High-Protein Veg Dishes for Gym Lovers
Clean, filling, muscle-friendly meals.
1. Paneer Tikka Bowl (35–40g Protein)
Grilled paneer + quinoa/rice + veggies + mint yogurt.
Why it’s great: High protein, low oil, very satisfying.
2. Soya Chunks Stir-Fry (45g Protein)
Soya chunks sautéed with onions, peppers, garlic & spices.
Why it’s great: One of the highest plant-protein sources.
3. Moong Dal Cheela (20–25g Protein)
Blended moong dal batter → make cheelas → fill with paneer/veggies.
Why it’s great: Tasty, light, high protein, low carb.
4. High-Protein Veg Salad (25g Protein)
Chickpeas + kidney beans + tofu/paneer + veggies + lemon dressing.
Why it’s great: Zero cooking, super filling.
5. Tofu Veg Stir Fry (30g Protein)
Tofu + veggies cooked in soy sauce, garlic & chilli.
Why it’s great: Lean, complete plant protein.
6. Dal Khichdi Power Bowl (20g Protein)
Moong dal + rice + veggies + ghee + salad on the side.
Why it’s great: Comfort food with steady long-lasting energy.
7. Veg Protein Pasta (25–30g Protein)
Use lentil pasta or whole wheat pasta + add broccoli, corn, tofu or paneer.
Why it’s great: High fibre + high protein combo.
8. Rajma Protein Bowl (20–22g Protein)
Rajma + brown rice + salad + curd.
Why it’s great: Slow-digesting, perfect post-workout meal.
9. Quinoa Upma (18–20g Protein)
Quinoa cooked with vegetables, nuts & spices.
Why it’s great: More protein than regular upma.
10. Chickpea (Chole) Wrap (20–25g Protein)
Whole wheat wrap + spiced chole + veggies.
Why it’s great: Portable, healthy, protein-dense.
11. Sprouts Power Poha (18g Protein)
Poha cooked with sprouts, peanuts, onions & lemon.
Why it’s great: High protein + high energy breakfast.
12. Paneer Bhurji (28–30g Protein)
Scrambled paneer with onions, tomatoes, capsicum.
Why it’s great: Quick meal, great with roti or as a bowl.
13. Vegan Protein Bowl (30g Protein)
Tofu + black beans + quinoa + avocado + salsa.
Why it’s great: 100% plant protein & balanced macros.
14. Masala Oats with Soya Granules (20–25g Protein)
Oats cooked with soya + veggies.
Why it’s great: Perfect for fat loss + muscle building.
15. High-Protein Veg Sandwich (20g Protein)
Sprouts + paneer slices + cheese (optional) + mint chutney.
Why it’s great: Quick pre-workout meal.