. Cook for 2–3 minutes. 7. Add the vegetables & protein. 8. Add peas, carrots, capsicum, beetroot, cauliflower, moong dal and soy granules. Mix well. 9. Cook. 10. Add water until everything is covered, close the cooker and cook for 3 whistles until everything is soft. 11. Mash the bhaji. 12. Mash the bhaji well until smooth and thick. Finish with coriander leaves and lemon juice. 13. Toast the pav. 14. Toast the 2 protein pav with 1 tsp butter, a little chopped coriander and chilli powder. 15. Serve. 16. Serve hot with the pav, extra lemon, onion and coriander. ## Protein Spaghetti Link: https://jatin17solanki.github.io/protein-plate/r/protein-spaghetti/ Video: https://www.instagram.com/reel/DbdLdvKTBOI/ (by fit.khurana) Protein: macros not given Main protein: Paneer Meal: Dinner Dish: Pasta / noodles Also: global Ingredients: - lentil spaghetti: 50 g - low-fat paneer: 120 g - onions, thinly sliced: 1.5 - mushrooms, sliced - garlic, minced - olive oil: 1 tsp - chilli oil: to taste - cheese, grated: 1 tbsp - zero-calorie sweetener: to taste - salt: to taste - black pepper: to taste - fresh basil leaves Steps: 1. Boil the spaghetti according to the package instructions. Reserve the pasta water and drain the spaghetti. 2. Heat the olive oil in a pan over medium heat. Add the sliced onions and cook until lightly browned. 3. Add a splash of water and continue cooking. Repeat this process 2–3 times until the onions become deeply caramelized. 4. Add the garlic and mushrooms. Cook for 1–2 minutes, then pour in a splash of the reserved pasta water and let the mushrooms cook until tender. 5. Season with chilli oil, salt, black pepper, and zero-calorie sweetener. 6. Blend the low-fat paneer with water until completely smooth. Pour the paneer sauce into the pan with the flame at lowest and mix well. 7. Add the cooked spaghetti and toss until everything is evenly coated. Add more reserved pasta water if needed to adjust the consistency. 8. Finish with cheese, garnish with fresh basil leaves, and serve hot. ## Protein Upma Link: https://jatin17solanki.github.io/protein-plate/r/protein-upma/ Video: https://www.instagram.com/reel/Dau3h4tM41B/ (by fit.khurana) Protein: 25 g protein, 435 kcal per portion Main protein: Tofu Meal: Breakfast Serves: 1 Ingredients: - suji (semolina): 50 g - skyr: 100 g - silken tofu: 100 g - oil: 1 tsp - peanuts: 3 - mustard seeds (rai): ½ tsp - cumin seeds (jeera): ½ tsp - hing: 1 pinch - urad dal: 1 tsp - raisins: 3 (optional) - onion (small), finely chopped: 1 - green chilli, finely chopped - carrot, finely chopped: ½ - green peas: ¼ cup - curry leaves - garlic, finely chopped - red chilli powder - turmeric (haldi) - salt: to taste - sweetener (optional) - water: 150 ml Steps: 1. Blend the skyr and silken tofu until smooth and keep aside. 2. Heat the oil and add mustard seeds, cumin seeds, hing, urad dal, peanuts, and curry leaves. Once fragrant, add the garlic, green chilli, and onion, then sauté until the onion softens. 3. Add the suji and roast it for 2–3 minutes until lightly golden. 4. Bring 200ml water to a boil with the carrot, green peas, and raisins. 5. Add the boiling water to the roasted suji and mix well. 6. Stir in the skyr and tofu blend along with turmeric, red chilli powder, salt, and a little sweetener. 7. Cook on low heat for 4–6 minutes, stirring continuously until the upma reaches a soft and creamy consistency. ## Pumpkin Seed and Sesame Seed Milk Link: https://jatin17solanki.github.io/protein-plate/r/pumpkin-sesame-seed-milk/ Video: https://www.instagram.com/reel/DeCFakKTH3R/ (by fit.khurana) Protein: 2 g protein, 32 kcal per portion Main protein: Others Ingredients: - pumpkin seeds: 4 tbsp - sesame seeds: 1 tbsp - water: 750 ml Steps: 1. Soak pumpkin seeds and sesame seeds in water for 4–6 hours or overnight. 2. Add the soaked seeds with 750 ml fresh water to a blender and blend for 30–40 seconds until smooth. 3. Strain the mixture using a muslin cloth, or fine sieve to separate the milk from the pulp. Mix honey, cinnamon and sea salt in thr milk! 4. Transfer the milk to a glass bottle and refrigerate. It stays fresh for 2–3 days. Dont heat this!!! 5. Dont throw the Leftover Pulp. 6. Add to Rotis / Parathas/Pancakes, mix pulp with atta to make high-fiber magnesium-rich rotis. 7. Energy Bites- Combine with: dates, cocoa powder, peanut butter. 8. Add 1–2 tbsp pulp to smoothies for extra minerals and fiber. ## Quinoa Moong Khichdi Link: https://jatin17solanki.github.io/protein-plate/r/quinoa-moong-khichdi/ Video: https://www.instagram.com/reel/DF7m5cTzCpN/ (by fit.khurana) Protein: 25 g protein, 420 kcal per portion Main protein: Pulses Meal: Lunch, Dinner Dish: Rice Serves: 3 Ingredients: - quinoa: 1 cup - yellow moong dal: 1 cup - green moong: ½ cup - spinach: 2 cups - coriander leaves: ½ cup - garlic: 2 - green chilli: 3 - onion: 1 - tomato: 2 - cumin seeds: 1 tsp - mustard seeds: 1 tsp - red chilli powder: 1 tsp - turmeric: 1 tsp - salt - garam masala: 1 tsp - coriander powder: 1 tsp - asafoetida (hing): 1 pinch - curry leaves: 5 - dried red chilli: 2 - lemon / lime: 1 - sugar: 1 tsp Steps: 1. Soak quinoa and dal in water for 10 mins. 2. Make a puree of spinach and coriander. 3. Cook the quinoa and dal in a cooker salt and haldi for 3-4 whistles (water level should be 2 inches above the dal) 4. In a pan, add 1 tsp of ghee and saute hing, curry leaves, dried red chillies, mustard, jeera, garlic and chilli paste. 5. Add Onion and cook for 2 mins and then add tomatoes. 6. Add a little water and the masalas. Let the tomatoes become soft and add the spinach puree. 7. Add Sugar and lemon juice. Cook for 2-3 mins and add the cooked quinoa dal mixture. 8. Cover and cook for another 10 mins and add water to adjust the consistency if needed. 9. Pro Tip - Serve with Greek Yogurt which contributes to around 7-8g of Protein! And enjoy with nimbu ka achaar because it tastes super delicious. ## Quinoa with Tofu Coconut Curry Link: https://jatin17solanki.github.io/protein-plate/r/quinoa-tofu-coconut-curry/ Video: https://www.instagram.com/reel/DLXO5UtI-US/ (by fit.khurana) Protein: 30 g protein, 587 kcal per portion Main protein: Tofu Meal: Lunch, Dinner Dish: Curry Serves: 1 Ingredients: - quinoa: 1 cup - water: 2 cups - salt - black pepper - lemon / lime - basil: 1 handful - capsicum (bell pepper): 1 - coconut milk: 100 ml - water: 50 ml - firm tofu: 150 g - mushroom - garlic: 2 - black pepper - red chilli powder - oregano - zero-calorie sweetener Steps: 1. Add the washed quinoa and water to the cooker with 1 tsp oil and salt. Give it 1-2 whistles and let it sit for 5-7 mins. 2. Take a charred bell pepper and blend with coconut milk until smooth. 3. Add garlic and mushrooms to some olive oil and toss until golden brown. 4. Then add the tofu and toss for 2 mins and add the gravy. 5. Add the spices and let it cook for 4-5 mins. 6. Now toss the quinoa with some basil leaves/spinach, pepper and lemon for 2 mins and serve hot with the tofu curry. ## Ragda Patty Chaat Link: https://jatin17solanki.github.io/protein-plate/r/ragda-patty-chaat/ Video: https://www.instagram.com/reel/DXjaCrQDBYu/ (by fit.khurana) Protein: 25 g protein, 349 kcal per portion Main protein: Soya Meal: Snack, Dinner Dish: Chaat Ingredients: - soaked white channa (ragda): ½ cup - tomato (medium, ragda): 1 - garlic (ragda): 4 cloves - turmeric powder (ragda): ½ tsp - red chilli powder (ragda): 1 tsp - coriander powder (ragda): 1 tsp - cumin powder (ragda): 1 tsp - garam masala (ragda): 2 tsp - coriander, chopped (ragda): ¼ cup - salt (ragda): to taste - soya chunks (patties): 40 g - oats (patties): 2 tbsp - onion, chopped (patties): ¼ cup - white sesame seeds (patties): ½ tsp - jeera (patties): ½ tsp - turmeric powder (patties): ½ tsp - red chilli powder (patties): ½ tsp - coriander powder (patties): ½ tsp - garam masala (patties): ½ tsp - whole-wheat bread (for crumbs): 1 slice - oil (patties): 1 tsp - coriander (patties): 1 handful - green chutney (per serving): 1 tsp - meethi chutney (per serving): 1 tsp - Greek yoghurt or skyr (per serving): 3 tbsp - onions, chopped (per serving): 1 tbsp - sev (per serving): 1 tsp (optional) Steps: 1. Cook the ragda: in a cooker, add soaked white channa, tomato, garlic and all spices. Cook for 4–5 whistles until soft. 2. Finish the ragda: mash lightly, add garam masala and chopped coriander. Keep slightly thick. 3. Prepare patties mix: boil soya chunks, squeeze water and blend with oats, onion, coriander, sesame seeds, jeera and spices into a coarse mixture. 4. Shape & coat: divide the mixture into 4 patties and coat lightly with breadcrumbs. 5. Cook patties: pan-fry the patties using 1 tsp oil until golden and crisp. 6. Assemble: add 1 serving ragda in a bowl, place 2 patties, top with yoghurt, chutneys, onions and sev. Serve hot. ## Ragi Apple Pancakes Link: https://jatin17solanki.github.io/protein-plate/r/ragi-apple-pancakes/ Video: https://www.instagram.com/reel/DHlJRjNz2JC/ (by fit.khurana) Protein: 18 g protein, 553 kcal per portion Main protein: Others Meal: Breakfast Dish: Chilla / pancake Serves: 1 Ingredients: - apple: 1 - apple: 1 - ragi flour: 45 g - skimmed milk: 60 ml - Greek yogurt: 80 g - zero-calorie sweetener (optional) - cinnamon: 1 tsp - nutmeg powder: 1 pinch - baking soda: ¼ tsp - strawberry chia jam: 2 tbsp - peanut butter: ¾ tbsp Steps: 1. Steam 1 apple until soft and then add to a grinder along with ragi, greek yogurt, milk, sweetner, warm spices and milk. 2. Blend it until smooth and add the grated apple. 3. Mix again and make pancakes on a non-stick pan. 4. Keep them a little thick. Cook on low flame for 3-4 mins until the top isn’t runny. 5. Then flip and cook another side for 3-4 minutes and its ready! 6. Top with strawberry chia jam (2 tbsp) and homemade peanut butter (3/4th tbsp) ## Ragi Paneer Thalipeeth Link: https://jatin17solanki.github.io/protein-plate/r/ragi-paneer-thalipeeth/ Video: https://www.instagram.com/reel/DRd_cFwDIOx/ (by fit.khurana) Protein: 25 g protein, 387 kcal per portion Main protein: Paneer Meal: Breakfast Dish: Paratha Serves: 1 Ingredients: - carrot: ½ - beetroot - bottle gourd (lauki): 2 tbsp - fresh methi (fenugreek leaves): 2 tbsp - low-fat paneer: 80 g - gram flour (besan): 1 tbsp - ragi flour: 4 tbsp - salt - red chilli powder: 1 tsp - cumin powder: 1 tsp - black pepper: 1 pinch - water: 2 tbsp - sesame seeds: 2 tsp - ghee: 1 tsp Steps: 1. Mix all veggies, paneer, flour, and spices. 2. Add water slowly and make a soft, non-sticky dough. 3. Divide into 2 balls and shape using fingertips between two butter papers. 4. Keep it slightly thick and poke 4 small holes in the thalipeeth. 5. Transfer to a hot tawa, peel off the bottom butter paper layer and sprinkle sesame seeds. 6. Add very little ghee in each of the holes and roast both sides until crisp and golden. 7. Serve hot with Greek yogurt and amla ka achar! ## Rajasthani Malai Pyaaz Link: https://jatin17solanki.github.io/protein-plate/r/rajasthani-malai-pyaaz/ Video: https://www.instagram.com/p/Ddqyzz4zBzS/ (by cookwithpoonamofficial) Protein: 40 g protein, 600 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Curry Serves: 1 Ingredients: - mustard oil: 2 tbsp - cumin seeds: 1 tsp - onion, cubed: 1 - green chillies, slit: 2 - ginger-garlic paste: 1 tbsp - salt: 1 tsp - turmeric: ½ tsp - Kashmiri red chilli powder: 1 tbsp - coriander powder: 1 tsp - low-fat paneer (blended with the water): 180 g - water: 150 ml - amchur powder: 1 tsp - kasuri methi: 1 tsp - fresh coriander: 1 handful Steps: 1. To a pan on medium heat, add 2 tbsp mustard oil, 1 tsp cumin seeds, 1 whole onion, chopped into cubes, 2 slit green chillies, 1 tbsp ginger garlic paste. 2. Let it cook for around 3 minutes, or until the onions start to brown. 3. Now add: 1 tsp salt, ½ tsp turmeric, 1 tbsp Kashmiri red chilli powder, 1 tsp coriander powder. 4. Mix everything well. 5. Next, add 180g low-fat paneer blended with 150ml water. 6. Add 1 tsp amchur powder, 1 tsp kasuri methi, 1 handful fresh coriander. 7. Give it a final mix and let it cook for another 2 minutes. 