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4 servings 8g protein

Baingan Bharta with Brown Rice

Smoky roasted eggplant mashed into a tomato-onion masala and served with nutty brown rice.

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Photo: Spicy Baked Aubergine (Baingan Bharta) by rovingI, CC BY 2.0.

4 servings 16g protein

Chana Masala

A homestyle Punjabi chickpea curry simmered with tomatoes, ginger, amchur, and warming spices.

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Photo: Chana masala by Simon Law (sfllaw), CC BY-SA 2.0.

4 servings 10g protein

Foxtail Millet Vegetable Upma

A savory South Indian millet breakfast with vegetables, ginger, curry leaves, and toasted cashews.

vegetarian, gluten-free, high-fiber View recipe

Photo: Vegetable Upma by Priya1Iyer, CC BY-SA 4.0.

4 servings 4g protein

Kerala Cabbage Thoran

A quick Kerala-style cabbage stir-fry with coconut, mustard seeds, curry leaves, and green chilli.

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Photo: Cabbage thoran by goblinbox_(queen_of_ad_hoc_bento), CC BY 2.0.

4 servings 36g protein

Kerala Coconut Fish Curry

A coastal-style fish curry with coconut milk, tomato, tamarind, curry leaves, and black mustard seeds.

gluten-free, high-protein, low-carb View recipe

Photo: Kerala Fish Curry by Rameshng, CC BY-SA 2.0.

4 servings 19g protein

Masoor Dal with Spinach

A weeknight red lentil dal with spinach, tomato, cumin, and a fragrant garlic tempering.

vegan, gluten-free, high-protein, high-fiber View recipe

Photo: Masoor dal by Rydia~commonswiki, CC BY-SA 2.5.

4 servings 14g protein

Moong Dal Chilla

Savory North Indian split-moong pancakes with ginger, cumin, and cilantro for a protein-rich breakfast.

vegan, gluten-free, high-protein, high-fiber View recipe

Photo: Moong Dosa by Vivek90166, CC BY-SA 4.0.

4 servings 19g protein

Palak Paneer

A lighter North Indian spinach and paneer curry with ginger, garlic, and a modest amount of creaminess from yogurt.

vegetarian, gluten-free, high-protein View recipe

Photo: Palak Paneer (Pureed Spinach with cottage cheese) by rovingI, CC BY 2.0.

4 servings 6g protein

Ragi Dosa

Crisp, naturally gluten-free finger-millet dosas with yogurt-free batter and a gentle cumin tempering.

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Photo: Ragi Dosa Mumbai by Pradeep717, CC BY-SA 4.0.

4 servings 19g protein

Rajma with Brown Rice

A balanced North Indian kidney bean curry served with fiber-rich brown rice and fresh cilantro.

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Photo: Rajma Chawal from India by Barthateslisa, CC BY-SA 4.0.

4 servings 11g protein

Sprouted Moong Chaat

A fresh, tangy Indian snack of sprouted mung beans, cucumber, tomato, lime, and roasted cumin.

vegan, gluten-free, high-protein, high-fiber View recipe

Photo: Moong Chaat by Anamika Vajpai, CC BY-SA 4.0.

4 servings 42g protein

Tandoori Chicken with Vegetables

Oven-roasted yogurt-marinated chicken with warming tandoori spices, peppers, and red onion.

gluten-free, high-protein, low-carb View recipe

Photo: Tandoori chicken by stu_spivack, CC BY-SA 2.0.

4 servings 15g protein

Vegetable Moong Dal Khichdi

A comforting one-pot rice and mung dal meal with vegetables, turmeric, cumin, and ginger.

vegetarian, gluten-free, high-protein, high-fiber View recipe

Photo: Vegetable Khichdi by Dolon Prova, CC BY-SA 4.0.

4 servings 8g protein

Vegetable Poha

A light Maharashtrian breakfast of flattened rice with peas, turmeric, peanuts, and fresh lime.

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Photo: Poha by Sanjay Acharya, CC BY-SA 3.0.

4 servings 15g protein

Vegetable Sambar

A tangy South Indian lentil stew with toor dal, drumstick, pumpkin, tomato, and tamarind.

vegan, gluten-free, high-protein, high-fiber View recipe

Photo: Sambar (Spicy lentils) by rovingI, CC BY 2.0.