-------Contents of the video------ 00:00 - Intro 00:31 - Coffee Oatmeal 01:48 - Soya Bhurji Chana Pulao 07:15 - Mung Dal soup & Raw Veggie Sandwich
Welcome back to my High Protein Meal Plan series and this is episode 4. If you have not watched my previous 3 meal plans, Check them out. Below are the links: High Protein Vegetarian Meal Plan 1 https://youtu.be/7saBPNMEc3I
Today, the menu is Breakfast : Coffee Oatmeal Nutrition Info Calories : 421 | Fat: 6.9 G | Carbs : 48 g | Protein : 41 G
Lunch : Soya Bhurji Chana Pulao Nutrition Info Calories : 531 | Fat : 6.6 G | Carbs : 69 G | Protein : 41 G
Dinner : Moong Dal Soup & Raw Veggie Sandwich Nutrtion Info Calories : 557 | Fat : 11 G | Carbs : 85 G | Protein : 34 G
All three meals are high in protein and can be consumed when you are on your weightloss or weight maintenance phase.
Coffee Oatmeal Ingredients: 180 ml No Fat Milk 1 tsp chia seeds 2 tsp coffee powder (You can add more if you like strong coffee) 40 gm powdered oats (Take your rolled oats and grin them to powder. It’s preferable to use rolled oats as it has low GI than instant oats and they wont elevate your blood sugar level) 1 Scoop Protein Powder (I am using Dymatize brand - Vanilla Flavour. You can use any available with you) For topping, I am using whipped cream and Chocolate chips, you can use any fruit or nut of your choice like 1/2 banana, pumpkin seeds etc.
Directions : In a pan, add milk, chia seeds, coffee powder and powdered oats. Use a whisk or spatula and mix everything well. Now, add protein powder and some water if you feel consistency os too thick. Mix it very well until creamy texture. Let it cool down to like warm temperature. Then add the toppings and warm breakfast bowl is ready.
Soya Bhurji Chana Pulao 3/4 Cup white rice ( We need 100 gm boiled rice only.) 30 gm soya granules 1 tsp oil 7-8 ginger slices 1 tsp cumin seeds 1/3 cup sliced onions 1 sliced tomato 1/3 cup mix bell peppers sliced 100 gm Black chana 1 tsp salt 1/2 tsp red chilli powder 1/3 tsp turmeric powder
Directions: 1. Boil rice as per the directions provided in the video. 2. Boil soya granules as per the directions provided in the video. 3. 1. In a pan, add oil and let it hot. Then add cumin seeds and let them sputter. Add sliced onions and sauté them for 2-3 min. 4. Then add sliced tomatoes, salt, red chilli powder and turmeric powder. Mix everything well. Add 2 tbsp water to avoid masala to burn in pan. Cover and cook until tomatoes get mushy. 5. Now add boiled black chana and boiled soya granules and mix everything well. Add 100 gm white rice to it and mix well. Cover and let it cook on low flame for 5 min. Garnish with fresh cilantro and lime juice drops.
Mint Chutney 30 gm Fresh Cilantro leaves (Taste will be great if you will add a little bit of stems too) 22 gm Fresh mint leaves 15 gm onions 1 garlic clove 1 green chilli 1/2 tsp cumin powder 1/3 tsp normal salt + 1/3 tsp black salt 1/2 tsp chaat masala 2 tsp water 2 ice cubes 1/2 lemon juice
Directions : 1. To make mint chutney, add all ingredients in the list in a blender and blend to have the perfect mint chutney.
Final Prep : Add mint chutney to 100 gm yogurt and mix well. Pair it with pulao and a salad too. Enjoy low cal high protein lunch.
Moong Dal Soup & Raw Veggie Sandwich Ingredients 1/4 cup Yellow Moong Dal 1 tbsp Toor Dal 1/4 cup diced onions 1/3 cup tomatoes 1/4 cup bottle guard 1/4 cup carrots Salt as taste 2 cups water
Directions: To cook Moong Dal Soup 1. In a mixing bowl, add both dal and wash them thoroughly 2-3 times. Soak for 20 min in fresh water. 2. In a pressure cooker, add onions, tomatoes, bottheguard, carrots, soaked dal, 2 garlic cloves, salt and turmeric powder and water. Mix everything well. 3. Pressure cook for 4 whistles and let it depressurize naturally. 4. Open the lid and blend everything until smooth. Add black pepper powder. You can add some water if you feel the consistency is too thick. Boil it for 10-12 min. 5. Serve it hot and top with 1/2 tsp desi ghee.
To prepare sandwich: 1. Take two whole wheat bread abd toast them without any oil. 2. Apply mint yogurt on one slice and layer it with all the veggies (as shown in the video). 3. Apply mint yogurt on other side of the bread and put it up on vegetables layer. Cut into half and its ready.
