High Protein Lunch / Dinner Fit meal

Fit meals are not the ones who are fit in terms of nutrition and health, but on top of that they are fit to your busy schedule, as they can be prepared in a very short period of time and hassle free, with some very readily available ingredients.
Today’s fit meal is high in protein, fiber, and essential vitamins, minerals, and plenty of antioxidants, making it a balanced meal, exactly what you were looking for!

Health Benefits

  1. Aids in weight loss.
  2. Bolsters the immune system.
  3. Eases digestion and relieves constipation.
  4. Supports a healthy heart.
  5. Lowers cholesterol levels.
  6. Enhances the skin.
  7. Benefits the hair growth.
  8. Strengthens teeth and bones.


Soaked Quinoa1/4 cup
Low fat paneer/ Tofu1 cup
Green capsicumSpme
Yellow capsicumSome
Beans1/4 cup
Roasted Peanuts1 tbsp.
Virgin Olive oil1-1.5 tsp.

For Sauce.

Soy sauce2 tsp.
SaltTo taste.
Black pepperTo taste.
Red PepperTo taste.
Chili Vinegar1 tsp.
Rice flour1 tsp.
Jaggery powder3/4 tsp.
WaterAs required.


  • First of all, cook the soaked quinoa.
  • Quinoa takes approximately 7-12 minutes to get cooked.
  • Meanwhile it is cooking, take a pan.
  • In it, add some oil, and roast small cubes of low-fat paneer.
  • Now take a bowl, and add all the ingredients for preparing the sauce.
  • Mix them well, and your dressing is ready.
  • Now chop the veggies such as carrot, onion, green and yellow capsicum into small dices.
  • Now once the low-fat paneer turns golden, add the prepared dressing/ sauce into the pan.
  • To it, add the chopped raw veggies.
  • Mix everything well.
  • Until now, your quinoa might get cooked too.
  • To it, add beans, and some oil, and give it a nice mix.
  • Transfer both the contents onto a plate.
  • Serve warm and enjoy cooked bean quinoa with sautéed veggies in the sauce.

Nutritional Information

  • Quinoa is a great source of protein and fiber along with being rich in essential nutrients including folate, magnesium, zinc, and iron.
  • Tofu is enriched with the goodness of high-quality protein; it contains all the essential amino acids your body needs. It is also rich in wide variety of micronutrients.
  • Veggies including capsicum, carrot, onion, and beans
  • Peanuts are jam-packed with the goodness of protein, fat, and fiber, along with being rich in magnesium, folate, vitamin E, and copper.
  • Jaggery is enriched with the goodness of plant-based iron, potassium, calcium, magnesium, copper, and zinc.
  • Rice flour is a great source of protein, calcium, and high level of B vitamins.

Nutritional Calculations

215 Kcal40 gm13.45 gm12.1 gm

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