MONDAY – QUINOA BALLS
Ingredients:
• Cooked quinoa – 80g
• Oats (raw) – 20g
• Tofu – 120g
• Carrot (shredded) – 1
• Coriander leaves – ¼ cup
• Red chilli sauce – 1 tsp
• Salt, red chilli powder, black pepper – to taste
For Dressing:
• Red bell pepper – 1
• Garlic – 4–5 cloves
• Sesame seeds – ½ tbsp
• Salt, red chilli powder – to taste
• Lemon juice – 1
• Water – as needed
Method:
1. In a bowl, mix quinoa, oats, crumbled tofu, carrot, coriander, and spices.
2. Shape into small balls and pan-cook/air-fry until golden.
3. Blend all dressing ingredients until smooth.
4. Serve quinoa balls with dressing.
TUESDAY – CHILLI LIME SOYA BOWL
Ingredients:
• Lettuce – 1 cup
• Soya chunks – 1 cup (roasted/stir-fried in 1 tsp mustard oil + spices)
• Boiled corn – ½ cup
• Onion (chopped) – 1
• Coriander – as needed
For Dressing:
• Hung curd – 150g
• Coriander – 1 tbsp
• Garlic – 4–5 cloves
• Peri peri / Sriracha – 1 tbsp
• Red chilli powder – 1 tsp
• Salt – to taste
• Lemon juice – 1
Method:
1. In a bowl, add lettuce, soya chunks, corn, onion, and coriander.
2.Blend all dressing ingredients until smooth.
3.Pour dressing, mix well, and serve fresh.
WEDNESDAY – MOONG PANEER CHAAT
Ingredients:
• Soaked moong dal – 50g
• Onion – 1
• Tomato – 1
• Cucumber – ½
• Low-fat paneer – 150g
• Coriander – as needed
• Bajra/Rice puffs – 3 tbsp
For Dressing:
• Hung curd – 1 cup
• Garlic – 5–6 cloves
• Salt – to taste
• Red chilli powder – ½ tsp
• Coriander powder – ½ tsp
• Black pepper – ½ tsp
• Cumin powder – 1 tsp
• Chaat masala – 1 tsp
Method:
1. Lightly steam overnight soaked moong dal.
2. Add chopped veggies, paneer, and puffs.
3. Mix dressing ingredients separately.
4. Combine everything, toss well, and serve.
THURSDAY – SWEET POTATO TIKKI CHAAT
Ingredients:
• Cabbage (sliced) – 1 cup
• Onion (sliced) – 1
For Tikki:
• Boiled beetroot – 1
• Boiled sweet potato – 1
• Green chilli – 1
• Onion (small) – 1
• Roasted besan – 2 tbsp
• Semolina – 1 tbsp
• Salt, cumin powder, chaat masala, black pepper, chilli flakes – to taste
For Dressing:
• Hung curd – 100g
• Garlic – 1 clove
• Tofu – 100g
• Mint-coriander chutney – 2 tbsp
• Salt, black pepper – to taste
Method:
1. Mash tikki ingredients, shape into patties, and cook till crispy.
2. Prepare dressing by blending all ingredients.
3. Plate cabbage and onion base, add tikkis.
4. Drizzle dressing and serve.
FRIDAY – PERI PERI PANEER SALAD
Ingredients:
For Salad:
• Lettuce – 1 cup
• Cucumber – 1
• Sweet corn – ½ cup
For Paneer:
• Paneer – 100g
• Olive oil – 1 tsp
• Salt, black pepper – to taste
• Red chilli powder – ½ tsp
• Coriander powder – 1 tsp
• Chilli flakes, mixed herbs – ½ tsp
For Dressing:
• Tomato – 2
• Mint leaves – 6–7
• Coriander – 10g
• Hung curd – ½ cup
• Black salt – to taste
• Green chilli – 2
Method:
1. Marinate paneer with spices and grill/pan-cook.
2. Blend dressing ingredients until smooth.
3. In a bowl, add lettuce, cucumber, corn, and paneer.
4. Pour dressing, toss, and serve.
SATURDAY – PURPLE SALAD WITH MACARONI
Ingredients:
• Red cabbage – 1 cup
• Onion – 1
• Cucumber – 1
• Cherry tomatoes – 9–10
• Sweet corn – 1 cup
• Boiled emmer wheat macaroni – 1 cup
For Dressing:
• Red cabbage – 1 cup
• Tofu / Paneer – 100g
• Cashews – 6–7
• Salt, black pepper – to taste
• Water – ½ cup (adjust)
Method:
1. Add all base ingredients to a bowl.
2. Blend dressing until creamy.
3. Pour dressing over salad, mix well, and serve chilled.
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