Moneycontrol News | October 2, 2024

Diet guide: Breakfast, lunch and dinner tips to build muscles fast

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Protein content: 10-12 gm per serving How to make: Soak moong dal overnight, grind  it into a batter, and cook it like a pancake. Serve with yoghurt or mint chutney

Breakfast: Moong dal chilla

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Protein content: ~15 gm per serving How to make: Sauté onions, tomatoes, and spices. Add crumbled paneer. Serve with whole wheat toast

Breakfast: Paneer bhurji  with whole wheat toast

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Protein content: 8-10 gm per serving How to make: Cook oats with spices and veggies, topped with mixed sprouts for a protein boost

Breakfast: Masala oats with sprouts

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Protein content: 10 gm per serving How to make: Mix Greek yoghurt with flaxseeds and almonds for a protein-packed snack

Mid-morning snack: Greek yoghurt with flaxseeds and almonds

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Protein content: 9 gm per serving How to make: Sauté boiled chickpeas with  mustard seeds, curry leaves, and spices.  Garnish with coconut

Mid-morning snack: Chana sundal

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Protein content: ~12-15 gm per serving How to make: Cook toor dal and temper  with ghee and spices. Serve with brown rice

Lunch: Dal tadka with brown rice

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Protein content: 18-20 gm per serving How to make: Simmer kidney beans in a tomato-onion base and serve with quinoa for extra protein

Lunch: Rajma with quinoa

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Protein content: 25 gm per serving How to make: Grill chicken breast and toss it with fresh vegetables for a light, protein-dense meal

Lunch: Grilled chicken salad

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Protein content: 12 gm per serving (2 eggs) How to make: Sprinkle-boiled eggs with chaat masala, salt, and lemon

Evening snack: Masala boiled eggs

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Protein content: 10 gm per serving How to make: Mix moong sprouts with  chopped vegetables and lime juice

Evening snack: Moong sprout salad

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Protein content: 14 gm per serving How to make: Cook spinach with spices  and paneer cubes. Serve with roti or paratha

Dinner: Palak paneer

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Protein content: 22 gm per serving How to make: Cook fish curry in coconut  milk and serve with steamed rice

Dinner: Fish curry with steamed rice

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Protein content: 10 gm per serving How to make: Cook quinoa with moong  dal and vegetables for a hearty dinner

Dinner: Quinoa khichdi

Next: Lower cholesterol level naturally with these 8 healthy drinks

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