5 High protein breakfast recipes for weight loss

 

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I am going to share with you 5 high protein recipes, which you can make at home very easily.

5 quick and easy high protein recipes for muscle building and fat loss are-

1. High protein palak paneer-

Spinach Paneer, what's special about it?  Friends, when we make spinach paneer at home, we get the nutrition of the paneer in it, but somewhere the nutrition of spinach gets missed because we overcook it. 

Ingredients-

To make spinach paneer, you need 100 gram paneer, a bowl of spinach;  I have washed it well and 10 to 12 cashews;  It is optional but I would say you must put it, it is healthy fat and the taste is very good. 

Recipe-

First of all, put a pan on the gas and keep the water in it to boil, turn off the gas after the water is boil, now dip the spinach leaves in it and then cover it, after 2 to 3 minutes the spinach leaves will have steamed. Spinach do not overcooked, so we will cool the spinach by putting it in normal water, on the other hand we will put a tomato, a little ginger, a green chilli and this cold spinach in a grinding jar.  Now we will mix it well and make a fine paste, put cashews in another jar and grind them also.  Now we will put a pan on the gas, as soon as the pan gets hot, we will reduce the flame of the gas and put a spinach paste in it.  Now we will mix a little turmeric and a little salt in it, now we will put fresh paneer in it, now we will put cashew nuts in it, then mix it well and turn off the gas.  After turning off the gas we will cover it well and after 2 to 3 minutes your spinach paneer will be ready.

2. High protein oats tikki-

Friends you have rarely eaten such a tasty recipe of oats and it is very easy to make it too.

Ingredients-

 To make Oats tikki you will need oats flour, 50 gram Soya granules, 100 gram paneer, 2 chopped onions, tomato puree and 2 chopped green chilies. 

Recipe-

To make the tikki mixture, put oats flour in a bowl.  Now add paneer, soya granules and tomato puree and onion to it.  Now mix it well with hands, now add salt according to taste, then a little pepper and green chilli and mix it well.  If you like more spicy then you can add more spices according to your choice, mix in such a way that it becomes a dough.  Just now we will make its tikki, take a little mixture in hands and make only shape of tikkis with light hands. In the same way, make the tikkis from the rest of the mixture, leave it for 5 to 10 minutes so that the tikkis are set properly, meanwhile you will put a pan on the gas.  As soon as the pan gets hot, spread the oil evenly on it, put 2 tikkis in the pan after heating the oil and let it cook on low flame for 5 minutes, then flip it over and allow it to cook for 5 minutes on the other side as well.  When the tikkis are cooked well from both sides, you will know it yourself, just turn off the gas and your high protein oats  tikki are  this ready.

Macronutrients-

With this tikki you will get 12 grams of protein, 15 grams of carbohydrates, 5 grams of fat and 3 grams of fiber.

Tip-

If you have an air fryer or an oven, you can also try this tikki in it, it will become even easier.  These high protein oats tikki are very crispy, you can pack it in a box and take it as a snack in the evening.

3. Chickpeas spinach Egg bhurji-

If you eat eggs then you must try this special egg bhurji.

Ingredients-

To make this, you will need 6 eggs, 100 gram boiled chickpea chickpea, about 100 grams spinach, chopped onion, chopped tomatoes, chopped 1 green chili. 

Recipe- 

First of all, put two eggs in a bowl with yolk.  In the remaining four eggs, we will use only white portion, in fact there is quite saturated fat in the yolk, so the yolk of 6 eggs will be very heavy in one serving.  Now add salt as per taste, then add a little black pepper, turmeric and mix it well, so that bubbles form on the side, this will make bhurji very tasty. Just put the pan on the gas, as soon as the pan gets a little hot, then we will put a mixture of eggs in it, keep stirring it so that the eggs do not stick to the pan.  Now add chopped green chilies, add onions, tomatoes and mix them well.  Now we'll put spinach in it, keep stirring it all, we don't have to overcook anything.  Now we will add boiled kabuli chana, mix it, then squeeze the juice of one lemon on top and mix it well, just your chickpea spinach egg bhurji is ready.  This is a very simple, fast and highly nutritious recipe, without any oil. 

Macronutrients-

You will get 42 grams of protein, 35 grams of carbohydrates, 40 grams of fat and 12 grams of dietary fiber.

Tip-

To make vegetarian version of this recipe, you can replace eggs with paneer chhena.  Eat this egg bhurji for breakfast, you will not feel hungry till lunch.

4. Sweet potato chaat-

If you are not in the mood for much cooking then you will like this recipe very much.

Ingredients-

To make sweet potato chaat you will need sweet potato (boiled) 100 gram, black chana (boiled) 100 gram, cucumber (chopped) 1 cup, paneer (low fat) 100 gram, tomato (chopped) 1 cup, onion (chopped)  1 cup, tomato ketchup (1 teaspoon), salt, pepper, 1 lemon. 

Recipe-

 It is very easy to make, put boiled black gram in a bowl, then add boiled sweet potato, then add chopped onion, chopped tomatoes and then chopped cucumber.  Now add cottage cheese and add salt, a little black pepper and lemon juice, 2 to 3 teaspoons curd and add one teaspoon tomato sauce as per taste.  Just mix it well now, your high protein sweet potato chaat is ready.  

Macronutrients-

You will get 40 grams of protein, 50 grams of complex carbohydrates, 15 grams of fat and 18 grams of fiber.

Tip-

If you do not get sweet potato, you can also use potato and its quantity can also be reduced according to your fitness goal.  It is a good snack option in a little quantity, you can also replace the rest of the meal with it. if you want to lose fat, eat it at breakfast and if you want to build muscle then at dinner.

5. Moong dal dosa-

Ingredients-

To make Moong Dal Dosa, you need 100 gram moong dal, 100 gram paneer, french beans, carrots, capsicum, green peas, onion, tomato, salt, turmeric, chilli powder. 

Recipe-

 First keep the moong dal soaked for at least 6 hours, now put this moong dal in the grinder and grind it with a little water.  After this, finally chop your favorite vegetables.  Now put a little oil in a pan, when the oil get hot, first add onion, then add peas and capsicum and cook for 1 to 2 minutes.  Now put beans and carrots in it, then cook all the vegetables for 2 to 3 minutes. Now put tomatoes in it and keep stirring it continuously, then we will add rock salt, red chilli powder and turmeric, then mix them well.  Now put 100 grams of fresh paneer in it, just mix all the vegetables again and then your stuffing is ready.  Now put the pan to heat on the gas and spray a little oil on it for the dosa.  Now we will make dosa with the batter of moong dal that we made, then after 1 minute turn the dosa and allow it to bake on the other side.  When the dosa is baked from both the sides, we will spread our stuffing on it, just then your protein rich dosa is ready.

Macronutrients-

From this dosa, you will get 30 grams of protein, 50 grams of complex carbohydrates, 10 gram fats and 15 gram fiber.