6 easy high protein foods for busy days
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Why protein matters
Protein supports muscle repair, hormones, enzymes, and satiety; many adults fall short, especially when skipping quality protein at breakfast. This story spotlights six reliable, easy-to-cook foods with strong protein per serving and everyday meal ideas.
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Eggs (whole or whites)
Two eggs at breakfast deliver convenient, complete protein with essential vitamins—an easy upgrade for busy mornings. 2 whole eggs ≈ 12–13 g protein; 4 whites ≈ 14 g. Use in: masala omelet, egg bhurji, boiled egg chaat, or egg dosa wraps.
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Greek yogurt/strained dahi
Thick, strained curd packs nearly double the protein of regular dahi, making it a smart base for snacks and breakfasts. 200 g ≈ 18–20 g protein. Use in: fruit + seed bowls, savory raita, smoothie blends, or hung-curd sandwich spreads.
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Paneer (or tofu as dairy-free swap)
Paneer offers a versatile vegetarian protein for curries and grills; tofu mirrors the macros with less saturated fat. 100 g paneer ≈ 16–20 g; 100 g firm tofu ≈ 12–15 g. Use in: paneer/tofu tikka, bhurji, stir-fries, stuffed parathas.
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Dal and beans (rajma/chana/lentils)
Pulses are affordable protein plus fiber for heart and gut health—powerful when eaten with grains for a complete amino acid profile. 1 cup cooked dal/rajma/chana ≈ 12–18 g protein (varies by pulse). Use in: dal tadka, chana/rajma bowls, sprout salads, khichdi.
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Chicken breast (skinless)
Lean and high-yield, chicken breast supplies substantial protein with minimal fat—ideal for strength and weight goals. 100 g cooked ≈ 30–32 g protein. Use in: tandoori/grilled chicken, quinoa or millet bowls, wraps, salads.
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Nuts and seeds (peanut/pumpkin mix)
Smart snack swaps—roasted peanuts and seeds add steady protein and minerals between meals. 30 g roasted peanuts ≈ 7 g; add 1 tbsp pumpkin seeds ≈ 3 g (≈ 10 g combined). Use in: chaat-style mixes, curd bowls, chutneys.
(Disclaimer: This is not professional medical advice. For eneral education purposes only.)
(Disclaimer: This is not professional medical advice. For eneral education purposes only.)