8. And it’s ready to serve! ## Rajma Paneer Salad Bowl Link: https://jatin17solanki.github.io/protein-plate/r/rajma-paneer-salad-bowl/ Video: https://www.instagram.com/p/C_5ZMt7S6C3/ Protein: 28 g protein, 360 kcal per portion Main protein: Paneer Meal: Lunch Dish: Salad / bowl Serves: 1 Ingredients: - low-fat paneer: 50 g - boiled rajma: 150 g - tomato (small): 1 - carrot (medium): 1 - onion (small): 1 - cucumber (medium): ½ - paneer (sauce): 50 g - garlic (sauce) - green chilli (sauce) - salt (sauce) - black pepper (sauce) - lemon (sauce) Steps: 1. Prepare salad: in a bowl, add chopped cucumber, onion, carrot, tomato, and boiled rajma. 2. Make the sauce: blend paneer, garlic, green chilli, salt, black pepper*, and lemon juice to make a creamy sauce. 3. Mix and serve: spread the sauce over the salad, mix everything, and enjoy daily for a gut-friendly, high-protein meal! ## Rajma Paneer Tikki Bowl with Raita Link: https://jatin17solanki.github.io/protein-plate/r/rajma-paneer-tikki-bowl/ Video: https://www.instagram.com/reel/C9HIUT9JXfA/ (by fit.khurana) Protein: 40 g protein, 650 kcal per portion Main protein: Pulses Meal: Lunch, Dinner Dish: Salad / bowl, Kebab / tikki Serves: 1 Ingredients: - kidney beans (rajma): 150 g - low-fat paneer: 90 g - beetroot: ½ - green chilli: 2 - onion: 3 tbsp - carrot: ½ - mint leaves: 1 handful - coriander leaves - salt - red chilli powder: ½ tsp - black pepper: ¼ tsp - dry mango powder (amchur): 1 tsp - coriander powder: 1 tsp - garam masala: 1 tsp - cumin powder: ½ tsp - chaat masala - gram flour (besan): 2 tbsp - whole-wheat bread: 1 slice - pumpkin seeds: 1 tbsp (optional) - sesame seeds: 1 tbsp (optional) - cooking oil: 1.5 tsp - Greek yogurt: 80 g Steps: 1. Blend all the above mentioned ingredients and shape tikkies. Roll the tikkis in the seedmix and roast on slow-medium flame on a non stick pan until lightly brown on both sides. (Takes approximately 15 mins to cook on slow flame) 2. Mix 80g greek yogurt, a dash of water and puree of mint. Add chaat masala and salt. Mix well and its ready. ## Rajma Tacos Link: https://jatin17solanki.github.io/protein-plate/r/rajma-tacos/ Video: https://www.instagram.com/p/DZXXa_0o0EX/ Protein: macros not given Main protein: Pulses Meal: Lunch, Dinner Dish: Wrap / roll Also: global Ingredients: - boiled rajma: 1.5 cups - ghee: 1 tbsp - ginger, chopped: 1 tsp - garlic, chopped: 1 tbsp - green chilli, chopped: 1 - coriander powder: 1 tsp - cumin powder: 1 tsp - Kashmiri red chilli powder: 1 tsp - black pepper powder: ¼ tsp - garam masala: ½ tsp - kitchen king masala: 1 tsp - turmeric powder: ¼ tsp - kasuri methi: 1 tsp - salt: ¾ tsp - black salt: ½ tsp - fresh coriander: 2 tbsp - water: ½ cup - hung curd (garlic dip): ½ cup - garlic, grated (garlic dip): 1 tsp - salt (garlic dip): ¼ tsp - black pepper powder (garlic dip): ¼ tsp - sugar (garlic dip): ½ tsp - lemon juice (garlic dip): 1 tsp - fresh coriander, chopped (garlic dip): 1 tbsp - onion, sliced (onion salad): 1 - green chilli, chopped (onion salad): 1 - fresh coriander, chopped (onion salad): 1 tbsp - salt (onion salad): ¼ tsp - red chilli powder (onion salad): ¼ tsp - lemon juice (onion salad): 1 tsp - roti or tortilla: 4 - butter: 1 tbsp Steps: 1. Heat ghee and sauté ginger, garlic, and green chilli. 2. Add coriander powder, cumin powder, Kashmiri red chilli powder, black pepper powder, garam masala, Kitchen King masala, turmeric, and kasuri methi. 3. Add a splash of water and cook until the masala is well roasted. 4. Add boiled rajma, salt, and black salt. Cook well and mash until slightly chunky. 5. Mix in fresh coriander, cool completely, and shape into balls. 6. Mix all garlic dip ingredients together. 7. Soak onion slices in chilled water for 10 minutes. Drain and toss with green chilli, coriander, salt, red chilli powder, and lemon juice. 8. Place a rajma ball on a roti, press flat, and cook with butter from both sides until golden and crispy. 9. Spread garlic dip, add onion salad, fold, and serve. ## Rajma Tofu Taco Link: https://jatin17solanki.github.io/protein-plate/r/rajma-tofu-taco/ Video: https://www.instagram.com/reel/DaAkBa1MZ5j/ (by fit.khurana) Protein: 25 g protein, 422 kcal per portion Main protein: Pulses Meal: Lunch, Dinner Dish: Wrap / roll Also: global Serves: 1 Ingredients: - boiled rajma: 100 g - tofu (firm): 70 g - red chilli powder: ½ tsp - black pepper: ¼ tsp - jeera (cumin) powder: ½ tsp - salt: to taste - Schezwan chutney: 1 tsp - whole wheat tortilla or chapati: 1 - oil (for cooking): 1 tsp - Greek yogurt (sauce): 2 tbsp - chilli sauce (sauce): 1 tbsp - tomato, finely chopped (salsa): 2 tbsp - fresh coriander (salsa): 1 handful - lemon juice (salsa): 1 tbsp - ketchup (salsa): ½ tbsp (optional) - salt (salsa): to taste Steps: 1. Mash the boiled rajma and tofu together with chilli powder, pepper, jeera powder, salt, and schezwan chutney until well combined. 2. Slightly cook the tortilla on one side. Flip, spread the rajma–tofu mixture evenly on the cooked side, drizzle a little oil, and cook until golden and slightly crispy on both sides. 3. Mix Greek yogurt and chilli sauce to make a quick creamy sauce. 4. In another bowl, mix tomato, coriander, lemon juice, ketchup, and salt to make the salsa. 5. Layer the sauce and salsa over the tortilla, fold into half, cut, and serve hot. ## Roasted Chana Date Peanut Butter Laddu Link: https://jatin17solanki.github.io/protein-plate/r/roasted-chana-date-laddu/ Video: https://www.instagram.com/reel/DN44kjCDAiE/ (by fit.khurana) Protein: macros not given Main protein: Pulses Meal: Snack Dish: Dessert Also: quick Ingredients: - roasted chana: 1 cup - dates: 1 cup - green cardamom: ½ tsp - peanut butter: 4 tbsp Steps: 1. Grind everything until super fine and roll into laddus. ## Roasted Garlic Chilli Hung Curd Dip Link: https://jatin17solanki.github.io/protein-plate/r/roasted-garlic-chilli-curd-dip/ Video: https://www.instagram.com/reel/C8ZbNEtJttY/ (by fit.khurana) Protein: macros not given Main protein: Paneer Meal: Snack Dish: Sauce / dip Ingredients: - Greek yogurt: 1.25 cups - low-fat paneer: 80 g - dried red chilli: 3 - cashews: 8 - oregano: 1 tbsp - salt: to taste - garlic: 6 cloves - red chilli powder: 1 tsp - zero-calorie sweetener: 1 tsp - black pepper: ¼ tsp Steps: 1. Grind this all into a smooth paste and its done. ## Roasted Moong Dal Laddoo Link: https://jatin17solanki.github.io/protein-plate/r/roasted-moong-dal-laddoo/ Video: https://www.instagram.com/reel/DdLYxreov7R/ (by fit.khurana) Protein: 5 g protein, 95 kcal per portion Main protein: Pulses Meal: Snack Dish: Dessert Serves: 10 Ingredients: - yellow moong dal: 200 g - ghee: 1.5 tbsp - almond butter: 1.5 tbsp - zero-calorie sweetener Steps: 1. Wash raw yellow moong dal thoroughly and drain it well. 2. Dry roast the moong dal on medium heat until it turns lightly golden brown and smells roasted. 3. Let it cool slightly, then grind it into a fine powder. 4. Heat 1½ tbsp ghee in a pan and add the powdered moong dal. Roast well on low-medium heat until fragrant and the colour changes to a light brown. 5. Take the pan off the heat and let the mixture cool slightly. Add 2 tbsp unsweetened almond butter and zero-calorie sweetener as per taste. I used around 2 tbsp sweetener, but you can adjust it to your preference. 6. Mix everything well until it comes together. If the mixture feels too dry and the laddoos aren’t binding, add a little more almond butter. 7. Divide the mixture into 10 portions and shape them into laddoos. ## Roasted Pepper Paneer Pasta Link: https://jatin17solanki.github.io/protein-plate/r/roasted-pepper-paneer-pasta/ Video: https://www.instagram.com/reel/DRY2-EoDP_B/ (by fit.khurana) Protein: 20 g protein, 380 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Pasta / noodles Also: global Serves: 2 Ingredients: - capsicum (bell pepper): 1 - olive oil: 2 tsp - garlic: 3 - walnuts: 3 - onion: 1 - tomato: 3 - tomato: 4 - mushroom: 8 - lentil pasta: 90 g - low-fat paneer: 120 g - salt - black pepper - chilli flakes - oregano - basil - chilli oil (optional) Steps: 1. Char the bell pepper till fully black — the smokiness is elite. 2. Heat 2 tsp olive oil and add garlic + walnuts. 3. Add onions, cook for 2 mins, then add tomatoes + cherry tomatoes + salt + pepper and let everything get mushy. 4. Boil the pasta till al dente and save that pasta water — non-negotiable. 5. Blend the tomato–onion base + charred bell pepper + 120g paneer + pasta water till smooth and creamy. 6. In a hot pan, cook mushrooms without oil for 4–5 mins till they smell insane. 7. Add the sauce, add the pasta, sprinkle chili flakes + oregano, and let it cook for 5–6 mins. 8. Finish with basil and optional chili oil for that final glow-up. ## Roasted Red Pepper Paneer Penne Link: https://jatin17solanki.github.io/protein-plate/r/roasted-pepper-paneer-penne/ Video: https://www.instagram.com/reel/C-eyyHiKPFe/ (by fit.khurana) Protein: 24 g protein, 480 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Pasta / noodles Also: global Serves: 1 Ingredients: - olive oil: ½ tsp - garlic: 3 cloves - onion: 1 - tomato: 2.5 - capsicum (bell pepper): 1 - low-fat paneer: 85 g - cashews: 2 - chilli oil: 1 tsp - salt - chilli flakes: ½ tbsp - oregano: ½ - black pepper: ¼ - tomato ketchup: 1 tbsp - whole-wheat pasta: 30 g - basil: 1 handful Steps: 1. In a Pan, add very little olive oil. Sauté garlic and onion until golden brown. Then add the tomatoes. On the side, roast a bell pepper until charred and then scrap off the black parts. 2. Add some salt and let the tomatoes cook well for 8-10 mins on slow- mid flame. 3. Once the tomatoes are all mushy, blend this mixture with cashews, roasted bell pepper, paneer, and some water. Make a smooth paste. 4. Add 1 tsp of chilli oil in a pan and then goes in this gravy that we blended. 5. Add in the seasonings mentioned along with some ketchup. 6. Let it cook well for 3-4 mins and add the pasta. Mix it all well and add the basil. 7. Cover and cook on slow flame for 5 mins and its ready to serve. ## Sabudana Paneer Sandwich Link: https://jatin17solanki.github.io/protein-plate/r/sabudana-paneer-sandwich/ Video: https://www.instagram.com/reel/DA5wNZuqd85/ (by fit.khurana) Protein: macros not given Main protein: Paneer Meal: Snack Dish: Sandwich / toast Ingredients: - sabudana (tapioca pearls): 1 cup - potato: 1.5 - peanuts: 2 tbsp - coriander leaves: 1 handful - green chilli: 2 - rock salt - cumin seeds: 1 tsp - black pepper: ½ tsp - low-fat paneer: 80 g - ghee: 1 tsp Steps: 1. Mix soaked sabudana, grated boiled potato, crushed peanuts, coriander, green chillies, sendha namak, jeera, pepper until well combined. 2. Brush a sandwich maker with very little oil and spread a thin layer in rectangular shape of the sabudana mixture. 3. Now add the paneer slice and sprinkle sendha namak and pepper. 4. Close it with another slice of the sabudana mixture. 5. Toast the sandwich on low flame so that it cooks well from the inside. It will take 8-10 mins. 6. Open the toaster when the sandwich is almost cooked and apply ghee on both sides and toast again until golden brown and crispy. 7. Serve with green chutney and dig in! ## Sattu Cucumber Skyr Chaas Link: https://jatin17solanki.github.io/protein-plate/r/sattu-cucumber-skyr-chaas/ Video: https://www.instagram.com/reel/DZFTZ9sss9w/ (by fit.khurana) Protein: 15 g protein, 143 kcal per portion Main protein: Pulses Meal: Snack Also: quick Serves: 1 Ingredients: - Greek yogurt: 100 g - sattu: 1.5 tbsp - curry leaves: 2 - green chilli: ½ tsp - cucumber: 1 - water: 250 ml - cumin powder: ¼ tsp - chaat masala: 1 pinch - zero-calorie sweetener: ½ tsp - rock salt: 1 pinch Steps: 1. Blend everything together and enjoy with lots of ice. ## Sattu Peanut Butter Cookies Link: https://jatin17solanki.github.io/protein-plate/r/sattu-peanut-butter-cookies/ Video: https://www.instagram.com/reel/DBoMcKoKg6r/ (by fit.khurana) Protein: 6 g protein, 120 kcal per portion Main protein: Pulses Meal: Snack Dish: Dessert Serves: 10 Ingredients: - sattu: 110 g - jaggery: 50 g - peanut butter: 90 g - milk: 60 ml - almonds (optional) - green cardamom: 1 tsp - cinnamon: ½ tsp - salt: 1 pinch - baking soda: ¼ tsp - baking powder: ¼ tsp Steps: 1. Mix together sattu, peanut butter, jaggery, cinnamon and cardamom powder, salt, baking powder and baking soda. 2. Knead into a dough by adding milk little by little. 