High-Protein Veg Dishes for Gym Lovers

Clean, filling, muscle-friendly meals.

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1. Paneer Tikka Bowl (35–40g Protein)

Grilled paneer + quinoa/rice + veggies + mint yogurt.
Why it’s great: High protein, low oil, very satisfying.

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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.

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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.

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4. High-Protein Veg Salad (25g Protein)

Chickpeas + kidney beans + tofu/paneer + veggies + lemon dressing.
Why it’s great: Zero cooking, super filling.

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5. Tofu Veg Stir Fry (30g Protein)

Tofu + veggies cooked in soy sauce, garlic & chilli.
Why it’s great: Lean, complete plant protein.

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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.

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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.

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8. Rajma Protein Bowl (20–22g Protein)

Rajma + brown rice + salad + curd.
Why it’s great: Slow-digesting, perfect post-workout meal.

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9. Quinoa Upma (18–20g Protein)

Quinoa cooked with vegetables, nuts & spices.
Why it’s great: More protein than regular upma.

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10. Chickpea (Chole) Wrap (20–25g Protein)

Whole wheat wrap + spiced chole + veggies.
Why it’s great: Portable, healthy, protein-dense.

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11. Sprouts Power Poha (18g Protein)

Poha cooked with sprouts, peanuts, onions & lemon.
Why it’s great: High protein + high energy breakfast.

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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.

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13. Vegan Protein Bowl (30g Protein)

Tofu + black beans + quinoa + avocado + salsa.
Why it’s great: 100% plant protein & balanced macros.

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14. Masala Oats with Soya Granules (20–25g Protein)

Oats cooked with soya + veggies.
Why it’s great: Perfect for fat loss + muscle building.

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15. High-Protein Veg Sandwich (20g Protein)

Sprouts + paneer slices + cheese (optional) + mint chutney.
Why it’s great: Quick pre-workout meal.