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Last Updated : Mar 01,2024
प्रोटीन से भरपूर भारतीय व्यंजन - हिन्दी में पढ़ें (High Protein Indian recipes recipes in Hindi)
પ્રોટીનથી ભરપૂર રેસિપી - ગુજરાતી માં વાંચો (High Protein Indian recipes recipes in Gujarati)
Protein Rich Recipes | High Protein Vegetarian Recipes | Healthy Protein Rich Indian Food.Why do we need Protein Rich Foods?Protein is one such nutrient that we usually take for granted, assuming that it will automatically come from one or the other ingredients we consume! However, we need to understand that not only do we need Protein Rich Foods throughout our life, we also need it in varying quantities, depending on the stage we are in. The special requirements of proteins at different stages of our life, depend upon its functions during every age, may it be childhood, old age, or pregnancy. Eating more protein leads to fat loss. See below why protein leads to fat loss? Eating more protein or having a high protein diet make you burnmore body fat resulting in getting lean. So having proteins is not only about building muscle but also losingweight. Protein has the highest thermic effect resulting in 25% of the calories you consume from protein being used in metabolism and digestion. So from the protein we consume in a day the body buring about 25% of it just through digestion. That is no effort required to burn these calories. So the more protein you eat the more calories are being burnt by your bodyat rest. Oatmeal Almond Milk with Apples, Healthy Vegan Breakfast While it is generally acknowledged that non-vegetarian foods are the richest sources of proteins, there is no reason for vegetarians to worry, as there are a number of vegetarian foods such as milk and milk products, pulses, nuts, sprouts, soya and its products, a few veggies that are rich in protein etc. All we need to do is combine them in the right ways. A recipe which offers around 4 to 5 g of protein per serving, can be considered as protein rich. However, for recipes like roti, dosa, idli etc. which are quantified in numbers, around 1.5 to 2 g can be considered as protein rich. This is because it is assumed that one person will consume at least 2 to 3 roti / dosa / idlietc. depending on its size. Moong Dal Dosa Protein rich Indian breakfast recipes. If One-fourth of your daily protein requirement comes from breakfast, you are set to keep your body cells healthy. 1. Thisinstant oats dosa batteris packed with protein andfibre. Oats must be consumed daily for its high content of soluble fibre ‘beta-glucan’, a potent blood sugar and cholesterol-lowering agent. 2. While on days you are on go, do not miss out to whip up a protein shake likeDate and Apple Shake. Date and Apple Shake ( Healthy Snacks Recipe) Protein Rich Indian Snack Recipes 1. Make the most of cauliflower greens to up your haemoglobin levels! Try making thisCauliflower Greens Mixed Sprouts Tikkito up your haemoglobin levels! This easy and tasty snack uses mixed sprouts for binding and to enhance the iron, protein and calcium content of the recipe further. Cauliflower Greens Mixed Sprouts Tikki 2. Enjoy these crisp yet spongyGreen Pea Pancakesduring snacks. The combination of green peas with moong dal helps to enhance the fibre and protein content of this recipe. Green Peas Pancake ( Healthy Snacks) 3. Here is a recipe forHealthy Oats Dosa, made without any rice. It is made with fibre-rich oats and is good for diabetics. It is gluten-free and also a good source of protein. Healthy Oats Dosa 1.Matki and Jowar Parathauses a combination of boiled and crushed matki is mixed with a dough of whole wheat flour and jowar flour to make these luscious parathas a high quality protein ones. Matki and Jowar Paratha 2. Have thisHealthy Broccoli Fried Rice, the beneficial veggie broccoli is tossed with brown rice and spices in very little oil. Bursting with protein power and the goodness of antioxidants, broccoli is a nutri-dense veggie worth including in your everyday diet. Healthy Broccoli Fried Rice Recipe 3. This mouth-wateringMethi Toovar Dalis also extremely healthy, brimming with nutrients like iron, zinc and protein. It is good for weight-watchers, diabetics and senior citizens too. Serve it with hot phulkas, and your whole family will enjoy the nourishing meal. Methi Toovar Dal, Healthy Recipe Protein Rich Indian Salad Recipes 1. Enjoy thisRocket Leaves, Zucchini Red Pumpkin Healthy Lunch Saladwhich is chock-full of anti-oxidants and nutrients like vitamin C. Feta cheese gives you a good dose of protein while rocket leaves give you iron, and flax seeds contribute cholesterol-lowering omega-3 fatty acids. Rocket Leaves, Zucchini Red Pumpkin