3. Once the dough comes together, rest it for 5-6 mins and then shape into cookies. 4. Pre- heat the oven and bake this cookies for 8 mins on 180 degrees and then flip and bake again for 8 mins at 180 degrees. 5. Let it cool down for 10 minutes before you dig in. ## Savoury Sprouts Chana Yogurt Bowl Link: https://jatin17solanki.github.io/protein-plate/r/sprouts-chana-yogurt-bowl/ Video: https://www.instagram.com/reel/DBQ4XFKKDxI/ (by fit.khurana) Protein: 25 g protein, 390 kcal per portion Main protein: Pulses Meal: Breakfast, Snack Dish: Salad / bowl Serves: 1 Ingredients: - Greek yogurt: 250 g - moong sprouts: 45 g - chia seeds: 10 g - salt - red chilli powder - dry mango powder (amchur) - black pepper - tomato: 2 tbsp - onion: 2 tbsp - cucumber: 2 tbsp - beetroot: 2 tbsp - ghee: ½ tsp - mustard seeds: ½ tsp - cashews: 2 - curry leaves: 5 - pomegranate: 2 tbsp - peanuts: 4 - pumpkin seeds: 4 - coriander leaves - black chickpeas (kala chana): 30 g Steps: 1. Mix the curd with soaked chia seeds until smooth. 2. Add the sprouts, chana, spices and veggies and give it a mix. 3. Then add the tadka along with the toppings! 4. You can also prepare this at night and store in the fridge. Give a fresh tadka in the morning. ## Scrambled Banana Oat Pancake Bowl Link: https://jatin17solanki.github.io/protein-plate/r/scrambled-banana-oat-pancake-bowl/ Video: https://www.instagram.com/reel/DWRGs1WjFzw/ (by fit.khurana) Protein: 43 g protein, 500 kcal per portion Main protein: Whey Meal: Breakfast Dish: Salad / bowl, Chilla / pancake Serves: 1 Ingredients: - banana: 1 - oats: 3 tbsp - whey protein: 1 - cinnamon: 1 pinch - salt: 1 pinch - Greek yogurt: 120 g - blueberries - mixed seeds: 1 tbsp - peanut butter: ½ tbsp - honey (optional) Steps: 1. Mash a banana, mix oats, protein powder, cinnamon and salt into it. 2. On a non-stick pan, spread this moixture flat onto it. 3. When one side cooks, start breaking the pancake into pieces and then toss it for 4-5 mins until all pieces are well cooks and brownish. 4. Assemble the bowl with greek yogurt, scrambled oats, seeds, blueberries (I just cooked the blueberries in 2 tbsp water for 3-4 mins until mushy) and peanut butter!! ## Seed and Curry Leaf Chutney Powder Link: https://jatin17solanki.github.io/protein-plate/r/seed-curry-leaf-chutney-powder/ Video: https://www.instagram.com/reel/DeMRpEzIaOw/ (by fit.khurana) Protein: macros not given Main protein: Pulses Dish: Sauce / dip Ingredients: - flax seeds: 30 g - pumpkin seeds: 30 g - sesame seeds: 30 g - urad dal: 45 g - chana dal: 45 g - cumin seeds: 2 tbsp - black pepper: 5 - coriander seeds: 1 tbsp - curry leaves: 2 cups - coconut (fresh): ½ cup - dried red chilli: 7 - garlic: 7 - tamarind (imli): ¼ cup - salt: to taste Steps: 1. Dry roast the flax seeds, pumpkin seeds and white sesame seeds separately. Keep them aside. 2. In the same pan, add cumin seeds, urad dal, chana dal, black peppercorns and coriander seeds. 3. Roast for 4 to 5 minutes until fragrant and slightly golden. 4. Add the curry leaves, desiccated coconut, dried red chillies and garlic cloves. 5. Roast everything on low flame until fragrant and the curry leaves become completely dry and crunchy. 6. Add the tamarind and roast for another 1 to 2 minutes. 7. Turn off the flame and add salt as per taste. 8. Let everything cool completely. 9. Add all the roasted ingredients to a mixer and grind into a fine powder. 10. Store in an airtight container in the refrigerator for up to 2 months. If storing at room temperature, use within 3 weeks. ## Shaam Savera Link: https://jatin17solanki.github.io/protein-plate/r/shaam-savera/ Video: https://www.instagram.com/p/DIQ_GpbyQMv/ Protein: macros not given Main protein: Paneer Meal: Lunch, Dinner Dish: Curry Ingredients: - spinach bundles: 2 - oil (palak mixture): 1 tbsp - jeera (palak mixture): 1 tsp - garlic, chopped (palak mixture): 1 tsp - ginger, chopped (palak mixture): ½ - green chilli, chopped (palak mixture): 1 - salt (palak mixture): to taste - coriander powder (palak mixture): 1 tsp - garam masala powder (palak mixture): ½ tsp - roasted besan (palak mixture): ¼ cup - cashew powder (palak mixture): ¼ cup - oil (gravy): 1 tbsp - jeera (gravy): 1 tsp - cinnamon stick (gravy): ½ - bay leaf (gravy): 1 - black peppercorns (gravy) - green cardamom (gravy): 3 - black cardamom (gravy): 1 - garlic, chopped (gravy): 1 tsp - ginger, chopped (gravy): 1 - green chilli, chopped (gravy): 1 - onions, diced (gravy): 2 - tomatoes, diced (gravy): 5 - coriander powder (gravy): 1 tsp - red chilli powder (gravy): 1 tsp - haldi powder (gravy): ¼ tsp - garam masala powder (gravy): ¼ tsp - salt (gravy): to taste - cashews (gravy): 1 handful - kasuri methi (gravy): 1 tsp - water (gravy): 1 cup - butter (gravy): 1 tbsp - honey (gravy): 1 tsp - fresh cream (gravy): 2 tbsp - paneer, crumbled (filling): 250 g - black pepper powder (filling): 1 tsp - fresh coriander, chopped (filling): ½ tsp - corn flour (coating) Steps: 1. Blanch 2 spinach bundles & blend them into a thick paste. 2. 1 tbsp oil, 1 tsp jeera, 1 tsp garlic, chopped, 1/2 inch ginger, chopped, 1 green chili, chopped. Sauté till fragrant. 3. Add the palak paste, salt to taste, 1 tsp coriander powder, 1/2 tsp garam masala powder. Mix well. 4. 1/4 cup roasted besan, 1/4 cup cashew powder. Mix well & cook till thickened. 5. For the gravy: 1 tbsp oil, 1 tsp jeera, 1/2 inch cinnamon stick, 1 bay leaf, a few black peppercorns, 3 green cardamom, 1 black cardamom, 1 tsp garlic, chopped, 1 inch ginger, chopped, 1 green chili, chopped, 2 onions, diced, 5 tomatoes, diced, 1 tsp coriander powder, 1 tsp red chili powder, 1/4 tsp haldi powder, 1/4 tsp garam masala powder, salt to taste, a handful of cashews, 1 tsp kasuri methi. Mix well. 6. Add 1 cup water & cook for 1/2 hour on slow flame. 7. Remove the whole spices & blend into a smooth paste. 8. 1 tbsp butter, 1 tsp honey. Mix well. 2 tbsp fresh cream. Mix well. 9. For the paneer mixture: 250g paneer, crumbled, 1 tsp black pepper powder, 1/2 tsp fresh coriander, chopped. Mix well & shape them into balls. 10. Flatten the palak mixture & stuff with the paneer mixture. 11. Lightly coat in corn flour & fry till GBC. 12. Serve the gravy with the koftas. ## Shahi Paneer Link: https://jatin17solanki.github.io/protein-plate/r/shahi-paneer/ Video: https://www.instagram.com/reel/DaiH03RTtah/ (by fit.khurana) Protein: 31 g protein, 380 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Curry Serves: 2 Ingredients: - onion (large), roughly chopped: 1 - tomatoes (medium), roughly chopped: 3 - garlic, minced: 4 cloves - green chillies: 2 - bay leaf: 1 - cumin seeds: 1 tsp - whole black peppercorns: 4 - green cardamom: 2 - melon seeds (magaz): 1 tbsp - cauliflower florets, boiled: 4 - pumpkin, boiled: ¼ cup - high-protein paneer (for blending): 100 g - high-protein paneer, cubed: 100 g - low-fat milk: 50 ml - salt: to taste - red chilli powder: to taste - turmeric powder - coriander powder - cumin powder - garam masala - cinnamon powder - kasuri methi - sweetener: to taste - water Steps: 1. Heat a pan and add cumin seeds, whole black peppercorns, green cardamom and bay leaf. Let them splutter. 2. Add the minced garlic, green chillies and melon seeds. Sauté for 1–2 minutes. 3. Add the chopped onion and cook until soft and lightly golden. 4. Add the chopped tomatoes and cook until they become completely soft and mushy. 5. Add salt, red chilli powder, turmeric, coriander powder, cumin powder, garam masala and cinnamon powder. Cook the masala well. 6. Add the boiled cauliflower, boiled pumpkin and 100g paneer. Blend everything until completely smooth. 7. Pass the blended gravy through a sieve and pour it back into the pan. 8. Add 50ml low-fat milk and let the gravy simmer for 2–3 minutes. 9. Add the paneer cubes and cook for another 10 minutes so they absorb the flavours. 10. Stir in a little sweetener, crush kasuri methi between your palms, sprinkle it over the curry and serve hot. ## Shirataki Tofu Noodle Salad with Peanut Schezwan Sauce Link: https://jatin17solanki.github.io/protein-plate/r/shirataki-tofu-noodle-salad/ Video: https://www.instagram.com/reel/DZZ2sCnMefv/ (by fit.khurana) Protein: 25 g protein, 395 kcal per portion Main protein: Tofu Meal: Lunch, Dinner Dish: Pasta / noodles Also: global Serves: 1 Ingredients: - firm tofu: 150 g - shirataki noodles / rice: 150 g - cabbage: ½ cup - carrot: ½ - olive oil: 1 tsp - salt - oregano - peanut butter: 1 tsp - Schezwan chutney: 1 tbsp - chilli sauce: 1 tbsp - honey: 1 tsp - lemon / lime: 1 - soy sauce: 1 tbsp - salt: to taste Steps: 1. Toss the tofu with salt and mixed herbs. 2. Heat a pan with olive oil and cook the tofu until golden and crispy on all sides. 3. In the same pan, sauté the cabbage and carrot on high heat for 1–2 minutes. Keep them slightly crunchy. 4. In a bowl, whisk together the peanut butter, Schezwan chutney, red chilli sauce, honey, lemon juice, soy sauce and salt. 5. Add the shirataki noodles, sautéed veggies and crispy tofu to a large bowl. 6. Pour over the sauce. 7. Close the lid and shake everything together until well coated. 8. Serve immediately. ## Silken Tofu Veggie Pancakes Link: https://jatin17solanki.github.io/protein-plate/r/silken-tofu-veggie-pancakes/ Video: https://www.instagram.com/p/DdA9SLMoNm6/ (by fit.khurana) Protein: 23 g protein, 470 kcal per portion Main protein: Tofu Meal: Breakfast, Dinner Dish: Chilla / pancake Also: global Serves: 1 Ingredients: - silken tofu: 160 g - rice flour: 35 g - cornstarch: 1 tbsp - zucchini, shredded: ¼ cup - carrot, shredded: ½ - onion, finely shredded: ½ - cabbage, shredded: ¼ cup - red chilli powder: to taste - black pepper: to taste - salt: to taste - black sesame seeds: 1 tsp - oil: 1 tsp - water - soy sauce (for serving) Steps: 1. Add 160 g silken tofu to a blender with water and blend until completely smooth and creamy. 2. Add 35 g rice flour + 1 tbsp cornstarch to a bowl. Add zucchini, carrot, onion and cabbage. 3. Season with salt, red chilli powder and black pepper. 4. Add the blended tofu and mix everything thoroughly. 5. The consistency should be thick but pourable not watery. If it’s genuinely too thick, add little water. 6. Heat a non-stick pan and lightly grease it with 1 tsp oil. 7. Spoon small portions onto the pan and spread them into small, relatively thin pancakes. Sprinkle black sesame seeds on top. 8. Cook over medium-hugh heat until the underside is golden, crisp and completely set before flipping. Flip and cook the other side until crisp. 9. Serve immediately with soy sauce dressing (soua sauce + lemon juice + water + honey + salt + 1/2 chopped green chili). ## Soya Chana Dal Tikki Link: https://jatin17solanki.github.io/protein-plate/r/soya-chana-dal-tikki/ Video: https://www.instagram.com/p/C9jM7TaSnrq/ Protein: video only (no written recipe) Main protein: Soya Meal: Snack Dish: Kebab / tikki Details missing: Written recipe (no caption; the video is the recipe) ## Soya Chilli with Fried Rice Link: https://jatin17solanki.github.io/protein-plate/r/soya-chilli-fried-rice/ Video: https://www.instagram.com/reel/DOgCcaejHLI/ (by fit.khurana) Protein: 25 g protein, 450 kcal per portion Main protein: Soya Meal: Lunch, Dinner Dish: Rice Also: global Serves: 1 Ingredients: - soya chunks: 35 g - cooking oil: 1.5 tsp - capsicum (bell pepper) - onion: ½ - garlic: 2 - chilli sauce: 1 tbsp - soy sauce: 2 tbsp - vinegar: 1 tsp - Schezwan chutney: 1 tbsp - corn flour (cornstarch): 1 tsp - salt - black pepper - red chilli powder: ½ tsp - spring onion - rice: 100 g - cooking oil: 1 tsp - green beans - onion - carrot - garlic: 2 - soy sauce: 2 tsp - vinegar: 1 tsp - salt - black pepper Steps: 1. For the soya chilli, boil soya chunks and wash them in cold water and then squeeze them well to drain out the water. 2. In a pan, spray some oil and sauté soya chunks until golden brown on all sides. 3. Now sauté garlic in some oil, add in your onion and bell peppers. Let it cook for 2 mins on high-flame and add the mix of sauces. 