Protein Value In 100gm

Protein Value In 100gm

Here’s the breakdown of the 20 high-protein dishes, along with portion sizes and approximate protein content for each: 

Indian 

  1. Chana Masala (Chickpea Curry) 

  • Portion Size: 1 cup (200g) 

  • Protein Content: 15g 

  1. Paneer Tikka 

  • Portion Size: 4-5 pieces 

  • Protein Content: 20g 

  1. Moong Dal Chilla 

  • Portion Size: 2 chillas 

  • Protein Content: 12g 

  1. Rajma (Kidney Bean Curry) 

  • Portion Size: 1 cup (200g) 

  • Protein Content: 15g 

  1. Tandoori Chicken 

  • Portion Size: 1 medium chicken leg or breast (150g) 

  • Protein Content: 30g 

  1. Masoor Dal (Red Lentil Curry) 

  • Portion Size: 1 cup (200g) 

  • Protein Content: 18g 

  1. Besan Cheela 

  • Portion Size: 2 cheelas 

  • Protein Content: 10g 

  1. Palak Paneer 

  • Portion Size: 1 cup (200g) 

  • Protein Content: 20g 

Mexican 

  1. Black Bean Tacos 

  • Portion Size: 2 tacos 

  • Protein Content: 15g 

  1. Chicken Fajitas 

  • Portion Size: 1 serving (150g chicken + veggies) 

  • Protein Content: 30g 

  1. Quinoa Salad with Avocado and Beans 

  • Portion Size: 1 bowl (200g) 

  • Protein Content: 12g 

  1. Mexican Stuffed Peppers 

  • Portion Size: 1 stuffed pepper 

  • Protein Content: 15g 

  1. Grilled Shrimp Burrito Bowl 

  • Portion Size: 1 bowl (200g shrimp) 

  • Protein Content: 30g 

Italian 

  1. Chicken Parmesan 

  • Portion Size: 1 chicken breast (200g) 

  • Protein Content: 40g 

  1. Lentil Bolognese 

  • Portion Size: 1 cup (200g) 

  • Protein Content: 18g 

  1. Spinach and Ricotta Stuffed Chicken 

  • Portion Size: 1 chicken breast (200g) 

  • Protein Content: 35g 

  1. Grilled Salmon with Lemon and Capers 

  • Portion Size: 1 fillet (150g) 

  • Protein Content: 30g 

Chinese 

  1. Tofu Stir-Fry with Vegetables 

  • Portion Size: 1 bowl (200g) 

  • Protein Content: 18g 

  1. Kung Pao Chicken 

  • Portion Size: 1 serving (150g chicken + veggies) 

  • Protein Content: 25g 

  1. Shrimp and Broccoli Stir-Fry 

  • Portion Size: 1 serving (200g shrimp + veggies) 

  • Protein Content: 30g 

Snacks 

  • Greek Yogurt with Nuts and Berries 

  • Portion Size: 1 cup (240g yogurt) 

  • Protein Content: 20g 

  • Boiled Eggs with Avocado 

  • Portion Size: 2 eggs + ½ avocado 

  • Protein Content: 12g 

  • Chickpea Salad 

  • Portion Size: 1 cup (200g chickpeas) 

  • Protein Content: 15g 

These are estimated values and can vary based on the exact ingredients and preparation methods. However, these dishes are excellent sources of protein and can be included in various meal plans to meet your protein needs.