Over 30gm of protein in each meal, done & ready for you…

1. Vegan Protein Smoothie with Pea Protein Powder

Ingredients:

• 1 scoop pea protein powder (30g): Approximately 120 calories, 24g protein, 2g carbohydrates, 2g fat
• 1 cup unsweetened almond milk: Approximately 30 calories, 1g protein, 1g carbohydrates, 2.5g fat
• 1 tablespoon almond butter: Approximately 95 calories, 3g protein, 3g carbohydrates, 8g fat
• 1/2 frozen banana: Approximately 50 calories, 1g protein, 13g carbohydrates, 0g fat
• 1/2 cup frozen mixed berries: Approximately 40 calories, 0.5g protein, 9g carbohydrates, 0g fat
• 1 handful spinach: Approximately 10 calories, 1g protein, 1g carbohydrates, 0g fat
• Optional: 1 tablespoon chia seeds for extra protein and fiber

Instructions:

• Blend all ingredients together until smooth.
• Adjust thickness by adding more almond milk or ice cubes if desired.
• Pour into a glass and enjoy!

Nutritional Content:

• Calories: Approximately 345
• Protein: Over 30g
• Carbohydrates: Approximately 27g
• Fat: Approximately 12.5g

High-Protein Tofu Salad 

Ingredients:

• 200g extra firm tofu, drained and cubed: 180 calories, 20g protein, 4g carbohydrates, 10g fat
• 2 cups mixed salad greens: 20 calories, 2g protein, 4g carbohydrates, 0g fat
• 1/4 cup sliced cucumber: 4 calories, 0g protein, 1g carbohydrates, 0g fat
• 1/4 cup cherry tomatoes, halved: 8 calories, 0g protein, 2g carbohydrates, 0g fat
• 1/4 cup shredded carrots: 12 calories, 0g protein, 3g carbohydrates, 0g fat
• 2 tablespoons balsamic vinaigrette dressing: 60 calories, 0g protein, 6g carbohydrates, 4g fat
• Optional: 1 tablespoon pumpkin seeds for added protein and crunch

Instructions:

• In a non-stick pan, sauté tofu cubes until golden brown.
• In a large bowl, toss together tofu, salad greens, cucumber, cherry tomatoes, and shredded carrots.
• Drizzle with balsamic vinaigrette dressing and toss to coat.
• Top with pumpkin seeds if desired.
• Serve and enjoy!

Nutritional Content:

• Calories: Approximately 284
• Protein: Over 30g
• Carbohydrates: Approximately 20g
• Fat: Approximately 14g

Paneer Stir-Fry with Vegetables

Ingredients:

• Paneer (200g):
  • Calories: 360
  • Protein: 30g
  • Carbohydrates: 8g
  • Fat: 24g
• Mixed Vegetables (200g, such as bell peppers, broccoli, carrots):
  • Calories: Approximately 80
  • Protein: Approximately 4g
  • Carbohydrates: Approximately 16g
  • Fat: Approximately 0.5g
• Olive Oil (1 tablespoon):
  • Calories: 120
  • Protein: 0g
  • Carbohydrates: 0g
  • Fat: 14g
• Ginger-Garlic Paste (1 tablespoon):
  • Calories: 15
  • Protein: 0g
  • Carbohydrates: 3g
  • Fat: 0g
• Spices (Turmeric, Cumin, Coriander, Paprika, Garam Masala, Salt):
  • Negligible calorie content

Instructions:

• Cut paneer into cubes and set aside.
• Heat olive oil in a pan over medium heat. Add ginger-garlic paste and sauté for a minute.
• Add mixed vegetables to the pan and stir-fry until they are slightly tender.
• Push the vegetables to one side of the pan and add paneer cubes to the other side. Cook until paneer is golden brown on all sides.
• Mix the paneer and vegetables together in the pan.
• Sprinkle turmeric, cumin, coriander, paprika, garam masala, and salt over the paneer and vegetable mixture. Stir well to coat evenly.
• Cook for another 2-3 minutes until the flavours meld together.
• Serve hot and enjoy!

Nutritional Content (per serving):

• Calories: Approximately 290
• Protein: 30g
• Carbohydrates: Approximately 14g
• Fat: Approximately 19g

This paneer stir-fry with vegetables provides a satisfying and nutritious dinner option for vegetarians, with each serving containing 30g of protein and less than 300 calories per serving. You may serve it with a side of quinoa or rice. Adjust portion sizes according to individual dietary preferences and requirements.