Top 10 High-Protein Ingredients to Boost Your Home-Cooked Meals

Want to make your home-cooked meals more nutritious and filling? Adding the right high-protein ingredients can transform everyday dishes into power-packed plates that fuel your body and keep cravings in check. Whether you're vegetarian, non-vegetarian, or somewhere in between, these versatile, easy-to-use ingredients will help you meet your protein goals—without needing fancy recipes or supplements.

1. Paneer (Cottage Cheese)

• Protein: ~18g per 100g

• Why Use It: Rich in casein protein and calcium; a vegetarian staple that keeps you full for longer

• How to Use: Add to curries, grill as tikkas, crumble into wraps or make paneer bhurji

2. Eggs

• Protein: ~6g per large egg

• Why Use It: A complete source of protein with all essential amino acids; great for muscle repair and energy

• How to Use: Boiled, scrambled, in omelets, egg curry, or added to fried rice

3. Chicken Breast

• Protein: ~31g per 100g

• Why Use It: Lean and low-fat; packed with bioavailable protein and perfect for weight management

• How to Use: Grilled, roasted, stir-fried, in soups or Indian-style curries

4. Soya Chunks (Nutri Nuggets)

• Protein: ~52g per 100g (dry)

• Why Use It: One of the highest vegetarian protein sources; also rich in iron and fiber

• How to Use: Boil and use in curries, biryanis, stuffed parathas, or dry stir-fries

5. Moong Dal (Green or Yellow Moong)

• Protein: ~24g per 100g (raw)

• Why Use It: Easy to digest, high in protein, folate, and antioxidants

• How to Use: Cook as dal, use in dosa or cheela batter, add sprouted in salads

6. Greek Yogurt / Hung Curd

• Protein: ~10g per 100g

• Why Use It: High in protein and probiotics; supports gut health and fat loss

• How to Use: Eat as a snack, blend in smoothies, use in dips or as a marinade for kebabs

7. Peanuts / Peanut Butter

• Protein: ~25–26g per 100g

• Why Use It: Budget-friendly, rich in protein and healthy fats; helps control appetite

• How to Use: Add to chutneys, stir-fries, sprinkle over poha or enjoy as a spread

8. Chickpeas (Kabuli or Kala Chana)

• Protein: ~19g per 100g (raw)

• Why Use It: Packed with protein, fiber, and minerals; great for vegetarians

• How to Use: Use in curries, chana masala, hummus, or roast for a crunchy snack

9. Lo! Foods Low Carb High Protein Atta

• Protein: ~8.2g per serving

• Why Use It: Specially formulated low-carb flour made with superfoods, soya, and groundnuts; supports weight loss and muscle gain

• How to Use: Prepare high-protein rotis, parathas, or use in baking for a nutritious twist

• Available at: Lo! Foods Website

10. Lo! Foods High Protein Breads

• Protein: Varies by type (~2x more than regular bread)

• Why Use It: Made with in-house high protein flour, seeds, and no maida; supports healthy breakfasts and snacking

• How to Use: Use in sandwiches, toast, or pair with eggs, paneer, or nut butters for a protein-packed meal

• Available at: Lo! Foods Website

Summary

Boosting protein in your daily meals doesn’t require a complete kitchen overhaul. Simple additions like paneer, eggs, soya chunks, and protein-enriched atta or bread can make a big difference in your nutrition. These ingredients are not only rich in protein but also bring added benefits like fiber, healthy fats, and essential vitamins—helping you stay fuller, stronger, and more energized throughout the day.