Healthy High Protein Lunch Meal | Vegetarian Paneer & Soya Chunk Fried Rice Recipe for Weight Loss.

Fried Rice is one of the most convenient and easy recipes existing on the planet. If you are confused what to make for the lunch or dinner, then Fried rice is the best option you can go for without a doubt.
And on top of it, when it is high in protein and fiber, and many essential nutrients, along with amazing taste, who can resist it?
I can’t, and you shouldn’t too!


  • Aids in weight loss and management.
  • Keeps you full for longer.
  • Helps in strengthening of muscles.
  • Promotes heart health.
  • Regulated blood sugar levels.
  • Improves digestive health.
  • Reduces hormonal imbalance in women.
  • Improves metabolic rate.


Rice1/2 cup
Water3/4 cup
Low fat paneer/ Tofu80 gm
Soy chunks1/2 cup
Garlic3-4 cloves
Dark soy sauce2 tsp.
Vinegar1 tsp.
Pink saltTo taste.
Beans1/4 cup
Fresh cornsSome
Red chili powderTo taste.
Black chili powderTo taste.
Desi Khand1/2 tsp.
Mixed HerbsAs per taste.
Olive oil1.5 tsp.


  • You can add any other veggies too as per your choice and availability.
  • Soak the rice in water for 30 minutes.


  • In a pan add water, some salt, soaked rice, and some olive oil.
  • Mix it well, and let it cook.
  • Once the rice is cooked, keep them aside.
  • Now soak the soy chunks in water.
  • In a pan, add oil, chopped onions, and sauté them.
  • Add chopped garlic to it and mix.
  • Once the onion turns pinkish in color, add beans, and chopped pumpkin.
  • Cover it with a lid and let it cook.
  • After that, add chopped carrots, fresh corns, and mix.
  • To it, add soy sauce, vinegar, tofu, and soy chunks.
  • Mix everything well.
  • Add spices and seasonings of your choice.
  • And at last, add rice to the pan, and mix it very nicely.
  • Top it off with any herbs you like.
  • Serve it with a side of salad, or raw veggies.
  • And enjoy the very tempting and healthy “High Protein Fried Rice”.


The best part about this recipe of fried rice is, that it has abundance of protein in it, and that too derived from vegetarian sources.
So, all the vegetarian people out there, who are constantly worried for their protein consumption can have this recipe as their life saver.
Talking about the nutritional value it provides:

  • Rice is high in protein and contains vitamins like thiamine and niacin, as well as minerals like zinc and phosphorus.
  • Tofu is abundant in protein and provides all of your body’s required amino acids. It also contains lipids, carbohydrates, and numerous vitamins and minerals.
  • Soya Chunks is enriched with the goodness of lipids, proteins, and omega-3 fatty acids. They’re also high in calcium and iron, while containing no added sugar or sodium.
  • Veggies are jam-packed with the goodness of plenty of fiber, essential micronutrients and ample of antioxidants.


380 Kcal58 gm22.5 gm11.5 gm

Serves= 2

Calories= 190 Kcal/Serve.

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