High-protein Indian food: building muscle without compromising flavour
If you're focused on fitness, lifting weights, or just trying to hit your daily macros, high-protein Indian food might not be the first thing that comes to mind — but it absolutely should be.
Packed with legumes, lentils, whole grains, and versatile vegetarian proteins like paneer and tofu, Indian cuisine offers plenty of smart ways to fuel your body and build muscle with protein — without resorting to grilled chicken and plain rice every day.
Food has a way of keeping us grounded — part of our daily routine, but also something deeper. It brings comfort, culture, and connection into our lives, no matter where we are. From a home-cooked sabzi to a shared recipe passed between friends, the right meal can bring people closer — and sometimes even spark a moment of support, celebration, or care that stretches across borders.
Why protein matters — especially when you work out
Protein is key to muscle repair, growth, and recovery — especially if you're strength training or doing high-intensity workouts. The general recommendation for active individuals is 1.6–2.2 grams of protein per kilogram of body weight per day.
That means someone who weighs 70kg would need between 112 –154g of protein daily to support muscle growth — and ideally spaced out over 3–5 meals.
If you're looking for variety in your high-protein meals, Indian food can be a flavour-packed solution.
High-protein Indian foods (and how much protein they contain)
Here are some of the best Indian ingredients for protein — along with the average grams of protein per standard portion when cooked and used in a meal:
| Ingredient | Protein (per cooked portion) | Portion size |
|---|---|---|
| Toor dal (split pigeon peas) | 11g | 1 cup cooked |
| Chickpeas (chana) | 14g | 1 cup cooked |
| Moong dal (mung beans) | 12g | 1 cup cooked |
| Paneer (Indian cheese) | 18g | 100g |
| Tofu | 14g | 100g |
| Eggs | 12g | 2 medium eggs |
| Chicken breast (boneless) | 30g | 100g |
| Greek-style soya yoghurt | 7–10g | 150g |
| Quinoa | 8g | 1 cup cooked |
| Almonds | 6g | 28g (about 20 nuts) |
Combine a few of these and you’re looking at 25–40g of protein per meal — ideal for post-workout recovery or balanced macro tracking.
High-protein Indian meal idea: Moong dal & tofu stir fry bowl (30g protein)
This fast, high-protein Indian-inspired bowl is great for lunch or dinner, and it’s completely vegetarian.
Ingredients:
- ½ cup dry moong dal (yields 1 cup cooked) – 12g protein
- 100g firm tofu, cubed and pan-fried – 14g protein
- 1 cup lightly sautéed mixed veg (spinach, peppers, onion)
- 1 tsp cumin, turmeric, garlic, and ginger
- 1 tsp oil
- Salt and chilli to taste
- Lemon juice and coriander to garnish
- ½ cup cooked quinoa or brown rice – 4g protein
Total protein per serving: ~30g
Cook the dal with turmeric, garlic, and ginger until soft. Pan-fry the tofu until golden, season, and layer with veg and grains. Top with lemon juice and fresh coriander for extra flavour.
Prefer meat? Try a spiced chicken tikka bowl (35–40g protein)
Grill or bake 150g of skinless chicken breast marinated in:
- 2 tbsp Greek-style dairy-free yoghurt (or regular if preferred)
- Garlic, ginger, cumin, paprika, turmeric
- Lemon juice and salt
Serve with steamed spinach and ½ cup cooked quinoa. You’ll hit around 35–40g of protein in a single meal.
Snack ideas to top up your protein
You don’t need a full curry to boost your intake — here are some high-protein Indian-inspired snacks:
- Roasted chana (black chickpeas) – ~7g protein per ½ cup
- Masala boiled eggs – ~6g per egg
- Besan (chickpea flour) cheela with added tofu – ~12g per serving
- Soya yoghurt with cinnamon and almonds – ~10–12g per serving
Final thought: macros, muscle and staying connected
Tracking protein doesn’t have to mean eating bland food. High-protein Indian meals can be delicious, satisfying, and macro-friendly — perfect for gym-goers, runners, or anyone focused on fitness and flavour.
And if someone you care about is working hard to fuel up across borders — a friend, partner, or even a family member overseas — a little support can go a long way. Whether it’s helping with groceries or chipping in for their weekly food shop, Paysend lets you send money securely and instantly, so they never have to choose between their gains and their goals.
Want to share the love of home-cooked meals? Read our other food-focused blogs:
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Indian food is loved around the world for its bold spices, comforting curries and rich textures. But if you're dairy intolerant or lactose sensitive, some traditional dishes can feel off-limits — especially when ingredients like ghee, cream, yoghurt and paneer take centre stage. Thankfully, dairy-free Indian food is not only possible — it’s delicious. Many popular dishes like chana masala, aloo gobi, dal tadka, vegetable biryani and roti are naturally dairy-free or can easily be adapted. With a few smart swaps, you can enjoy all the flavour of Indian cuisine without the dairy.
If you move away from home, it’s often the little things that stay with you — the comforting smell of spices in a warm kitchen, or the first bite of a dish that reminds you of family and celebration. Food has a way of connecting us to where we come from, even when we’re far away.
For many people living abroad, staying connected means more than just a phone call — it’s the small rituals that bring comfort, like cooking a familiar meal or helping out back home when you can. Whether it’s a recipe passed down through generations or a quick money transfer to support family, those gestures keep us close.