Protein and fiber have been taking more attention now, as they both gives us satiety and satisfaction. In this article I am sharing some high protein, high fiber meals that are Interesting, delicious and also easy to make for dinner to help you feel active all day.

(H2) Benefits of High Protein Foods:

1. Muscle Growth: Protein is essential for building and repairing muscles. Incorporating high protein foods will support growth and recovery after physical activity
2. Make you feel full: Protein digestion takes long time, which is helpful for make you feel fuller for long time. This can help to prevent overeating as reducing cravings.
3. Boost your metabolism: Protein has more thermic effect than carbohydrates and fats, so protein needs more energy for the digestion as a result it can slightly boost your metabolism.
4. Blood sugar control: Protein aids to control blood sugar levels by reducing the absorption of glucose into the bloodstream.

(H2) Benefits of High Fiber Foods:

1. Increased digestion: Fiber can used as a bulk to the diet and maintain regular bowel movements, reducing constipation and promoting a healthy digestive system.
2. Weight management:  In High fiber foods generally, calories are less and for that fiber foods make you feel full for longer, reducing overeating and helps to maintain weight.
3. Healthy heart: Soluble fiber can help to decrease the cholesterol levels, so the risk of heart disease and stroke also reduced.
4. Blood sugar control: Fiber lower the absorption of sugar, reduce the spikes in blood sugar levels and helps to manage diabetes.

 

 

Image ref: Dinner recipe bowl with High protein and with high fiber

 

Image text: When preparing dinner recipes that are high in fiber and protein, using a bowl can be a helpful guide. Start by filling half of the bowl with a variety of non-starchy vegetables like cucumbers, broccoli, tomatoes, and greens. These vegetables are not only rich in fiber but also provide essential vitamins and minerals. For the other portion of the bowl, opt for lean sources of protein such as fish, beans, eggs, or lean poultry. These protein sources will help keep you feeling full and satisfied. Lastly, complete your meal by adding healthy carbohydrates like fruits and whole grains. These carbs will provide sustained energy and additional fiber. By following this approach, you can create a well-balanced and nutritious dinner that is both delicious and satisfying.

1. Grilled chicken salad with colourful veggies (Serves 2) (H3)

Ingredients:

         Marination:

·       2-4 tbsp lemon juice

·       1tsp black pepper powder

·       1/4 tsp garlic paste

·       1 tsp salt

 Salad:

·       1 kg chicken breasts

·       1 chopped cucumber

·       1 chopped red bell pepper

·       1 avocado chopped with 3-4 drops of lime juice to prevent browning

Instructions:

 

·       In a bowl, combine all marinated ingredients including chicken and rest it for at least 30-45 minutes

·       Preheat a grill to medium-high heat for 2-4 minutes.

·       Grill the chicken until chicken is properly cooked per side for atleast 5-8 minutes.

·       Once the chicken cooked let them cool slightly for some time and then cut it into the small pieces.

·       In a bowl, mix all the vegetables.

·       After that add some salad dressings for taste.

·       Serve with chopped fresh coriander and serve immediately.

 

 

 

 

 

 

 

 

2. Lentil and vegetable Dal with two boiled Egg-white (Serves 2) (H3)

 

Ingredients:

·       1 tbsp oil

·       1 big chopped onion

·       1 teaspoon chopped garlic

·       1 small chopped green chilli

·       1 tsp grated ginger

·       1 tsp cumin powder

·       1 pinch of Hing(asaphotida)

·       1/4 tsp turmeric powder

·       1/4 tsp chili powder 

·       2 small chopped tomatoes

·       1 cup dry rinsed lentils,

·       1 cup chopped vegetables (carrots, raw papaya, green beans, green peas etc.)

·       Salt and black pepper to taste

·       2 boiled Egg-white

·       Fresh coriander, chopped (for garnish)

Instructions:

·       Heat oil in a pressure cooker over medium heat. Add chopped garlic and green     chilli. Cook for a minute.

·       Add onion and cook for 5 minutes, or until it turns golden brown colour

·       Add cumin, turmeric, and chili powder. Stir and allowing the Flavors to release.

·       Add chopped tomatoes to cook.

·       Rinse the brown lentils and add them to the cooker along with vegetables and 2 cup water. Cover the lid of the cooker and allowing for 2 whistles.  Then reduce heat and simmer for 20-25 minutes, or until lentils are tender.

·       Season the Dal with salt and black pepper to taste.

·       Garnish with egg-white and chopped fresh Coriander before serving.