4. Add the soya chukks, salt, red chilli powder and pepper. 5. Add the cornflour slurry and some water to adjust consistency. Let it simmer on low flame for 5 mins and its ready!! You can also garnish with spring onions. 6. For the Fried Rice, add oil, garlic and veggies to the pan and sauté for 4-5 mins on high flame. 7. Add leftover rice, soy sauce, vinegar, salt and pepper. Toss for 2 mins and its ready to serve! ## Soya Chukauni Link: https://jatin17solanki.github.io/protein-plate/r/soya-chukauni/ Video: https://www.instagram.com/p/DchutARzEP5/ (by myflavourfuljourney) Protein: 40 g protein, 494 kcal per portion Main protein: Soya Meal: Lunch, Dinner Dish: Curry Serves: 2 Ingredients: - raw soya chunks: 100 g - salt (for boiling): 1 tsp - ghee: 1 tbsp - turmeric: ¼ tsp - chilli powder: 1 tsp - coriander powder: 1 tsp - ginger-garlic paste: 1 tsp - onion, sliced: 1 - green chilli, sliced: 1 - fresh coriander: 1 handful - high-protein Greek yogurt: 250 g - salt (yogurt): ½ tsp - garlic, finely chopped: 3 cloves - mustard oil (tadka): 3 tbsp - turmeric (tadka): ¼ tsp - red chilli powder (tadka): 1 tsp - kasuri methi (tadka): 1 tsp Steps: 1. Boil 100g raw soya chunks with 1 tsp salt for 5 minutes. Drain, let them cool slightly, then squeeze out the water. 2. To a pan on medium heat, add: 1 tbsp ghee, ¼ tsp turmeric, 1 tsp chilli powder, 1 tsp coriander powder, 1 tsp ginger-garlic paste. 3. Mix well, then add the boiled soya chunks and sauté for about 3 minutes. 4. Now add 1 sliced onion, 1 sliced green chilli, a handful of freshly chopped coriander. 5. Mix everything well and set aside. 6. In a separate bowl, add 250g high-protein Greek yogurt, ½ tsp salt, 3 finely chopped garlic cloves. 7. Mix until well combined. 8. For the tadka heat 3 tbsp mustard oil in a small pan until it just starts to smoke, then switch off the heat. 9. Add ¼ tsp turmeric, 1 tsp red chilli powder, 1 tsp kasuri methi. 10. Pour the hot tadka into the yogurt and mix well. 11. Finally, pour the yogurt mixture over the soya chunks, mix everything together, and your Soya Chukani is ready to serve! ## Soya Chunks Jar Link: https://jatin17solanki.github.io/protein-plate/r/soya-chunks-jar/ Video: https://www.instagram.com/p/DPdkjXhCEpy/ Protein: 40 g protein, 370 kcal per portion Main protein: Soya Meal: Snack Dish: Salad / bowl Also: quick Serves: 1 Ingredients: - dried soya chunks: 60 g - ghee: 5 g - chilli powder - pepper - salt - turmeric powder - onions: 50 g - tomatoes: 50 g - cucumber: 50 g - carrots: 40 g - 0% fat Greek yogurt: 100 g - salt (pinch): 1 pinch - cumin powder (pinch): 1 pinch - chaat masala (pinch): 1 pinch - chilli flakes (pinch): 1 pinch - roasted peanuts: 10 g - lime Steps: 1. 60g dried soya chunks soaked & drained, pan-fried with 5g ghee, chilli powder, pepper, salt, and turmeric powder. 2. 50g onions, 50g tomatoes, 50g cucumber, 40g carrots, 100g 0% fat Greek yogurt, a pinch of salt, cumin powder, chaat masala, and chilli flakes, 10g roasted peanuts, and a squeeze of lime. 3. That’s it — you’ve made yourself a high-protein, low-calorie soya chunks jar that tastes insane. ## Soya Corn Cheese Kebab Link: https://jatin17solanki.github.io/protein-plate/r/soya-corn-cheese-kebab/ Video: https://www.instagram.com/reel/DbqLxfZs5HG/ (by fit.khurana) Protein: 30 g protein, 470 kcal per portion Main protein: Soya Meal: Snack, Dinner Dish: Kebab / tikki Serves: 1 Ingredients: - soya chunks: 40 g - onion: ½ - corn: ½ cup - rice flour: 1.5 tbsp - salt - pepper - red chilli powder: ½ tsp - coriander powder (dhaniya powder): ½ tsp - garam masala: ¼ tsp - turmeric (haldi): ¼ tsp - cumin seeds (jeera): ½ tsp - green chilli: 1 - garlic: 2 cloves - cheese cube, cut into 4: 1 - ghee: 1 tsp - whole wheat bread (for crumbs): 1 slice - coriander leaves (chutney): 1 handful - Greek yogurt (chutney): 1 tbsp - walnuts (chutney): 1 - green chilli (chutney): ½ - garlic (chutney): 1 clove - lemon juice (chutney): ½ - salt (chutney) - pepper (chutney) Steps: 1. For bread crumbs - grind 1 slice whole wheat bread. 2. Boil soya chunks and squeeze them well until all water is drained out. 3. In a pan, add ghee and sauté garlic, chilli and jeera. 4. Add onion, corn and sauté until golden brown. 5. Add masalas and mix well. 6. Blend this along with rice flour and soya chunks. 7. Apply ghee on your hands and roll into cutlets while stuffing small cubes of cheese in each cutlet. 8. Roll into bread crumbs and pan fry on each side until crispy. (May take 15 mins on med-low flame) 9. For chutney - handful dhaniya, 1 tbsp greek yogurt, 1-2 walnuts, 1/2 green chilli, 1 garlic clove, 1/2 lemon juice, salt and pepper - blend everything together and its ready!! ## Soya Corn Kebabs with Yogurt Dip Link: https://jatin17solanki.github.io/protein-plate/r/soya-corn-kebabs-yogurt-dip/ Video: https://www.instagram.com/reel/DAYTLUgK9bc/ (by fit.khurana) Protein: 35 g protein, 460 kcal per portion Main protein: Soya Meal: Lunch, Snack, Dinner Dish: Kebab / tikki Serves: 1 Ingredients: - soya chunks: 35 g - sweet corn: ¾ cup - mint leaves: 1 handful - carrot: ½ cup - onion: ½ - green chilli: 3 - garlic: 4 - rice flour: 1 tbsp - olive oil: 1 tsp - whole-wheat bread: 1 slice (optional) Steps: 1. Masalas - Salt, 1/2 tsp red chilli powder, 1/2 tsp garam masala, 1 tsp aamchur, 1/4 tsp pepper, 1/2 tsp jeer powder, 1/2 tsp coriander powder. 2. Boil Soya Chunks & Wash with cold water. Squeeze out the excess liquid and keep aside. 3. In a pan, add a little oil and then add green chilli & garlic paste. Sauté and then add onions. 4. Let the onions cook and then add carrots and corn. Let it cook on low flame for 4-5 mins & then add the masalas, rice flour, soya chunks & mint. Mix well and cook for 3-4 mins. Turn off the flame and let the mixture cool down. 5. Before you grind, add in the slice of wholewheat bread. Grind the mixture and then roll into tikkis. 6. Brush oil on a non-stick pan and let the tikkis cook on low flame on both sides until golden brown. This will take around 10-12 minutes. 7. Before you dig in, let the kebabs cool down a little so that it holds onto its texture. 8. Serve it with some greek yogurt dip (Yogurt + Pinch of Black Salt & Chilli powder + Pinch of sugar + pomegranate) ## Soya Mushroom Brown Rice Biryani Link: https://jatin17solanki.github.io/protein-plate/r/soya-mushroom-brown-rice-biryani/ Video: https://www.instagram.com/reel/DdyCT0bItiP/ (by fit.khurana) Protein: 35 g protein, 470 kcal per portion Main protein: Soya Meal: Lunch, Dinner Dish: Rice Serves: 1 Ingredients: - soya chunks: 60 g - mushroom: 15 - skyr: 300 g - onion - coriander leaves - mint leaves - biryani masala: 1.5 tbsp - dried fenugreek leaves (kasuri methi): 1 tbsp - red chilli powder - salt - chilli garlic paste - lemon / lime - jaggery: 1 tbsp - rice: 85 g - cinnamon: 1 - black pepper: 3 - ghee: 1 tsp - salt: 1 pinch - rice - onion: ¼ - mint leaves - milk: 30 ml - saffron (kesar) - onion: 2 Steps: 1. Boil the soya chunks, squeeze out all the excess water and keep them aside. 2. Thinly slice 2 medium onions and air-fry at 180°C with a light spray of oil until brown and crisp. 3. Make the marinade by mixing the soya chunks, mushrooms, Skyr, ¾ of the air-fried onions, chopped coriander and mint, biryani masala, kasuri methi, red chilli powder, salt, green chilli-garlic paste, lemon juice and jaggery powder. Mix well and let it rest for 10–15 minutes. 4. Cook the Daawat Brown Basmati Rice with cinnamon, black peppercorns, 1 tsp ghee and a pinch of salt until 90% cooked. Drain and keep aside. 5. Heat 1 tsp ghee in a pan and add cumin seeds. Let them sizzle, then add the entire marinated soya-mushroom mixture. Cook on low heat for 10–12 minutes. 6. Layer the 90% cooked rice over the soya-mushroom mixture. Top with the remaining ¼ air-fried onions, fresh mint and saffron-infused milk. 7. Cover and cook on low heat for another 6–7 minutes, allowing the rice to finish cooking and the flavours to infuse. ## Soya Mushroom Spinach Curry Link: https://jatin17solanki.github.io/protein-plate/r/soya-mushroom-spinach-curry/ Video: https://www.instagram.com/reel/DI0XDJ9IRCN/ (by fit.khurana) Protein: 30 g protein, 450 kcal per portion Main protein: Soya Meal: Lunch, Dinner Dish: Curry Serves: 1 Ingredients: - soya granules: 35 g - onion: 1 - tomato: 2 - mushroom: 6 - garlic: 3 - green chilli: 2 - green peas: ½ cup - spinach: 1 cup - coconut milk: ¼ cup - salt - cumin seeds: 1 tsp - asafoetida (hing): 1 pinch - red chilli powder: 1 tsp - black pepper: ¼ tsp - garam masala: 1 tsp - coriander powder: 1 tsp - turmeric: ½ tsp - dry mango powder (amchur): ½ tsp - sugar: 1 tsp - cinnamon: ¼ tsp Steps: 1. Add 1 tsp ghee to a pan and roast jeera and hing. 2. Add onion and saute until transparent. Then add green chilli and garlic paste. 3. Cook for 2 mins and add the tomato puree. Cover and cook until the mixture is mushy. 4. Add garam masala, coriander powder, red chilli, salt, pepper, haldi, and aamchur and mix well. 5. Add peas, spinach, mushrooms, boiled and squeezed soya granules and 1 cup of water. 6. Cover and cook for atleast 7-8 mins and then add coconut milk, sugar and cinnamon powder. 7. Cook again for 8-10 mins and add water if needed to adjust consistency. 8. Serve with hot phulkas and enjoy. ## Soya Palak Kadhi Link: https://jatin17solanki.github.io/protein-plate/r/soya-palak-kadhi/ Video: https://www.instagram.com/reel/DQwR1SvEfoh/ (by fit.khurana) Protein: macros not given Main protein: Soya Meal: Lunch, Dinner Dish: Curry Ingredients: - gram flour (besan): 5 tbsp - Greek yogurt: 1 cup - salt - red chilli powder: 1 tsp - turmeric: 1 tsp - water: 7 cups - ghee: 1 tsp - curry leaves: 6 - mustard seeds: 1 tsp - fenugreek seeds (methi dana): ½ tsp - black pepper: 2 - asafoetida (hing): 1 pinch - cumin seeds: 1 tsp - dried red chilli: 2 - green chilli: 2 - onion: 1 - soya chunks: 25 g - spinach: 1 cup - ginger-garlic paste: 1 tbsp - jaggery: ½ tbsp - coriander leaves: 1 handful Steps: 1. Make a smooth mixture of curd, besan and spices mentioned above. Add water and mix again until there are no lumps. The consistency should be watery. 2. In a pan, add ghee and then add curry leaves, mustard, hing, peppercorns, dried red chillies, green chillies, methi seeds and jeera. 3. Sauté for 2 mins and add onion. Cook for 3-4 mins and then add spinach along with boiled soya chunks. 4. Saute for 3-4 minutes and add the besan mixture. 5. Cover and cook for 4-5 mins and add the ginger garlic paste along with jaggery powder. (You may add water if it seems too thick) 6. Cover and cook again for 15 mins on low flame until the curry thickens a little. 7. Garnish with coriander and serve with steaming hot basmati rice! ## Soya Pea Kebabs with Greek Yogurt Dip Link: https://jatin17solanki.github.io/protein-plate/r/soya-pea-kebab/ Video: https://www.instagram.com/reel/C3Kle_zymu4/ (by fit.khurana) Protein: 30 g protein per portion Main protein: Soya Meal: Snack, Dinner Dish: Kebab / tikki Serves: 1 Ingredients: - soya chunks: 35 g - ghee: 1 tsp - cumin seeds (jeera): 1 tsp - garlic, chopped: 2 cloves - chillies, chopped: 2 - onion, chopped (small): 1 - fresh peas: 1 cup - salt - red chilli powder: 1 tsp - dry mango powder (aamchur): 1 tsp - garam masala: 1 tsp - coriander powder: ½ tsp - turmeric (haldi): 1 pinch - rock salt - rice flour: 1 tbsp - bread: ½ slice - coriander leaves: 1 handful - ghee (for the pan) - Greek yogurt (dip) - red chilli powder (dip topping) - chaat masala (dip topping) - pomegranate (dip topping) Steps: 1. Boil 35g of soya chunks and properly squeeze them to drain out all the water. 2. In a kadhai, add 1 tsp ghee, 1 tsp jeera, 2-3 cloves chopped garlic and 2 chopped chillies. 3. Then add 1 small chopped onion. Let it cook for 2 mins and add 1 cup fresh peas (incase you use frozen peas, soak in lukewarm water for a while). 4. Let the peas cook for 5 minutes and then add salt, 1 tsp red chilli powder, 1 tsp aamchur, 1 tsp garam masala, 1/2 tsp coriander powder, pinch of haldi and some rock salt. 5. Mix well and then add a tbsp of rice flour. Mix again and transfer this to a grinder jar. 6. Add 1/2 slice of bread and handful of coriander and grind this mixture into a fine paste. 