The FitCodeLab kitchen
Healthy recipes that hit your protein.
High-protein and 100% vegetarian, built from an Indian kitchen. Every recipe carries its real macros, so it drops straight into your day without guesswork.
Savoury
71 recipesBreakfast Options
Paneer Bhurji Wrap
Scrambled spiced paneer rolled in a whole wheat roti. 28 g of protein you can eat with one hand on the way out the door.
High-Protein Oats Bowl
Oats cooked in milk with a scoop of whey stirred in at the end. The highest protein-per-minute breakfast in the Indian kitchen.
Besan Chilla with Hung Curd
Savory gram-flour pancakes with a thick curd side. Fully vegetarian, no eggs, no whey, still 24 g of protein.
Paneer Besan Toast
Bread dipped in spiced gram-flour batter, pan-toasted, and topped with crumbled paneer. The eggless answer to a protein toast, at 24 g.
Whey Banana Peanut Smoothie
A blender, four ingredients, ninety seconds. 35 g of protein you can drink while walking out the door.
Paneer-Stuffed Moong Dal Cheela
Golden moong dal crepes stuffed with spiced crumbled paneer. A double-protein classic at 28 g per plate.
Peanut Butter Banana Protein Toast
Toast, peanut butter whipped with whey, banana coins, and cinnamon. A 5-minute breakfast that reads like dessert and logs 22 g of protein.
Moong Dal Idli
Soft steamed idlis from a pure moong dal batter. No rice, gluten free, almost no fat, and 18 g of protein a plate.
Quinoa Vegetable Upma
Upma made on quinoa with peanuts and plenty of vegetables. Gluten free, familiar taste, and 16 g of protein.
Tofu Bhurji
The vegan answer to anda bhurji: crumbled tofu scrambled with onion, tomato, and pav bhaji masala. 18 g of protein before your day starts.
Eggless Besan Veg Omelette
A savoury gram flour omelette loaded with veggies, no egg needed. 17 g of protein and ready before your tea goes cold.
Light Paneer Paratha
A whole wheat paratha stuffed with spiced low-fat paneer and cooked on minimal oil. 22 g of protein to open the day.
Protein Sprouts Poha
Classic flattened rice poha bulked up with moong sprouts and peanuts. 15 g of protein in a light, everyday breakfast.
Moong Dal Uttapam
A thick savoury pancake from soaked moong dal batter, no fermentation wait. 18 g of protein per serving.
Masala Oats with Paneer
Savoury masala oats cooked like an upma and finished with paneer cubes. 24 g of protein in a 15 minute bowl.
Sattu Stuffed Paratha
Roasted gram flour stuffed into a whole wheat paratha. One of the cheapest ways to put 20 g of protein on your breakfast plate.
Overnight Protein Oats
A no-cook, make-ahead breakfast you build in two minutes the night before. High protein, keeps you full, and ready the second your morning gets busy.
Ragi Protein Porridge
Warm finger millet porridge cooked with milk and finished with protein and nuts. Iron-rich, filling, and gentle on an early or post-shift stomach.
Lunch Ideas
Paneer Rice Bowl with Raita
The dabba classic done right: rice, spiced paneer, and cucumber raita in one box. Balanced, filling, and office-proof.
Rajma Bowl (Portion-Smart)
Comfort food that fits a fat-loss week: a proper katori of rajma over measured rice, with the masala doing the heavy lifting instead of oil.
Soya Chunk Pulao
One-pot pulao where soya chunks carry 30 g of protein for pocket change. The squeeze-and-marinate trick makes them taste like they belong.
Grilled Paneer Sandwich
Crisp toasted sandwich stuffed with spiced paneer and vegetables. A proper office lunch that hits 26 g of protein.
Palak Paneer, Lighter
The classic, rebuilt for a fat-loss phase: blanched spinach, low-fat paneer, and one spoon of cream instead of five. 28 g of protein.
Chole Quinoa Bowl
Homestyle chole over fluffy quinoa with onion, lemon, and coriander. The office-lunch bowl that holds you till evening at 24 g of protein.
Paneer Frankie Roll
Street-style frankie: spiced paneer, onion, and mint chutney rolled tight in a roti. Tastes like the stall version, logs 26 g of protein.
Protein Curd Rice
South-style curd rice made on thick hung curd with a proper tadka and roasted peanuts. Cooling comfort at 21 g of protein.
