60 Gram Protein-Rich Salads For Each Day Of The Week

Start your week with a robust Paneer and Chickpea Salad, packed with proteins to give you an energetic kick. Begin by grilling 200 grams of paneer until golden brown. While the paneer cools, toss 1 cup of boiled chickpeas with diced cucumbers, tomatoes, and onions in a bowl. Add fresh coriander leaves, a handful of roasted peanuts, and a sprinkle of chaat masala for a tangy twist. Mix in the grilled paneer cubes and dress with a blend of lemon juice, olive oil, salt, and pepper.

 

On Tuesday, opt for a Moong Sprout and Tofu Salad to keep your protein intake high and your taste buds delighted. In a large mixing bowl, combine 1 cup of moong sprouts, 200 grams of cubed tofu, diced bell peppers, and sliced red onions. Sprinkle over some freshly chopped mint and coriander leaves for a burst of freshness. Prepare a dressing using a mix of hung curd, mint chutney, and a dash of lime juice. Pour the dressing over the salad and toss to coat all ingredients evenly. The tofu and sprouts together ensure a protein punch, hitting the 60-gram mark and keeping you full for hours.

 

Midweek calls for something a bit more filling, and the Quinoa and Rajma Salad fits the bill perfectly. Cook 1 cup of quinoa according to the package instructions and let it cool. Mix in 1 cup of boiled rajma, diced tomatoes, chopped cucumbers, and shredded carrots. Add some finely chopped green chillies and coriander leaves for an extra kick. Dress the salad with a simple mixture of olive oil, cumin powder, lemon juice, salt, and pepper.

 

For Thursday, enjoy a Chicken and Lentil Salad that brings together the best of both worlds—high protein and rich flavours. Grill 200 grams of chicken breast seasoned with turmeric, cumin, and a bit of salt. Allow it to cool before slicing it into strips. Combine the chicken with 1 cup of boiled masoor dal, chopped tomatoes, onions, and cucumbers in a bowl. Add a handful of fresh coriander leaves and dress with a mix of olive oil, apple cider vinegar, salt, and a hint of garam masala.

 

As the weekend approaches, fuel up with an Egg and Soya Chunk Salad. Boil 4 eggs, cool, peel, and slice them. Meanwhile, soak and cook 1 cup of soya chunks until tender. In a mixing bowl, combine the eggs and soya chunks with chopped green bell peppers, red onions, and tomatoes. Add some chopped coriander and a handful of spinach leaves. Dress with a combination of mustard, olive oil, lemon juice, and black salt. This salad is a powerhouse of protein and will keep you full for hours.

 

Saturday calls for a light yet protein-packed Fish and Avocado Salad. Grill 200 grams of fresh Indian fish, such as rohu or pomfret, with a sprinkle of turmeric, salt, and pepper. Once cooked, let the fish cool before flaking it into chunks. Combine the fish with diced avocado, cucumber, red onion, and cherry tomatoes in a bowl. Add some fresh dill a splash of lemon juice, olive oil, and a pinch of black pepper.