7. To this, add the soya chunks and grind again. 8. Now keep this paste in the fridge for 10 minutes and apply oil on your hands and start making small balls. 9. On a non stick pan, brush some ghee and cook this kebabs on low-medium flame for a few minutes and until they have this beautiful brown color. 10. Serve with greek yogurt for more protein. Top the yogurt with red chilli powder, chaat masala and pomegranate (my star ingredient which goes so well with these). ## Soya Pea Stuffed Paratha Link: https://jatin17solanki.github.io/protein-plate/r/soya-pea-stuffed-paratha/ Video: https://www.instagram.com/reel/DSCBGKUjJX2/ (by fit.khurana) Protein: 25 g protein, 350 kcal per portion Main protein: Soya Meal: Breakfast Dish: Paratha Serves: 1 Ingredients: - soya chunks: 25 g - green peas: 3 tbsp - onion: 2 tbsp - green chilli: 1 - garlic: 2 - dry mango powder (amchur): ½ tsp - red chilli powder: ½ tsp - garam masala: ½ tsp - coriander powder: ½ tsp - salt: to taste - coriander leaves: 1 handful - roti / chapati: 1 - ghee: 1 tsp - Greek yogurt: 85 g Steps: 1. Boil the soya chunks, squeeze out excess water and grind them coarsely with boiled peas. 2. Add onion, green chilli, garlic, all the masalas, salt and dhania. 3. Mix everything into a tight, flavour-packed stuffing. 4. Stuff it inside a big roti and seal properly. Optionally top with kalaunji seeds. 5. Roast on a hot tawa using just 1 tsp ghee till golden on both sides. 6. Serve hot with 85g greek yogurt + aamla ka achaar. ## Soya Peas Kebabs with Beetroot Mint Dip Link: https://jatin17solanki.github.io/protein-plate/r/soya-peas-kebabs-beet-dip/ Video: https://www.instagram.com/reel/DG7_3xAshxP/ (by fit.khurana) Protein: 30 g protein, 480 kcal per portion Main protein: Soya Meal: Lunch, Snack, Dinner Dish: Kebab / tikki Serves: 1 Ingredients: - soya granules: 35 g - gram flour (besan): 1 tbsp - green peas: ½ cup - coriander leaves: ½ cup - onion: 3 tbsp - garlic: 3 cloves - green chilli: 2 - whole-wheat bread: 1 - ghee: 1 tsp - Greek yogurt: 80 g - beetroot: 2 tbsp - mint leaves: 1 tbsp - rock salt - chaat masala Steps: 1. Spices - 1 tbsp aamchur, 1 tbsp red chilli powder, 1/4 tsp pepper, salt, 1 tsp corainder powder. 2. Boil the soya granules and squeeze them well to drain all the water. 3. Grind the boiled soya with peas, corinader, spices, onion, chillies and garlic to form the dough. 4. Brush oil on your palms and make the cutlets into cylinders. Coat them in breadcrumbs. 5. Grease some ghee on a pan and cook these low-medium flame for 20-30 mins on all sides until crispy. 6. Mix everything together and its ready! ## Soya Peas Methi Thepla Link: https://jatin17solanki.github.io/protein-plate/r/soya-peas-methi-thepla/ Video: https://www.instagram.com/reel/DFxSX5rR_Ou/ (by fit.khurana) Protein: 33 g protein, 572 kcal per portion Main protein: Soya Meal: Lunch, Dinner Dish: Paratha Serves: 1 Ingredients: - soya chunks: 25 g - green peas: ½ cup - fresh methi (fenugreek leaves): 1 handful - salt - red chilli powder - dry mango powder (amchur) - black pepper - turmeric: 1 pinch - onion: 2 tbsp - green chilli: 2 - garlic: 2 cloves - whole-wheat flour (atta): 1 cup - nigella seeds (kalonji): 2 tbsp - sesame seeds - ghee: 1 tsp - Greek yogurt: 90 g Steps: 1. Grind boiled soya chunks, boiled peas, methi, onion, garlic, chillies and masala in a mixer jar. 2. In a bowl, add wheat flour and this mixture along with 1 tsp ghee. 3. You don’t need water as this mixture is already moist. If needed you may add a little more flour to knead it properly. Let this dough rest for 10 mins in the fridge. 4. IMP - Apply oil on the rolling board and pin and also dust your roti dough with a little flour so it does not stick to the bottom. 5. Make mini theplas, garnish with the sesame and kalaunji mix and cook it on a tava. 6. Once the theplas cook on both sides then apply very little ghee and its ready! ## Soya Poha Link: https://jatin17solanki.github.io/protein-plate/r/soya-poha/ Video: https://www.instagram.com/p/DdjDGzPoM_p/ (by fit.khurana) Protein: 25 g protein, 430 kcal per portion Main protein: Soya Meal: Breakfast Also: quick Serves: 1 Ingredients: - soya granules: 30 g - poha: 25 g - sprouts: ¼ cup - green peas: ¼ cup - carrot (small): ¼ - onion (small): ½ - peanuts: 5 g - pumpkin seeds: 7 g - curry leaves - cumin seeds: 1 tsp - mustard seeds: ½ tsp - green chilli: to taste - turmeric powder: to taste - red chilli powder: to taste - salt: to taste - lemon juice: to taste - zero-calorie sweetener - oil (for tempering): 1 tsp - coriander (garnish) - sev (garnish) Steps: 1. Boil 25g soya granules, drain them well and keep them aside. 2. Wash poha, drain the water and fluff with a fork. 3. Add the sprouts, green peas and chopped carrot to a pan with some water. Boil until the vegetables are cooked. 4. Meanwhile, heat 1 tsp oil in a pan and add cumin seeds, mustard seeds, curry leaves and green chilli. Let them sizzle until fragrant. 5. Add peanuts, pumpkin seeds and finely chopped onion. Sauté until the onion turns slightly golden and everything is fragrant. 6. Add the boiled soya granules, turmeric powder, red chilli powder and salt. Mix well. 7. Add the boiled vegetables and poha, then mix everything together. Cook for a few minutes until well combined. 8. Finish with fresh lemon juice and a little zero-calorie sweetener to balance the flavours. 9. Garnish with onion and sev. ## Soya Pulav Link: https://jatin17solanki.github.io/protein-plate/r/soya-pulav/ Video: https://www.instagram.com/p/C9zjzQgSHI2/ Protein: 23 g protein, 408 kcal per portion Main protein: Soya Meal: Lunch, Dinner Dish: Rice Ingredients: - soya chunks: 40 g - rice: 80 g - mixed vegetables (carrot, beans, cauliflower, peas): 100 g - ghee: 1 tsp - bay leaf (tejpatta): 1 - cinnamon (small stick): 1 - cloves (laung): 2 - black peppercorns: 4 - black cardamom: 1 - green cardamom: 2 - kasuri methi: 1 tsp - cumin seeds: 1 tsp - onion, finely sliced: 1 - tomato, finely chopped: 1 - turmeric powder: ½ tsp - coriander powder: ½ tsp - cumin powder: ½ tsp - red chilli powder: 1 tsp - garam masala: ½ tsp - salt: to taste - yogurt (dahi): 2 tsp - coriander (garnish) Steps: 1. Boil the soya chunks, drain, and set aside. 2. Cook the rice and keep it aside. 3. Heat ghee in a pan. 4. Add tejpatta, cinnamon, cloves, black peppercorns, black cardamom, green cardamom, kasuri methi, and cumin seeds. Sauté for a few seconds until aromatic. 5. Add finely sliced onion and sauté until golden brown. 6. Add the mixed vegetables (carrot, green beans, peas, cauliflower) and sauté for about 5 minutes until they start to soften. 7. Add the finely chopped tomato and cook until it becomes mushy. 8. Add turmeric powder, coriander powder, jeera powder, red chilli powder, garam masala, and salt. Mix well. 9. Add yogurt and mix thoroughly. Cook for another 2 minutes. 10. Add the boiled soya chunks and cook for 3 minutes. 11. Finally, add the cooked rice and mix everything gently. Cook for another 3 minutes, ensuring the rice is well coated with the spices and vegetables. 12. Garnish with coriander and serve hot. ## Soya Tikka Masala Link: https://jatin17solanki.github.io/protein-plate/r/soya-tikka-masala/ Video: https://www.instagram.com/p/DeQcyfDzpZ7/ (by cookwithpoonamofficial) Protein: 41 g protein, 652 kcal per portion Main protein: Soya Meal: Lunch, Dinner Dish: Curry Serves: 1 Ingredients: - raw soya chunks: 60 g - salt (for boiling): 1 tsp - green bell pepper, roughly chopped: 1 - onion, roughly chopped: 1 - tomato, roughly chopped: 1 - yogurt (curd): 4 tbsp - chickpea flour (besan): 2 tbsp - ginger-garlic paste: 1 tbsp - Kashmiri red chilli powder: 1 tsp - turmeric powder: ½ tsp - coriander powder: 1 tsp - cumin powder: ½ tsp - garam masala: 1 tsp - black pepper: ½ tsp - chaat masala: 1 tsp - salt (marinade): 1 tsp - hot mustard oil: 1 tbsp - dried fenugreek leaves: 1 tsp - lime: ½ - oil (to roast the soya): 1 tsp - oil (gravy): 1 tsp - cumin seeds (gravy): 1 tsp - onion, finely chopped (gravy): 1 - Kashmiri red chilli powder (gravy): 1 tsp - turmeric powder (gravy): ½ tsp - coriander powder (gravy): 1 tsp - salt (gravy): ½ tsp - tomato puree: 1 cup - water: 150 ml - fresh coriander: 1 handful Steps: 1. To a pot of boiling water add 60g raw soya chunks, 1 tsp salt. 2. Once softened, drain and squeeze out all the excess water. 3. Now to a bowl add the boiled soya chunks, 1 green bell pepper, roughly chopped, 1 onion, roughly chopped, 1 tomato, roughly chopped, 4 tbsp yogurt, 2 tbsp chickpea flour (besan), 1 tbsp ginger garlic paste, 1 tsp Kashmiri red chilli powder, ½ tsp turmeric powder, 1 tsp coriander powder, ½ tsp cumin powder, 1 tsp garam masala, ½ tsp black pepper, 1 tsp chaat masala, 1 tsp salt. 4. Now add 1 tbsp hot mustard oil, 1 tsp dried fenugreek leaves and squeeze in half a lime. 5. Mix everything really well until nicely coated and set aside. 6. To a pan on medium heat add 1 tsp oil, toss in the marinated soya mixture and cook for 5 minutes until nicely roasted. Remove and set aside. 7. To the same pan add: 1 tsp oil, 1 tsp cumin seeds, 1 finely chopped onion, 1 tsp Kashmiri red chilli powder, ½ tsp turmeric powder, 1 tsp coriander powder, ½ tsp salt, 1 cup tomato puree. 8. Mix well and cook for 3 minutes or until the oil starts to separate. 9. Now toss in the cooked soya mixture, add 150ml water and a handful of fresh coriander. 10. Give everything a final mix, cook for another minute and it’s ready to serve! ## Soya Tikka Salad Link: https://jatin17solanki.github.io/protein-plate/r/soya-tikka-salad/ Video: https://www.instagram.com/reel/DXbwwiyjOsF/ (by fit.khurana) Protein: 45 g protein, 420 kcal per portion Main protein: Soya Meal: Dinner Dish: Salad / bowl Also: air fryer Serves: 1 Ingredients: - soya chunks (dry): 40 g - bell peppers, chopped: ¼ cup - onions, chopped: ¼ cup - Greek yoghurt (marinade): 100 g - besan (marinade): 2 tbsp - ginger-garlic paste (marinade): 1 tsp - kasoori methi (marinade): 1 tbsp - salt (marinade): to taste - garam masala (marinade): ½ tsp - haldi (marinade): ¼ tsp - chilli powder (marinade): ½ tsp - coriander powder (marinade): ½ tsp - Greek yoghurt (dressing): 100 g - green chutney (dressing): 2 tbsp - oil spray Steps: 1. Boil the soya chunks: boil soya chunks for 5–6 minutes, squeeze out excess water and set aside. 2. Prepare the marinade: mix Greek yoghurt, besan, ginger garlic paste and all the spices to form a thick marinade. 3. Marinate: add soya chunks, bell peppers and onions to the marinade and coat well. 4. Air fry: air fry the marinated soya chunks with a spray of oil at 180°C for 10–15 minutes until golden brown. 5. Prepare the dressing: mix Greek yoghurt and green chutney until smooth. 6. Assemble: add the air-fried soy chunks to a bowl, pour the dressing and toss well. 7. Serve: serve fresh as a high-protein, fiber-rich salad. ## Soya Tikki Link: https://jatin17solanki.github.io/protein-plate/r/soya-tikki/ Video: https://www.instagram.com/p/DI61-s4TC2H/ Protein: 33 g protein, 450 kcal per portion Main protein: Soya Meal: Snack Dish: Kebab / tikki Serves: 1 Ingredients: - besan: 30 g - curd: 30 g - corn: 30 g - soya chunks: 30 g - paneer: 60 g Steps: 1. No written method — watch the video for the steps. ## Soyabean Toast Link: https://jatin17solanki.github.io/protein-plate/r/soyabean-toast/ Video: https://www.instagram.com/reel/DUYALrwjNUw/ (by fit.khurana) Protein: 25 g protein, 465 kcal per portion Main protein: Soya Meal: Breakfast Dish: Sandwich / toast Serves: 1 Ingredients: - oil: 1 tsp - garlic, finely chopped: 2 cloves - green chillies, chopped: 2 - onion, chopped: 2 tbsp - bell peppers: 2 tbsp - boiled soyabean: 80 g - salt: to taste - black pepper: to taste - red chilli powder - mixed herbs - ketchup: 1 tbsp - Schezwan chutney: ½ tbsp - cheese slice: 1 slice (optional) - wholewheat bread, toasted: 2 slices Steps: 1. Heat 1 tsp oil in a pan. Add chopped garlic and green chillies — sauté till fragrant. 2. Add onion and bell peppers. Cook for 1–2 minutes till slightly soft but still crunchy. 