Grilled Paneer Salad Bowl
Charred paneer over a crunchy salad with a hung curd dressing. Low carb, 32 g of protein, and genuinely filling.
Millet Lemon Rice
Lemon rice made on foxtail millet with peanuts and chana dal. Gluten free, light on the stomach, 15 g of protein.
Rajma Protein Burger
A proper burger from the Sunday rajma pot: crisp rajma-paneer patty, whole wheat bun, and a hung-curd slaw standing in for mayo.
Chana Masala Protein Bowl
Spiced white chickpeas over rice, a proper filling desk lunch. 22 g of protein that keeps you full through the afternoon.
Light Paneer Veg Biryani
A lighter one-pot biryani with paneer and vegetables, big on flavour, easy on oil. 26 g of protein per serving.
Soya Rajma Rice Bowl
Rajma and soya chunks in one gravy over rice, a serious protein double up. 28 g of protein in a hearty lunch bowl.
Tofu Veggie Wrap
Pan-tossed tofu and crunchy veg rolled in a whole wheat roti. 22 g of protein you can eat one-handed at your desk.
Hummus Paneer Power Bowl
Grilled paneer, chickpea hummus and salad in one bowl. 24 g of protein with a fresh Mediterranean lean.
Paneer Tikka Quinoa Bowl
A high-protein veg bowl: chargrilled paneer tikka over fluffy quinoa with charred capsicum and onion. Around 32 g protein and ready in 20 minutes.
Dinner Ideas
Skillet Paneer Tikka with Salad
Restaurant-style tikka off a regular pan, no tandoor and no cream. Big flavour, light dinner, done in 20 minutes with the marinade made ahead.
Dal Palak with Roti
The weeknight default: dal boosted with a bag of spinach, tempered properly, with two rotis. Cheap, gentle, endlessly repeatable.
Tofu and Vegetable Stir-Fry
High heat, ten minutes, one pan. Firm tofu with whatever vegetables are in the fridge, in a soy-garlic sauce that needs no recipe after twice.
Soya Keema Bowl
Soya granules cooked keema-style with onion, tomato, and peas. 32 g of plant protein that eats like a rich, hearty dinner.
Chilli Paneer (Dry, Pan-Made)
Restaurant-style chilli paneer without the deep fryer: charred paneer, peppers, and a glossy soy-chilli toss at 26 g of protein.
Paneer Moong Dal Khichdi
One-pot comfort: moong dal khichdi with a ghee tadka and paneer cubes folded in at the end. 30 g of protein in a bowl of comfort food.
Soya Chaap Masala
Tandoori-spiced soya chaap simmered in a light onion-tomato gravy. The Delhi street favourite at home, with 30 g of plant protein.
Steamed Paneer Momos
Soft steamed momos stuffed with spiced paneer and cabbage, with a fiery chutney. A cheat-night craving made to fit, 23 g of protein a plate.
Kadhai Paneer, Lighter
Smoky kadhai paneer with charred capsicum and fresh-ground kadhai masala, minus the restaurant oil slick. 28 g of protein with rotis.
Cauliflower Rice Paneer Bowl
Spiced cauliflower rice under charred paneer and vegetables. A proper low-carb dinner at 28 g of protein and only 12 g of carbs.
Lauki Chana Dal
The homestyle classic: bottle gourd simmered with chana dal and a cumin tadka. Low fat, honest food, 19 g of protein with roti.
Matar Paneer (Light)
The restaurant classic rebuilt at home: onion-tomato gravy blended smooth with cashew restraint, peas, and fresh paneer. 24 g protein, no cream.
Paneer Tikka Pizza
Friday-night pizza that fits a fat-loss week: thin whole wheat base, tikka-marinated paneer, capsicum and onion, and just enough mozzarella to stretch.
Soya Keema Pasta
Red-sauce pasta with a desi engine: soya granule keema simmered into the tomato sauce, whole wheat penne, 32 g of protein a bowl.
Paneer Bhindi Masala
Okra and paneer tossed in a dry onion tomato masala. 22 g of protein in a light, roti-friendly dinner.
Soya Veg Curry with Roti
Soya chunks and vegetables in a light spiced curry, served with roti. 26 g of protein for a satisfying dinner.