Healthy Lunch Salad 2.Quinoa Avocado Veg Healthy Office Saladin which quinoa is rich in fibre and protein. Being a whole grain, it keeps you full and does not cause your blood sugar levels to surge. Avocado is loaded with good healthy fat, while other ingredients are rich in antioxidants that prevent major diseases. Quinoa Avocado Veg Healthy Office Salad 3.Mixed Sprouts Beetroot Healthy Lunch Veg Saladwhere Beetroot is low in calories and high in fibre, making this a good salad for weight watchers. Mixed sprouts are rich in vitamins C, A and K, as well as magnesium, protein, calcium and fibre, which makes the salad healthy and filling too. Mixed Sprouts Beetroot Healthy Lunch Veg Salad 1. Growth and development of the body. 2. Managing the wear and tear of all cells of the body. Paneer Tikka Kathi Rolls 3. Bone and muscle development. 4. Forms a protective layer for skin, hair and nails. Masoor, Beets, Zucchini , Peppers Lunch Salad, Healthy Veg One Dish Meal 5. Regulate several metabolic activities, such as the digestive enzymes and oestrogen, progesterone, testosterone etc. 6. Build immunity as anti-bodies, which protect the body against a host of infections, are made up of proteins. Ragi Roti Stuffed with Paneer 7. Help in transport of oxygen to various parts of the body. 8. Aid in healthy vision by combining with vitamin A, which gets activated when it comes in contact with dim light. Avocado Salad How much Protein do we need? The requirement of protein varies based on several factors such as sex, growth, pregnancy and lactation, activity level, etc. Refer the table given below Nutritious Chilla Girls 10-12 years 40.4 Girls 13-15 years 51.9 Girls 16-18 years Woman 18 and above 55 Masoor Dal and Palak Khichdi Enjoy ourProtein Rich Recipes | High Protein Vegetarian Recipes | Healthy Protein Rich Indian Food |and our other high protein articles shared below. Protein Rich Veg Recipes High Protein Dals, Kadhis recipes High Protein Desserts recipes High Protein International recipes High Protein Juices, Milkshakes, Drinks recipes High Protein Breakfast recipes High Protein Rice, Pulao, Biryani High Protein Rotis Parathas High Protein Salads Raitas High Protein Soups High Protein Starters Snacks High Protein SabzisWhat are the best sources of Vegetarian Protein Food for Indians?
Milk & Milk Products Protein (gm per 100 gm) Cheese 24.1 Mozzarella Cheese 19.4 Curd 4.3 Milk 4.3 Paneer 2.5 Soya Products Protein (gm per 100 gm) Soya chunks 43.2 Soya Flour 43.2 Tofu 13.8 Nuts & Oilseeds Protein (gm per 100 gm) Groundnuts 25.3 Cashewnuts 21.2 Poppy seeds 21.1 Almonds 20.8 Sesame seeds 18.3 Walnuts 15.6 Fresh coconut 6.8 Dals & Pulses Protein (gm per 100 gm) Cow pea 24.1 Black gram dal 24.0 Bean sprouts 24.0 Moath beans 23.6 Rajma 22.9 Chana dal 20.8 White chick pea 17.1 Cereals & Cereal Products Protein (gm per 100 gm) Wheat germ 29.2 Quinoa 13.7 Wheat flour 12.1 Bajra 11.6 Barley 11.5 Jowar 10.4 Buckwheat 10.3 Ragi / nachni 7.3 Vegetables Protein (gm per 100 gm) Green peas 7.2 Celery 6.3 Cauliflower 5.9 Broccoli 3.1 Protein rich Indian Breakfast Recipes
Instant Oats DosaProtein Rich Indian Lunch Recipes
Functions of Protein
Group Age Protein (g/d) Function Infants 0-6 months 1.18 g/kg The rapid growth spurt calls for high protein intake. 6-12 months 1.69 g/kg The rate of growth is lowers slightly; therefore the need for protein is lesser than the first six months. Children 1-3 years
4-6 years
7-9 years19.7
20.1
29.5The requirement of protein for growth increases consistently throughout childhood. Boys 10-12 years 39.9 The requirement of protein for girls is higher than boys as the growth spurt in girls’ starts earlier. Boys 13-15 years 54.3 Growth spurt begins at this age for boys hence they require higher amounts of protein. Boys 16-18 years 61.5
55.5Boys have higher muscle mass than girls hence require more protein. Man 18 and above 60 Required for the major bodily functions. Depending on the amount of work that an individual performs, the protein requirement varies. During phases of illness, surgery and during recuperation, the protein requirement increases as the body needs it for building anti-bodies and for the regeneration of lost tissues, especially during periods of blood loss to make up for the lost blood. Pregnant woman +23 Extra protein is needed for the growing foetus and for building of maternal tissue, formation of haemoglobin etc. Lactation: 0-6 months +19 Additional protein is needed for milk production as the infant is exclusively breastfed during this period. Lactation: 7-12 months +13 The requirement reduces as the child’s diet is supplemented with other foods apart from breast milk. Therefore, the requirement reduces.
