Recipes

High-protein, calorie-aware meals you can cook on a weeknight — with macros listed so you can plug them into your targets.

• High-Protein Paneer Bhurji

  Spiced scrambled paneer with peas and onions—fast, desi, and protein-dense.

  38g protein · 420 kcal

• Dal-Rice Protein Plate

  Comfort dal tadka with measured rice and a side of curd for a complete plate.

  28g protein · 520 kcal

• Egg Bhurji with Roti

  Masala scrambled eggs with two rotis—cheap, fast muscle-building food.

  28g protein · 480 kcal

• Greek Yogurt Protein Bowl

  Thick yogurt, fruit, and a crunch topping—breakfast or post-workout snack.

  30g protein · 320 kcal

• Chicken Stir-Fry with Veggies

  Lean chicken and mixed vegetables in a light soy-garlic sauce over rice or millet.

  42g protein · 450 kcal

• Moong Dal Chilla Stack

  Savory lentil pancakes stuffed with paneer or veggies—protein breakfast hero.

  32g protein · 400 kcal

• Sprout Chaat Bowl

  Crunchy moong sprouts chaat with onion, tomato, lemon, and sev sparingly.

  20g protein · 280 kcal

• Peanut Jaggery Energy Bites

  Homemade peanut-jaggery bites for training snacks—portion consciously.

  6g protein · 180 kcal