Mushroom Paneer Masala
Button mushrooms and paneer in a light tomato masala. 24 g of protein in a restaurant-style dinner without the cream.
Veg Paneer Stew
A light coconut-free vegetable stew with paneer, gentle on the stomach. 22 g of protein for an easy dinner.
Baked Tofu Veg Traybake
Tofu and vegetables roasted together on one tray, almost no effort. 24 g of protein in a hands-off dinner.
Light Methi Paneer
Paneer cooked with fresh fenugreek in a light masala. 22 g of protein in a quick, iron-rich dinner.
Tofu Tikka Masala Bowl
All the comfort of a creamy tikka masala, fully dairy-free. Firm tofu in a rich tomato gravy over rice, 24 g of protein.
Snacks
Masala Roasted Chana
The desk-drawer snack: crunchy, spiced, 15 g of protein a serving, and it survives a week in a jar. Make a big batch on Sunday.
Hung Curd Dip with Veggie Sticks
A thick garlicky curd dip with cucumber and carrot sticks. Eats like junk food, logs like a protein snack.
Moong Sprouts Chaat
Crunchy sprouted moong tossed chaat-style with onion, tomato, and lemon. Fresh, filling, and 14 g of plant protein.
Peri Peri Makhana Peanut Mix
Foxnuts and peanuts roasted in ghee with peri peri masala. The crunchy 4pm answer that carries 12 g of protein a bowl.
Steamed Khaman Dhokla
Fluffy steamed besan dhokla with a mustard-curry leaf tempering. Gluten free, low fat, and 14 g of protein a plate.
Palak Paneer Tikki
Pan-seared spinach and paneer patties bound with besan. Low carb, 20 g of protein, and they hold together without bread.
Sprouts & Corn Chaat
Steamed moong sprouts and sweet corn tossed chaat-style with onion, tomato, lemon, and chaat masala. Fibre-heavy, fat-free, genuinely filling.
Roasted Soya Nut Mix
A crunchy roasted soya and nut trail mix for the 4 pm slump. 16 g of protein per handful-sized serving.
Paneer Tikka Skewers
Curd-marinated paneer and peppers grilled on skewers. 24 g of protein in a smoky, satisfying evening snack.
Moong Dal Dhokla
Soft steamed moong dal dhokla, light and protein-packed. 12 g of protein per serving with barely any fat.
Corn Paneer Cups
Sweet corn and paneer in a light creamy toss served in cups. 14 g of protein in a quick evening bite.
Peanut Sprout Chaat
Boiled peanuts and moong sprouts tossed street-food style. A cheap, crunchy 13 g protein snack that beats a packet of anything.
Sattu Protein Drink
The old-school Indian energy drink: roasted gram flour whisked into cold water with lemon and spices. Cheap, no-cook, refreshing, and a genuine plant-protein hit in two minutes.
Baked Tofu Popcorn Bites
Crispy, spiced tofu cubes baked instead of fried. All the crunch of a fried snack with a serious protein hit, and no deep frying.
Chana Sundal
The South Indian festival classic: boiled chickpeas tempered with mustard seeds, curry leaves and coconut. Genuinely high in protein and fibre, and it takes minutes.
Desserts
34 recipesDessert Options
Chocolate Protein Mug Cake
Ninety seconds in the microwave, 20 g of protein, and it kills the 10pm chocolate craving without opening the biscuit cupboard.
Greek Yogurt Fruit Bowl
Thick cold yogurt, honey, fruit, and crunch. Feels like dessert, counts like a protein snack, and takes two minutes.
Protein Kheer (No Sugar Added)
Kheer rebuilt for a fat-loss week: milk thickened with oats, sweetened by dates, finished with vanilla whey. Tastes like festival food, works like a shake.
Greek Yogurt Fruit Parfait
Thick Greek yogurt layered with fruit and crunchy roasted oats. Looks like a cafe dessert, logs 20 g of protein.
Chocolate Peanut Protein Balls
No-bake energy balls from oats, peanut butter, whey, and dates. Two balls kill the chocolate craving with 14 g of protein.
Mango Protein Mousse
Thick Greek yogurt whipped with ripe mango and vanilla whey. Tastes like aamras cheesecake, logs 24 g of protein.
Protein Shrikhand
The Maharashtrian classic rebuilt: hung curd whipped with vanilla whey, saffron, and cardamom. Same silk, 24 g of protein.