3. Add the boiled soyabean along with a splash of water. 4. Season with salt, pepper, red chilli powder and mixed herbs. Mix well. 5. Stir in ketchup + Schezwan chutney. Let it simmer for 2–3 minutes till everything comes together and looks glossy. 6. Add cheese on top (optional), cover the pan and let it melt for 3–4 minutes. 7. Spoon this spicy, saucy beans over toasted wholewheat bread. ## Soybean Pepper Toast Link: https://jatin17solanki.github.io/protein-plate/r/soybean-pepper-toast/ Video: https://www.instagram.com/reel/C8CO9idJ0VJ/ (by fit.khurana) Protein: 25 g protein, 470 kcal per portion Main protein: Soya Meal: Lunch, Dinner Dish: Sandwich / toast Serves: 1 Ingredients: - soybeans: 110 g - garlic: 2 cloves - onion: 1 - capsicum (bell pepper) - tomato ketchup: 1.5 tbsp - chilli sauce: 1 tbsp - basil - salt - red chilli powder: ½ tsp - oregano - black pepper: ¼ tsp - cheese: ½ - whole-wheat bread: 2 slices Steps: 1. In a pan, add 1 tsp oil/butter. Add garlic and onion to this and saute until golden brown. The. Add your bell peppers and saute for 3-4 mins. 2. Next add the sauces and condiments mentioned above. Mix well and then add soyabean and basil. Add a dash of water and cover it for 3-4 mins (leave on low flame). After this, add the cheese and just cook on medium- high flame for 2 minutes until the sauce dries up a bit. 3. You can apply butter on 2 slices of bread and serve this (i skipped butter to cut calories). ## Spicy Mexican Rajma Paneer Salad Link: https://jatin17solanki.github.io/protein-plate/r/spicy-mexican-salad/ Video: https://www.instagram.com/reel/DQ6gU0Ajm52/ (by fit.khurana) Protein: 34 g protein, 488 kcal per portion Main protein: Pulses + Paneer Meal: Lunch Dish: Salad / bowl Also: global Serves: 1 Ingredients: - kidney beans (rajma): 100 g - low-fat paneer: 70 g - olive oil: ½ tsp - peri peri masala: ½ tbsp - capsicum (bell pepper): ½ cup - sweet corn: ½ cup - butter: ½ tsp - salt - tomato: 1 - onion: ½ - lemon / lime - chilli flakes - tomato ketchup: 1 tbsp - Greek yogurt: 2 tbsp - coriander leaves - tortilla chips: 3 Steps: 1. Sauté 100g boiled rajma + 70g low fat paneer (I used milky mist) in ½ tsp olive oil. Add 1/2 tbsp peri peri masala and cook till golden. 2. Sauté 1/2 cup mixed bell peppers + 1/2 cup boiled corn in 1/2 tsp butter, salt, pepper for 3-4 mins. 3. For dressing: roast 1 tomato on flame until the skin is black, peel, and chop. Roughly grind the tomato, ½ onion, lemon juice, chilli flakes, salt, pepper, 1 tbsp ketchup into a salsa. Whisk in 2 tbsp Greek yogurt and chopped coriander. (I used Epigamia). 4. Assemble: rajma–paneer mix → veggies → dressing. Optionally, add 3-4 crushed baked nachos on top if you want some crunch. ## Spinach Corn Paneer Burger Link: https://jatin17solanki.github.io/protein-plate/r/spinach-corn-paneer-burger/ Video: https://www.instagram.com/reel/CxDY6bkqFCb/ (by fit.khurana) Protein: macros not given Main protein: Paneer Meal: Lunch, Snack Dish: Sandwich / toast Ingredients: - spinach: 1 handful - sweet corn: 1 handful - low-fat paneer: 150 g - cheese: 1 - oregano: 1 tbsp - chilli flakes: 1 tbsp - salt: to taste - red chilli powder: ½ tsp - black pepper: ¼ tsp - garlic: 1 tbsp - whole wheat burger bun Steps: 1. No written method — watch the video for the steps. ## Spinach Oat Crepe Paneer Rolls Link: https://jatin17solanki.github.io/protein-plate/r/spinach-oat-crepe-paneer-rolls/ Video: https://www.instagram.com/reel/DKerPI7oIy1/ (by fit.khurana) Protein: 15 g protein, 250 kcal per portion Main protein: Paneer Meal: Lunch, Snack Dish: Wrap / roll, Chilla / pancake Ingredients: - spinach: 1 cup - gram flour (besan): 2 tbsp - oats: ¾ cup - water: ½ cup - salt - red chilli powder - black pepper - low-fat paneer: 120 g - carrot: 2 tbsp - beetroot: 2 tbsp - onion: 2 tbsp - capsicum (bell pepper): 2 tbsp - tomato: 2 tbsp - green chilli: 1 - salt - black pepper - red chilli powder - oregano Steps: 1. Blend the palak, oats, besan and water to form a dosa like consistency. 2. Make your thin crepes exactly how you make dosas. 3. Stuff it with the paneer filling, roll and enjoy. ## Sticky Date Chia Pudding Link: https://jatin17solanki.github.io/protein-plate/r/sticky-date-chia-pudding/ Video: https://www.instagram.com/reel/DZoYbsvztje/ (by jessespt) Protein: 30 g protein, 580 kcal per portion Main protein: Others Meal: Breakfast, Snack Serves: 1 Ingredients: - dates: 80 g - water: 30 ml - peanut butter: 15 g - Greek yogurt: 160 g - chia seeds: 30 g - vanilla extract - salt - skimmed milk: 100 ml Steps: 1. To a bowl add 80g dates, 30ml boiling water, mash nicely, 15g peanut butter, 160g Greek yoghurt (high protein), 30g chia seeds, A splash if Vanilla extract, Pin of fancy Salt, 100ml skimmed milk (or any milk of your choice), Mix well and refrigerate over night or for 2 to 3 hours, And it’s done! ## Strawberry Banana Protein Oat Muffins Link: https://jatin17solanki.github.io/protein-plate/r/strawberry-banana-protein-muffins/ Video: https://www.instagram.com/reel/DUslP5xjJGB/ (by fit.khurana) Protein: 9 g protein, 190 kcal per portion Main protein: Whey Meal: Breakfast, Snack Dish: Dessert Also: air fryer optional Serves: 8 Ingredients: - banana: 2 - skyr: 75 g - ghee: 50 g - zero-calorie sweetener: 50 g - milk: 90 ml - lemon / lime: 1 tbsp - oat flour: 120 g - whey protein: 1 - baking powder: 1 tsp - baking soda: ½ tsp - rock salt: ¼ tsp - cinnamon: 1 tsp (optional) - strawberries: 100 g - walnuts: 6 Steps: 1. Toss strawberries with 5 g oat flour (from the 120 g) 2. Preheat air fryer/oven to 160°C for 3 minutes. 3. Banana + skyr + ghee + monk fruit + milk + lemon juice + vanilla. Whisk till smooth and glossy. 4. In another bowl mix oat flour + protein + baking powder + baking soda + salt + cinnamon. 5. Fold dry into wet gently. 6. Do NOT overmix. Slight lumps are fine. 7. Fold in strawberries + walnuts. 8. Let batter rest 5 minutes. 9. Fill greased aluminium muffin moulds ¾ full. 10. Air fry at 150–155°C for 14–17 minutes. (If tops brown early, loosely tent with foil. Toothpick should show moist crumbs (not wet batter). Or bake at 170°C for 16–19 minutes (until toothpick shows moist crumbs). 11. Let cool for 8–10 minutes before removing. ## Strawberry Oat Greek Yogurt Smoothie Link: https://jatin17solanki.github.io/protein-plate/r/strawberry-oat-yogurt-smoothie/ Video: https://www.instagram.com/reel/DDegnh8IS9I/ (by fit.khurana) Protein: 20 g protein, 341 kcal per portion Main protein: Others Meal: Breakfast Also: quick Serves: 1 Ingredients: - Greek yogurt: 220 g - oats: 25 g - strawberries: 6 - honey: 1 tsp - chia seeds: 7 g Steps: 1. Blend all the above ingredients with some water and enjoy. ## Strawberry Paneer Cheesecake Cup Link: https://jatin17solanki.github.io/protein-plate/r/strawberry-paneer-cheesecake-cup/ Video: https://www.instagram.com/reel/DSeTe54jK4P/ (by fit.khurana) Protein: 27 g protein, 450 kcal per portion Main protein: Paneer Meal: Snack Dish: Dessert Serves: 1 Ingredients: - almonds: 4 - oats: 2 tbsp - ghee: 2 tsp - dates: 2 - salt: 1 pinch - low-fat paneer: 90 g - Greek yogurt: 1 tbsp - honey: 1 tbsp - vanilla extract: 1 tsp - strawberries: 2 tbsp - strawberries: 2 tbsp - strawberries: 2 Steps: 1. For the compote, chop up 8-10 strawberries and toss them onto a pan with 2 tbsps on water. 2. Let this cook on low flame until the strawberries are mushy and release their juice. Then using your spatuala mash them up and add 1 tsp of stevia. Let it thicken a little and turn of the flame. 3. For the base, grind all thr ingredients until well combined and press it down firmly into your container. Refrigerate for 10 mins. 4. Blend your homemade low fat paneer along either greek yogurt, honey and vanilla essence until the mixture resembles cream cheese (qty of yogurt will depend on how soft or hard your paneer is). 5. Mix this blended paneer mixture with 2-3 tbsps of strawberry compote and pour it onto the base layer. 6. Now add more strawberry compote on the top along with fresh strawberries and refrigerate overnight. ## Strawberry Whey Smoothie Link: https://jatin17solanki.github.io/protein-plate/r/strawberry-whey-smoothie/ Video: https://www.instagram.com/reel/DGdIvhbIuWy/ (by fit.khurana) Protein: 32 g protein, 397 kcal per portion Main protein: Whey Meal: Breakfast, Snack Also: quick Serves: 1 Ingredients: - strawberries: 8 - whey protein: 1 - Greek yogurt: 2 tbsp - honey: 1 tsp (optional) - coconut (fresh) - granola Steps: 1. Blend ice, strawberries, whey, yogurt and honey until smooth. 2. Top with granola, coconut and fresh fruits. ## Street-Style Garlic Soya Rice Link: https://jatin17solanki.github.io/protein-plate/r/street-style-garlic-soya-rice/ Video: https://www.instagram.com/reel/Den9ECxzh84/ (by bharatzkitchen) Protein: 20 g protein, 525 kcal per portion Main protein: Soya Meal: Lunch, Dinner Dish: Rice Serves: 4 Ingredients: - water: 3 cups - salt: 1 tbsp - green cardamom: 2 - bay leaf: 1 - coriander leaves: 1 tbsp - green chilli: 1 - garam masala: ¼ tsp - soya chunks: 60 g - rice: 400 g - carrot: ¼ cup - green peas: ¼ cup - sweet corn: ¼ cup - ghee: 1 tbsp - butter: 1 tsp - tomato: 3 - onion: 1 - garlic: 12 - green chilli: 1 - salt: ½ tsp - Kashmiri red chilli powder: 1 tsp - turmeric: ½ tsp - garam masala: ½ tsp - cloves (spice): 4 Steps: 1. To a pot on medium heat, add 3 cups of water. Add 1 tbsp salt, 2 cardamom pods, 4 cloves, 1 bay leaf, 1 tbsp chopped coriander stems, 1 slit green chilli, ¼ tsp garam masala, 60g raw soya chunks, Let it boil for 2 minutes. 2. Now add 400g washed basmati rice to the boiling water. 3. Once the rice is almost cooked through, add: ¼ cup chopped carrots, ¼ cup green peas, ¼ cup sweet corn. 4. Let everything continue boiling. 5. Now bring the flame to low, cover, and let it cook for 10 minutes until the rice is fully cooked. 6. Once done, set it aside. 7. Next, to a pan on medium heat, add: 1 tbsp ghee, 1 tsp butter. 8. Arrange 3 halved tomatoes in the pan like petals of a flower. 9. Right in the centre, add: 1 chopped onion, 12 garlic cloves, 1 chopped green chilli, ½ tsp salt. 10. Cover and cook for 5 minutes until the tomatoes soften. 11. Now remove the tomato skins and mash everything together into a nice chutney. 12. Add: 1 tsp Kashmiri red chilli powder, ½ tsp turmeric powder. 13. Mix everything really well. 14. Now top it with the cooked spiced soya rice. 15. Sprinkle ½ tsp garam masala over it and give everything one final mix until the rice is nicely coated in that garlic tomato masala. 16. And your Street-Style Garlic Soya Rice is ready to serve! ## Sweet Potato Protein Brownies Link: https://jatin17solanki.github.io/protein-plate/r/sweet-potato-protein-brownies/ Video: https://www.instagram.com/reel/DcsWi78shUc/ (by fit.khurana) Protein: 9 g protein, 165 kcal per portion Main protein: Whey Meal: Snack Dish: Dessert Also: air fryer Serves: 8 Ingredients: - sweet potato: 180 g - dates: 60 g - nut butter: 75 g - yeast protein powder: 1 - cocoa powder: 25 g - oat flour: 30 g - skimmed milk: 120 ml - dark chocolate: 25 g - walnuts: 20 g - salt: 1 pinch - baking powder: ¼ tsp Steps: 1. Steam the sweet potato for 20–25 mins until extremely soft, then mash until smooth. 2. Soak dates in hot water until soft, drain and blend into a thick paste. 3. Mix sweet potato, date paste and nut butter. Add protein powder, cocoa, oat flour, baking powder, vanilla and salt. 4. Gradually add milk while mixing. The batter should be thick and fudgy but droppable from your spatula. It should NOT pour like pancake/cake batter. Adjust the sweetness if you wish with some zero calorie sweetner. 5. Fold in some chocolate chips and transfer to a lined dish and top with remaining chocolate chips + walnuts (optional). 6. ⁠Pre-heat the airfryer at 160 for 5 mins. 7. Air fry at 160°C for ~18-20 mins. A skewer should have moist crumbs, not wet batter. Don’t wait for it to come completely clean. 