 

 

 

 

 

 

 

 

3. Sprouted Moong Dal Cheela with preferred Chutney (serves 2) recipe (H3)

Ingredients:

• 1 cup moong dal
• 1 small piece of green chilli
• 1 inch ginger
• 1 tsp cumin / jeera powder
• ¼ tsp turmeric powder
• 2 tbsp coriander powder
• 1 pinch of hing / asafoetida
• ½ tsp salt
• 3 tbsp water
• oil brush for roasting

Instructions:

·       For making moong dal chilla soak 1 cup of moong dal for 3-4 hours or overnight also you can soak in a large bowl  

·        After that Strain the water and transfer to the mixer jar with green chilli, ginger and jeera and dhaniya powder.

·       Make a smooth paste adding water if required.

·       Pour the batter into the bowl.

·       also add ¼ tsp turmeric, 1 pinch of hing and ½ tsp salt.

·       mix well and add some water to form thick consistency chilla batter.

·       Brush the tawa with oil and

·        Then transfer a ladleful of batter onto a hot tawa and spread evenly.

·         Allow cooking on a low to medium flame with cover for 2-3 minutes.

·       now turn the chilla to the opposite site and then cook both the sides of the chilla properly

·       Now moong dal chilla is ready to serve with any preferred chutney.

 

 

 

 

 

 

 

 

 

 

4. Chicken Keema Matar with Brown Rice (serves 4) (H3)

Ingredients:

·       1 kg minced Chicken

·       1 tsp Ghee

·       1 Black Cardamom

·       1 bay leaves

·       ¼ tsp salt and black peppercorns

·       1 tsp cumin powder

·       1 tsp coriander powder

2 tomatoes

·       2 big size chopped onions

·       4 cloves garlic

·       1 tsp grated ginger

·       1 tsp Kashmiri red chili powder

·       1 tsp garam masala powder

·       1 tsp kasoori methi

·       2 tsp yogurt.

·       ½ cup Peas

·       Coriander leaves for garnishing

 

Instructions:

·       Clean the chicken keema with water in a strainer. Strain the water.

·       In a pan add 1 tsp of ghee and add the whole spices, toss the whole spices until they turn into a golden-brown colour.

·        After that add ginger and garlic paste and chopped green chilli to cook for a minute

·       Add chopped onions into the pan and cook for another 3-4 minutes on medium-low flame until they softened

·       Next step will be adding chopped tomatoes and allow them to Cook for 2-3 minutes until the oil starts to separate.

·       On that mixture add Kashmiri red chili powder, coriander powder, kasoori methi, salt, and garam masala powder, yogurt and combine mixture.   

·       Once everything cooked properly, add the chicken keema.

·       Cook the chicken keema in a low to medium heat for 4-6 minutes.   

·       Add matar (peas)and allow for cook 2 minutes until peas are soft.

·       Garnish the Chicken Keema matar with fresh coriander leaves.

 

 

 

5.    Sprouted Moong Dal Khichdi (serves 4) (H3)

Ingredients:

·       1cup sprouted moong dal (whole green gram)

·       1/2 cup brown rice, rinsed

·       1 tbsp vegetable oil

·       1 big size chopped onion

·       1 tsp cumin seeds

·       1/2 tsp turmeric powder

·       ¼ tsp garam masala powder

·       Salt and pepper to taste

·       Ghee (optional)

Instructions:

·       Rinse sprouted moong dal and brown rice together.

·       Heat the pan add 1 tsp of oil in a pressure cooker over low to medium heat Add cumin seeds and onion and cook for 5 minutes, or until softened.

·       After that add turmeric powder, garam masala, salt, and pepper. Cook for another 4 minutes.

·       Add dal and rice and water. Pressure cooks for 7-8 minutes after pressure builds, allow for 2 whistles then release pressure naturally for 10 minutes before opening.

·       Serve hot with ghee before serving.

 

 

(H2) Conclusion: In conclusion, including high protein and high fiber rich foods in your dinner can have lots of benefits for your overall health and well-being. In a bowl, you can create a healthy meal that includes non-starchy vegetables, lean sources of protein, and healthy carbohydrates. These type of items for dinner not only provide essential nutrients but also gives you satiety and make you feel satisfied. And also the combination of protein and fiber can help you to maintain your weight, boost your digestive system, more over support muscle growth and repair. So, if you're looking for improve your diet and add more variety in your dinner, incorporating high protein and high fiber dinner recipes is a best way to increase your experience for the healthy body.