7 min diet meals with high protein for fitness freaks

7 min diet meals with high protein for fitness freaks

Try these four diet recipes if you are a vegetarian or fit body lover. These diet meals are perfect breakfast for fitness freaks. 

1.Dates-Oat meal bowl

dates-oat-meal-bowl
  • Take 40 gms Oats in a bowl
  • Add 250 ml skimmed milk into it
  • Cook the mixture for 3-4 mins
  • Transfer the cooked mixture into a bowl
  • Add 2 tbsp natural peanut butter into bowl
  • Chop 3 dates and add them to the bowl with a pinch of cinnamon powder
  • The meal is ready to eat

nutrients & calories chart:

Ingredient

Quantity

 

Calories

Small date(pitted)

3

76.1

Natural peanut butter

2 tbsp

196

Skimmed milk

250 ml

87.5

Oats

40 gms

162.8

Nutrient

Quantity

 

Protein

24.1 gm

Fats

20.1 gm

Carbs

62.1 gm

Fiber

6 gm

2.Moong/Pulse Salad

7-min-diet-meals
  • Soak 100 gms of moong overnight
  • Add 1 chopped onion and 1 chopped tomato to soaked pulse
  • Add 1 tsp lemon juice to it and mix everything properly
  • Add ½ tsp chaat masala to it and again mix properly
  • Your Moong salad is ready to eat

nutrients & calories chart:

Ingredient

Quantity

 

Calories

Small whole tomato(2-2.5” dia)

1

18.2

Small onion

1

28

Raw moong dal

100 gms

348

Nutrient

Quantity

 

Protein

26.1 gm

Fats

1.5 gm

Carbs

69.7 gm

Fiber

10.9 gm

3.Low fat paneer Toast

  • Take 1 tsp olive oil/coconut oil
  • Put the pan on medium flame and add the oil to it
  • Add 1 chopped onion and green chillies into it
  • Cook until onion turns golden brown
  • Add 1 chopped tomato to it
  • Then Add ½ tsp red chili powder, turmeric powder and salt to it
  • Cook them for 4-5 mins and add 100 gms low fat paneer to it
  • Cook for 1 min, then turn off the flame and add green coriander leaves to it.
  • Toast 2 slices of brown bread
  • Eat the paneer bhurji with the toasted bread

nutrients & calories chart:

Ingredient

Quantity

 

Calories

Brown bread

2 slice

136.6

oil

1 tsp

40.5

Whole tomato (3”-dia)

1

36.4

Large onion

1

60

Low fat paneer

100 gms

150

Nutrient

Quantity

 

Protein

27.2 gm

Fats

12.8 gm

Carbs

51 gm

Fiber

7.7 gm

4.Banana- Cocoa drink

  • Take 250 ml skimmed milk in a blender
  • Add 40 gm oats, 2 tbsp natural peanut butter, 1/2 banana,1 tbsp unsweetened cocoa powder to it
  • Blend them properly
  • Pour into a glass and enjoy the drink

nutrients & calories chart:

Ingredient

Quantity

 

Calories

skimmed milk

250 ml

20

oats

40 gms

196

natural peanut butter

2 tbsp

87.5

Banana(6-7” long)

1 /2

160.8

unsweetened cocoa powder

1 tbsp

58.6

Nutrient

Quantity

 

Protein

25.1 gm

Fats

21.3 gm

Carbs

61 gm

Fiber

7.1 gm

You can check the calories and nutrients in the ingredients used and also try the healthy breakfast diet meals.



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