8. Let it cool completely before slicing for the fudgiest texture. Cut into 8 squares. ## Sweet Potato Sabudana Paneer Tikki Link: https://jatin17solanki.github.io/protein-plate/r/sweet-potato-sabudana-paneer-tikki/ Video: https://www.instagram.com/reel/DegOZmbShKy/ (by mitali.this.side) Protein: 6 g protein, 100 kcal per portion Main protein: Paneer Meal: Snack Dish: Kebab / tikki Also: air fryer Serves: 6 Ingredients: - sweet potato: 150 g - sabudana (tapioca pearls): 80 g - low-fat paneer: 100 g - green chilli: 1 - peanuts: 5 - sesame seeds: ½ tsp - cumin powder: ½ tsp - red chilli powder: ½ tsp - rock salt: to taste - coriander leaves - cooking oil - peanuts: 1 tbsp - coriander leaves: 1 handful - mint leaves: 1 handful - green chilli: 1 - Greek yogurt: 100 g - rock salt: to taste Steps: 1. Rinse 100g dry sabudana 2 to 3 times, soak in enough water for 4 to 6 hours until soft, then drain thoroughly in a strainer for 10 to 15 minutes. 2. Steam, peel and mash the sweet potato. Mix with the soaked sabudana, crumbled paneer, green chilli, crushed peanuts, sesame seeds, cumin powder, red chilli powder, sendha namak and coriander. 3. Mash everything together and shape into 6 equal tikkis. 4. Lightly brush with oil and air fry at 180°C for 20 minutes, flipping halfway, until golden and crispy. 5. Blend the peanuts, coriander, mint, green chilli, Greek yogurt and sendha namak to make the green chutney. 6. Serve the hot and crispy sabudana tikkis with the green yogurt chutney. ## Tandoori Protein Platter Link: https://jatin17solanki.github.io/protein-plate/r/tandoori-protein-platter/ Video: https://www.instagram.com/reel/DdwCqdPAXgH/ (by myflavourfuljourney) Protein: macros not given Meal: Lunch, Snack, Dinner Dish: Kebab / tikki Also: air fryer Ingredients: - mushrooms, halved: 200 g - paneer, cubed: 120 g - large soya nuggets, boiled and drained: 15 - onion, roughly chopped (medium): 1 - green capsicum, roughly chopped (medium): 1 - red bell pepper, roughly chopped (small): 1 - yellow bell pepper, roughly chopped (small): 1 - broccoli florets (medium): 10 - thick hung curd or Greek yogurt: 8 tbsp - ginger-garlic paste: 1 tbsp - turmeric powder: 1 tsp - red chilli powder: 1 tbsp - coriander powder: 1 tsp - garam masala: 1 tsp - salt: to taste - oil: 2 tbsp - besan (gram flour): 2 tbsp - Kashmiri red chilli powder: 2 tsp - kasuri methi, crushed: 1 tbsp Steps: 1. In a large air-fryer-safe tray, combine the boiled soya nuggets, paneer, mushrooms, onion, capsicum, bell peppers and broccoli. 2. Add hung curd, ginger-garlic paste, turmeric, red chilli powder, coriander powder, garam masala and salt. Mix gently until everything is coated. 3. For the tadka, heat oil in a small pan. Add besan and cook briefly, stirring continuously. Add Kashmiri red chilli powder and crushed kasuri methi, and mix well over low heat. 4. Pour the besan tadka into the tray and mix everything gently to coat evenly. 5. Air fry at 180°C for 12 minutes. For more char, air fry for an additional 2–3 minutes. 6. Serve hot with green chutney. ## Tempeh Avocado Toast Link: https://jatin17solanki.github.io/protein-plate/r/tempeh-avocado-toast/ Video: https://www.instagram.com/reel/DaP7Ox8s-5m/ (by fit.khurana) Protein: 28 g protein, 435 kcal per portion Main protein: Tempeh Meal: Breakfast Dish: Sandwich / toast Also: quick, global Serves: 1 Ingredients: - avocado: 70 g - double protein bread: 2 slices - tempeh crumbles: 65 g - onion (small), finely chopped: 1 - tomato (small), finely chopped: 1 - salt: to taste - black pepper: to taste - chilli flakes: to taste - oregano: to taste - sunflower or pumpkin seeds: 1 tsp (optional) Steps: 1. Toast the protein bread until golden and crisp. 2. Cook the Hello Tempayy Crumbles in a non-stick pan for 2–3 minutes. 3. Mash the avocado with salt, black pepper, chilli flakes and oregano. 4. Spread the avocado mixture evenly over the toasted bread. 5. Top with the cooked Tempayy Crumbles, chopped onion and tomato. 6. Sprinkle more chilli flakes & oregano. Add sunflower or pumpkin seeds for extra crunch if using. 7. Enjoy your High-Protein Tempeh Avocado Toast! ## Tempeh Mushroom Wrap with Mint Yogurt Dip Link: https://jatin17solanki.github.io/protein-plate/r/tempeh-mushroom-wrap-mint-dip/ Video: https://www.instagram.com/reel/DVBMIkSjHny/ (by fit.khurana) Protein: 25 g protein, 448 kcal per portion Main protein: Tempeh Meal: Lunch, Dinner Dish: Wrap / roll Serves: 1 Ingredients: - cooking oil: 1 tsp - tempeh: 90 g - mushroom: 50 g - tomato: 1.5 - cumin seeds: 1 tsp - red chilli powder: ½ tsp - garam masala: ½ tsp - coriander powder: ½ tsp - cumin powder: ½ tsp - salt - black pepper: to taste - avocado: 1.5 tbsp - lettuce: 1 handful - onion: ¼ cup - roti / chapati: 1 - Greek yogurt: 60 g - mint leaves: 1 tbsp - garlic powder: ½ tsp - salt - black pepper - honey: ½ tsp Steps: 1. Heat 1 tsp oil in a pan, add cumin seeds, then sauté mushrooms and tempeh crumbles until lightly browned. 2. Add tomato puree and cook it down until thick. 3. Season with red chilli, garam masala, coriander powder, jeera powder, salt and pepper. Cook until water fully evaporates. 4. Combine Greek yoghurt, mint, garlic powder, honey, salt and pepper. 5. Assemble the wrap- Mash avocado, add lettuce, sautéed tempeh-mushroom filling, and chopped veggies on the whole-wheat wrap. 6. Serve - Roll tightly and serve with the mint yogurt dip. Enjoy warm! ## Tempeh Pav Bhaji Link: https://jatin17solanki.github.io/protein-plate/r/tempeh-pav-bhaji/ Video: https://www.instagram.com/p/DdVjXw3hz0E/ Protein: macros not given Main protein: Tempeh Meal: Lunch, Dinner Dish: Curry Ingredients: - butter: 1 tbsp - cumin seeds: 1 tsp - bay leaf: 1 - ginger, minced: 1 tbsp - garlic, minced: 1 tbsp - tempeh, crumbled: 200 g - onions - tomatoes, pureed: 4 - pumpkin, finely chopped: 1 cup - capsicum, finely chopped: 1 - carrots, finely chopped: 2 - beetroot, finely chopped: 1 - turmeric: ½ tsp - Kashmiri red chilli powder: 1 tsp - pav bhaji masala: 1 tbsp - cumin powder: 1 tsp - coriander powder: 1 tbsp - garam masala: 1 tsp - salt: to taste - water Steps: 1. Heat butter in a pan and add cumin seeds, bay leaf, ginger, and garlic. Sauté until fragrant. 2. Add the crumbled tempeh and cook for a couple of minutes, then add the onions and cook until they turn nicely brown. 3. Add the tomato puree along with turmeric, Kashmiri red chilli powder, pav bhaji masala, cumin powder, coriander powder, garam masala, and salt. Cook until the masala is rich and well reduced. 4. Add the pumpkin, capsicum, carrots, and beetroot. Add enough water, cover, and cook until the vegetables become completely soft. 5. Mash everything well until you get that classic pav bhaji texture. Let it simmer for a few more minutes so all those flavours come together. 6. Serve hot with toasted pav, bread, or enjoy it as a protein-rich bhaji bowl. ## Tempeh Veg Fried Rice Link: https://jatin17solanki.github.io/protein-plate/r/tempeh-veg-fried-rice/ Video: https://www.instagram.com/reel/DAdY9kzqmsb/ (by fit.khurana) Protein: 30 g protein, 420 kcal per portion Main protein: Tempeh Meal: Lunch, Dinner Dish: Rice Also: global Serves: 1 Ingredients: - garlic: 2 cloves - onion: 1 - capsicum (bell pepper) - tempeh: ¾ - cooked rice: 100 g - soy sauce: 1 tbsp - chilli sauce: 1 tbsp - tomato ketchup: ½ tbsp - salt - black pepper - spring onion - sweet corn - olive oil: 1 tsp Steps: 1. In a Pan, add 1 tsp olive oil. Then add garlic. Sauté for a minute and add onions. 2. ⁠Then finely chop the tempeh cubes and add it to the pan. Cook it for 2-3 mins so that it absorbs the flavors. 3. ⁠Next add all the veggies. Add a little salt and pepper and saute the veggies for 4-5 minutes. 4. ⁠Add the sauces and mix well. Then add the rice and top with spring onions. 5. ⁠Cook for 2 minutes and its ready! ## Thecha Paneer Wrap Link: https://jatin17solanki.github.io/protein-plate/r/thecha-paneer-wrap/ Video: https://www.instagram.com/reel/DE4qfrzzwNl/ (by fit.khurana) Protein: 24 g protein, 370 kcal per portion Main protein: Paneer Meal: Lunch, Dinner Dish: Wrap / roll Serves: 1 Ingredients: - green chilli: 3 - peanuts: 2 tbsp - garlic: 3 cloves - coriander leaves: 1 handful - salt - lemon / lime: 1 tsp - low-fat paneer: 90 g - Greek yogurt: 2 tbsp - chilli oil: 1 tsp - honey: 1 tsp - roti / chapati Steps: 1. Roast garlic, peanuts, salt and chillies and then grind this with coriander and lemon juice using a mortar and pestle until its of the consistency shown in the video. You can also add 1 tsp oil if needed. 2. Chop into rectangles and coat it with this thecha mixture and let it sit for 20-25 mins in the fridge. 3. Grill your paneer on a pan (in 1 tsp oil) until all sides are golden brown. 4. Mix it well to make your base. 5. Take a wheat roti, add the base sauce layer, thecha paneer, thinly sliced onions and boiled beetroot slices. 6. Roll it up and enjoy. ## Tiramisu Overnight Oats Link: https://jatin17solanki.github.io/protein-plate/r/tiramisu-overnight-oats/ Video: https://www.instagram.com/p/C9hpdWNJeSV/ (by fit.khurana) Protein: 42 g protein, 447 kcal per portion Main protein: Whey Meal: Breakfast, Snack Dish: Dessert Serves: 1 Ingredients: - oats: 40 g - chia seeds: 10 g - cocoa powder: 6 g - honey: 1 tsp - skimmed milk: 50 ml - coffee shot (instant coffee in water): 50 ml - Greek yogurt: 140 g - vanilla protein (whey): 1 Steps: 1. For the coffee chocolate mix: 40g oats, 10g chia seeds, 6g cocoa, 1 tsp honey (can replace with stevia/monkfruit extract), 50-60ml skimmed milk, 50-60 ml coffee shot (1 tsp instant coffee mixed in water). Mix well and set in the fridge overnight. 2. For the yogurt base: 140g Greek yogurt, 1 scoop vanilla protein (I am using Salted Caramel Isolate). Mix well until well combined and refrigerate overnight. 3. In the morning, layer up the oat mix and yogurt base in a jar and enjoy. ## Tofu Cabbage Paratha Link: https://jatin17solanki.github.io/protein-plate/r/tofu-paratha/ Video: https://www.instagram.com/p/C_5VfELSx9R/ Protein: 21 g protein, 378 kcal per portion Main protein: Tofu Meal: Breakfast, Lunch Dish: Paratha Serves: 2 Ingredients: - whole wheat flour (dough): 120 g - carom seeds (dough): ½ tsp - yogurt (curd, dough): 30 g - oil (dough): ¼ tsp - cabbage: 100 g - tofu (firm): 120 g - oil (filling): ¼ tsp - hing: ½ tsp - cumin seeds: ½ tsp - coriander seeds, crushed: 1 tsp - ginger paste: 1 tsp - green chilli, chopped: 1 - onion (medium): 1 - turmeric powder: ½ tsp - chilli powder: 1 tsp - salt: to taste - chaat masala: 1 tsp - kasuri methi - oil, ghee or butter (per paratha): ¼ tsp Steps: 1. No written method — watch the video for the steps. ## Tofu Chinese Bhel Link: https://jatin17solanki.github.io/protein-plate/r/tofu-chinese-bhel/ Video: https://www.instagram.com/reel/DX1fScaMzuj/ (by fit.khurana) Protein: 14 g protein, 249 kcal per portion Main protein: Tofu Meal: Lunch, Snack Dish: Chaat Also: global, air fryer Serves: 2 Ingredients: - high-protein soy noodles: 60 g - tofu (firm): 120 g - oil spray - salt: to taste - black pepper - cornflour: 1 tsp - sesame seeds: 1 tsp - purple cabbage, shredded: ¼ cup - carrots, thinly sliced: ¼ cup - capsicum: ¼ cup - red bell pepper: ¼ cup - Schezwan chutney (sauce): 1 tbsp - soy sauce (sauce): 1.5 tbsp - ketchup (sauce): 1 tbsp Steps: 1. Cook the noodles: boil noodles in salted water until cooked. Drain completely and pat dry. 2. Crisp the noodles: spread noodles, spray lightly with oil, toss and air fry at 180°C for 8–10 minutes until crisp. 3. Prepare tofu: crumble tofu, add salt, pepper and cornflour. Toss well, spray lightly with oil and air fry at 180°C for 10–12 minutes until crisp. 4. Sauté vegetables: in a pan, add sesame seeds and all chopped veggies. Sauté on high flame for 2–3 minutes (keep crunchy). 5. Prepare sauce: mix Schezwan chutney, soy sauce and ketchup. 6. Combine: add crispy tofu, crushed noodles and veggies into the pan. Pour the sauce and toss well. 7. Serve: serve immediately while crunchy. ## Tofu Chocolate Mousse Link: https://jatin17solanki.github.io/protein-plate/r/tofu-chocolate-mousse/ Video: https://www.instagram.com/p/DdaXV5GTvj8/ (by glowdiaries___) Protein: 10 g protein, 320 kcal per portion Main protein: Tofu Meal: Snack Dish: Dessert Serves: 3 Ingredients: - silken tofu: 300 g - honey: 40 g - peanut butter: 20 g - 70% dark chocolate, melted: 100 g - vanilla extract: 1 tsp - salt: 1 pinch Steps: 1. To a blender add: 300g silken tofu, 40g honey, 20g peanut butter, 100g melted 70% dark chocolate, 1 tsp vanilla extract, a pinch of salt. 2. Blend until smooth and creamy. 