Chocolate Banana Protein Ice Cream
Frozen bananas blended with chocolate whey and cocoa into soft-serve. No churner, no cream, 22 g of protein a bowl.
Date & Nut Protein Barfi
No-cook barfi from dates, roasted nuts, milk powder, and whey, pressed and sliced. Festival-worthy at 11 g of protein a piece.
Coffee Protein Pudding
Whipped coffee pudding on Greek yogurt and whey that eats like a cold coffee dessert. 26 g of protein, 5 minutes, no cooking.
Kesar Badam Protein Kulfi
Saffron-almond kulfi made from reduced milk, whey, and dates, frozen in moulds. Summer nostalgia at 14 g of protein a stick.
Apple Cinnamon Mug Crumble
Warm cinnamon apples under a toasty oat-peanut crumble, microwaved in a mug. A 3-minute winter dessert with 15 g of protein.
Protein Fruit Custard
The family fruit custard, thickened with vanilla whey instead of custard powder and sugar. Cold, creamy, 20 g of protein a bowl.
Ragi Protein Brownies
Fudgy brownies from ragi flour, cocoa, dates, and whey. Gluten free, no refined sugar, 12 g of protein a square.
Protein Besan Ladoo
Slow-roasted besan ladoos sweetened with dates, boosted with whey. Gluten free, portion-built, 9 g of protein each.
Chia Mango Pudding
Overnight chia pudding layered with mango puree. Gluten free, low fat, omega-3s, and 13 g of protein a jar.
Baked Mishti Doi, Lighter
Bengali baked sweet curd made on hung curd and dates instead of condensed milk. Caramel notes, 14 g of protein, no refined sugar.
Almond Coconut Ladoo
No-cook ladoos of almonds, coconut, and dates with a whey boost. Gluten free, lower carb than any mithai, 8 g of protein each.
Avocado Chocolate Mousse
Silky dark chocolate mousse where avocado replaces cream, and whey does the heavy lifting. Low carb, 18 g of protein.
Lauki Halwa, Lighter
Grated lauki slow-cooked in milk with dates and cardamom, finished with whey. The winter halwa at half the calories, 13 g of protein.
Frozen Yogurt Berry Bark
Greek yogurt spread thin, topped with berries and nuts, frozen, and snapped into shards. Low carb, 15 g of protein a serving.
Protein Sandesh
The Bengali classic, kept honest: fresh homemade chhena kneaded with jaggery and cardamom. Naturally high protein, gluten free, steamed nothing.
Oat & Date Cookies
Chewy baked cookies sweetened only with dates: oats, peanut butter, and banana. No refined sugar, no maida, and they survive a lunchbox.
Peanut Butter Protein Cups
Dark chocolate shells with a whey and peanut butter centre, set in the freezer. Two-ingredient energy of a mithai counter, macros of a protein bar.
Dark Chocolate Protein Truffles
No-bake cocoa and date truffles boosted with protein powder. 10 g of protein in a two-truffle serving.
Paneer Jaggery Fudge
A quick paneer and jaggery fudge, like a healthier milk barfi. 12 g of protein per piece.
Mango Yogurt Popsicles
Creamy mango and Greek yogurt popsicles with no added sugar. 8 g of protein per popsicle for a summer treat.
Carrot Protein Halwa
Classic gajar halwa lightened with milk and protein powder. 12 g of protein per serving, festive but sensible.
Cocoa Oat Protein Bars
No-bake cocoa oat bars for meal-prep snacking. 12 g of protein per bar to beat a sweet craving.
Strawberry Protein Yogurt Cups
Layered strawberry and Greek yogurt cups, ready in minutes. 15 g of protein for a light dessert or snack.
Peanut Butter Banana Bites
Frozen banana coins topped with peanut butter and dark chocolate. 10 g of protein in a poppable treat.
Makhana Protein Kheer
Foxnut kheer simmered in milk and finished with protein. 14 g of protein per bowl, light on sugar.
Protein Milk Peda
Quick milk pedas made with milk powder and a scoop of protein. 12 g of protein per two-peda serving.
Protein Banana Bread
Moist banana bread with oats and protein powder, no refined sugar. 10 g of protein per slice.
Want a full plan, not just recipes?
These are pieces. Coaching is the whole puzzle: your calories, your protein target, and a week that fits your actual schedule, reviewed by a real coach.