3. Pour it into containers and refrigerate for at least 2 hours to set. 4. And it’s ready! ## Tofu Coconut Ramen Link: https://jatin17solanki.github.io/protein-plate/r/tofu-coconut-ramen/ Video: https://www.instagram.com/reel/DeRaX6gTSPR/ (by fit.khurana) Protein: 20 g protein, 365 kcal per portion Main protein: Tofu Meal: Dinner Dish: Pasta / noodles Also: global Serves: 1 Ingredients: - shirataki noodles: ½ - lite coconut milk: 120 ml - Thai red curry paste: 1 tbsp - garlic, chopped: 2 cloves - olive oil (curry): 1 tsp - zero calorie sweetener: 1 tbsp - water: 100 ml - salt: to taste - boiled corn: ¼ cup - bok choy leaves - tofu (firm): 100 g - olive oil (tofu): 1 tsp - gochujang sauce: 1 tbsp - mushrooms: 4 - broccoli florets, steamed: 4 Steps: 1. Heat 1 tsp olive oil in a pan and add the chopped garlic. Sauté until fragrant. 2. Add the Thai red curry paste and cook briefly. 3. Pour in the coconut milk and around 100ml water. Mix well and bring to a boil. 4. Add salt and the zero calorie sweetener. Stir well. 5. Add the boiled corn and shirataki noodles. Cover and cook for 7 to 8 minutes until the sauce reduces. 6. Add the bok choy leaves, cover and cook for another 2 minutes. 7. Meanwhile, grate the tofu. 8. Heat 1 tsp olive oil in a separate pan. Add the grated tofu and pan fry on both sides until golden brown. 9. Add the gochujang sauce and cook for another 4 to 5 minutes, stirring to coat the tofu. 10. Stirfry brocolli and mushroom with pepper and salt in a spray of oil. 11. Assemble the bowl and dig in. ## Tofu Rice Paper Rolls with Peanut Chilli Dip Link: https://jatin17solanki.github.io/protein-plate/r/tofu-rice-paper-rolls/ Video: https://www.instagram.com/reel/DQgyecFDMn0/ (by fit.khurana) Protein: 18 g protein, 420 kcal per portion Main protein: Tofu Meal: Lunch, Dinner Dish: Wrap / roll Also: global Serves: 1 Ingredients: - firm tofu: 120 g - chilli oil: 1 tsp - sugar: 1 tsp - soy sauce: 1 tbsp - black pepper: 1 pinch - vinegar: 1 tsp - salt - chilli flakes: to taste - cooking oil: 1 tsp - rice paper: 3 - carrot: ½ - cucumber: 1 - lettuce - peanut butter: ¾ tbsp - chilli sauce: ½ tbsp - lemon / lime: ½ - water: 2 tbsp - salt: 1 pinch Steps: 1. In a bowl, mix chili oil, brown sugar, soy sauce, salt, and chili powder. Add tofu sticks and marinate for 10–15 mins. 2. Heat 1 tsp oil in a pan and cook tofu until golden brown on all sides. 3. Prepare the sauce by mixing peanut butter, chili sauce, lemon juice, water and salt until smooth. 4. Soak one rice paper sheet in water for 5–10 seconds until soft. 5. Place tofu, carrot, cucumber, and lettuce on it, then roll it up like a burrito. 6. Repeat for the remaining sheets. 7. Cut into halves and serve the rolls with the spicy peanut chili lime dip. ## Tofu Shirataki Noodle Stir-Fry Link: https://jatin17solanki.github.io/protein-plate/r/tofu-shirataki-stir-fry/ Video: https://www.instagram.com/reel/DNX7y21zdEL/ (by fit.khurana) Protein: 17 g protein, 322 kcal per portion Main protein: Tofu Meal: Lunch, Dinner Dish: Pasta / noodles Also: global Serves: 1 Ingredients: - olive oil: 1 tsp - sesame seeds: ½ tsp - garlic - onion: ½ - capsicum (bell pepper) - carrot - cabbage - firm tofu: 100 g - peanuts: ½ tbsp - salt - black pepper - shirataki noodles / rice - tamarind (imli): ¼ cup - tomato ketchup: 1 tbsp - soy sauce: 2 tbsp - peanut butter: ½ tbsp - chilli sauce: ½ tbsp - water Steps: 1. Add oil, minced garlic, and sesame to a pan. 2. Sauté this for two minutes and add onions. 3. Add your veggies and cook it on high flame for five minutes. 4. Then add chop tofu and toss this until it’s a little golden brown. 5. Add the sauce mix to this along with your shritaki noodles. 6. Also add salt and pepper along with crushed peanuts. 7. Toss the noodles well, cook for five minutes and it’s done. ## Tofu Wrap with Green Yogurt Base Link: https://jatin17solanki.github.io/protein-plate/r/tofu-green-yogurt-wrap/ Video: https://www.instagram.com/reel/C84SeL_Jhct/ (by fit.khurana) Protein: 30 g protein, 475 kcal per portion Main protein: Tofu Meal: Lunch, Dinner Dish: Wrap / roll Serves: 1 Ingredients: - coriander leaves: 1 handful - basil: 1 handful - garlic: 2 - chaat masala: 1 tsp - black pepper: ¼ tsp - salt - Greek yogurt: 2 tbsp - firm tofu: 100 g - Schezwan chutney: 1 tbsp - tomato ketchup: ¾ tbsp - soy sauce: 1 tsp - salt - chilli flakes: 1 tsp - oregano: 1 tsp - garlic: 1 tsp - lemon / lime: ½ - sesame seeds: 1 tsp Steps: 1. Grind the Coriander, Basil, and garlic and mix it with the yogurt. Season it and its ready. Refrigerate for 15-20 mins so that its thick and not runny. 2. Mix everything well and marinate the tofu well. Refrigerate for 5-10 mins and saute on a grilling pan preferably. Sauté until both sides are golden brown. Use less than 1 tsp oil. 3. Grab your veggies if choice: Onion, Bell Peppers, Mushrooms etc and saute on medium- high flame for 5 mins and season with salt and pepper. 4. Grab a big roti (I am using a beetroot wheat roti). 5. Spread the green yogurt base and then add the grilled tofu along with the veggies. Fold both sides of your roti towards the centre and wrap the bottom with a paper. You may show your wrapping skills or just wrap it lazily like me. ## Veg Omelette (Besan) Link: https://jatin17solanki.github.io/protein-plate/r/veg-omelette/ Video: https://www.instagram.com/reel/DbvU-jDsBco/ (by fit.khurana) Protein: 40 g protein, 390 kcal per portion Main protein: Paneer Meal: Breakfast Dish: Chilla / pancake Serves: 1 Ingredients: - besan: 30 g - high-protein paneer: 100 g - spinach, roughly chopped: ¾ cup - mushrooms, chopped: 6 - cherry tomatoes: 2 - cheese slice: ½ slice - salt: to taste - red chilli flakes: ½ tsp - mixed herbs: ½ tsp - black pepper: ¼ tsp - oil spray: 2 Steps: 1. In a bowl, whisk together the besan, salt, black pepper, red chilli flakes, mixed herbs, and enough water to make a smooth, pourable batter (slightly thinner than dosa batter). 2. Heat a non-stick pan and add the chopped mushrooms without any oil. Cook for 2–3 minutes until they release their moisture and turn lightly golden. 3. Add the spinach and cherry tomatoes. Season with a pinch of salt and pepper, then sauté for another 1–2 minutes. Remove the veggies from the pan and set aside. 4. Lightly spray the pan with oil and pour in the besan batter and spread it into a large omlette (not too thin or it will become crispy). 5. Once the omlette is about halfway cooked evenly grate the High Protein Paneer over the top and gently press it down with a spatula. 6. When the omlette is cooked, place the sautéed vegetables over one half and top them with the cheese slice. 7. Cover with a lid and cook on low heat for 2 minutes, until the cheese has melted. 8. Fold the omlette, drizzle with your favourite hot sauce, and enjoy! ## Veg Paneer Uttapam Link: https://jatin17solanki.github.io/protein-plate/r/veg-paneer-uttapam/ Video: https://www.instagram.com/reel/C736InKJeiW/ (by fit.khurana) Protein: 25 g protein, 420 kcal per portion Main protein: Paneer Meal: Breakfast, Lunch Dish: Chilla / pancake Serves: 1 Ingredients: - dosa batter: 1.5 cups - beetroot - carrot - capsicum (bell pepper) - onion - spinach - coriander leaves - green chilli: 2 - salt: to taste - red chilli powder: ½ tsp - chaat masala: 1 tsp - black pepper: ¼ tsp - paneer Steps: 1. Mix this all well and add water little by litle to form the perfect spreadable uttapam consistency. (Approx 1 small cup water) 2. Heat a non-stick pan, brush it with some oil and start making your uttapams. Once its 60% cooked from the top, sprinkle 65g of low fat homemade paneer on the uttapam (use 130g for 2 uttapams) and lightly press it down with a spatula. Let it cook on slow flame for another 3-4 mins and flip. 3. Cook until the side with paneer is golden brown. 4. Sprinkle with podi masala and serve with green chutney. ## Vegetable Moonglet Link: https://jatin17solanki.github.io/protein-plate/r/vegetable-moonglet/ Video: https://www.instagram.com/p/DATGAnKPAoC/ Protein: macros not given Main protein: Pulses Meal: Breakfast Dish: Chilla / pancake Ingredients: - moong dal: ¾ cup - ginger: ½ - green chillies: 2 - water: ¼ cup - cumin seeds: 1 tsp - salt: 1 tsp - red chilli powder: 1 tsp - turmeric (haldi): 1 pinch - carrot, finely chopped: ½ - onion: 1 - capsicum, finely chopped: ½ - coriander leaves: 1 handful - rice flour: 1 tbsp - eno (fruit salt): ½ tsp - oil - butter - bhujiya (to serve) - green chutney (to serve) Steps: 1. Soak 3/4 cup moong dal for atleast 1-2 hours (or overnight). 2. Then drain the water, add to a blender, add 1/2 inch ginger, 2 green chillies & 1/4 cup water & blend smooth. 3. Then add this to a bowl add 1 tsp cumin seeds, 1 tsp salt, 1 tsp red chilli powder & a pinch of haldi. 4. Also add 1/2 carrot finely chopped, 1 onion, 1/2 capsicum finely chopped, handful of coriander & mix it well. 5. Finally add 1 tbsp rice flour, mix & right at the end when your pan is ready add 1/2 tsp eno & mix (not too much). 6. Heat oil in a pan, grease it well. Pour the batter over this & spread it evenly. 7. Cover with a lid, let it steam for 3-4 mins until it hardens. 8. Now let it cook once done, flip it over & cook on the other side too. 9. Now make a slit in the middle add some butter let it cook for another minute or so. 10. Now slice it up & enjoy with some bhujiya, coriander & green chutney! ## Watermelon Coconut Sorbet Link: https://jatin17solanki.github.io/protein-plate/r/watermelon-sorbet/ Video: https://www.instagram.com/reel/DbNsFc3MFXv/ (by fit.khurana) Protein: macros not given Main protein: Others Meal: Snack Dish: Dessert Ingredients: - watermelon: 1 - coconut milk: 2 tbsp Steps: 1. Cut the watermelon in half and scoop a hole in the center. 2. Freeze for 24 hours or until completely frozen. 3. Pour chilled coconut milk into the center. 4. Scrape the frozen fruit with a spoon until it turns creamy. 5. Mix well, scoop, and enjoy! ## Whey Oat Pancakes Link: https://jatin17solanki.github.io/protein-plate/r/whey-oat-pancakes/ Video: https://www.instagram.com/reel/CuZOZA5JCxN/ (by fit.khurana) Protein: 32 g protein, 400 kcal per portion Main protein: Whey Meal: Breakfast Dish: Chilla / pancake Serves: 1 Ingredients: - milk: 150 ml - vinegar: 1 tsp - oats: 45 g - baking soda: ¼ tsp - whey protein: 1 - dark chocolate: 2 tbsp (optional) - water Steps: 1. No written method — watch the video for the steps. ## Zucchini Bombay Sandwich Link: https://jatin17solanki.github.io/protein-plate/r/zucchini-bombay-sandwich/ Video: https://www.instagram.com/reel/DaXtH-IsYUK/ (by fit.khurana) Protein: 35 g protein, 470 kcal per portion Main protein: Paneer Meal: Snack Dish: Sandwich / toast Serves: 1 Ingredients: - yellow zucchini, thin slices: 9 slices - green zucchini, thin slices: 9 slices - low-fat paneer, grated: 60 g - mozzarella cheese, grated: 50 g - potato (medium, aloo masala): ½ (optional) - cumin seeds (aloo masala): 1 tsp (optional) - mustard seeds (aloo masala): 1 tsp (optional) - curry leaves (aloo masala): 8 (optional) - red chilli powder (aloo masala): 1 tsp (optional) - coriander powder (aloo masala): ½ tsp (optional) - salt (aloo masala): to taste (optional) - cucumber slices - onion slices - tomato slices - beetroot slices - green chutney: ½ tbsp - Schezwan chutney: ½ tbsp Steps: 1. Heat a non-stick pan. Sprinkle grated mozzarella and low-fat paneer in a square shape. 2. Arrange the zucchini slices on top of it, slightly overlapping. 3. Then add another thin layer of cheese and paneer on top. 4. Cook until the bottom is golden brown and crispy, then carefully flip and cook the other side. 5. Let both zucchini slices cool for a few minutes so they become firm before assembling. 6. Spread ½ tbsp green chutney on one slice, then layer the aloo masala, cucumber, onion, tomato, and beetroot. 7. Place the second zucchini slice on top. 8. Please wrap it up and then cut the sandwich into slices or the fillings will explode. 9. Top with sev if feeling fancy.