Many clinical trials have shown us how consuming the recommended intake of dietary protein helps to boost weight loss. Though protein is not that magic bullet that would single-handedly melt away all extra fat, it definitely helps a good deal. Studies show that the mechanism by which a high-protein diet helps to burn calories involves these aspects : 1). Proteins have a higher diet-induced thermogenesis (increase in metabolic rate that follows the ingestion of food) than carbohydrates and fats. 2). Protein decreases fat mass and prevents a decrease in fat-free mass (which includes your body’s water, organs, bone, and muscle content), which helps maintain resting energy expenditure. 3). Protein keeps you full and satiated for long, curbing cravings and appetite. Since a high-protein diet is an effective strategy to employ while losing weight, let’s replace your unhealthy morning and evening snacks with these healthy, weight-loss friendly, high-protein snacks instead.
1. Broccoli Tikki:
Broccoli is a low-calorie veggie with approximately 90% water, 7% carbohydrates, and 3% protein. These tikkis are made with healthy ingredients, and on a tawa, with minimal oil, with a combination of healthy ingredients such as blanched and finely chopped broccoli with boiled and mashed potato, chopped onion, green chilies, besan, ginger-garlic paste, cumin powder, red chili powder, garam masala, and salt. Serve the tawa-fried broccoli tikkis hot with mint chutney for a delicious snack.
2. Kidney Beans (Rajma) Hummus Wrap:
This wrap combines the protein and fiber-rich rajma with the creaminess of hummus (also protein from chickpeas) and the freshness of vegetables. It’s a delicious and healthy alternative to traditional wraps, providing a balanced mix of nutrients. You can spread the hummus on whole wheat tortilla. Add mashed rajma (red kidney beans) and a layer of fresh vegetables such as lettuce, tomatoes, and bell peppers. You can also add avocado too and season with salt, pepper, and spices, and add a squeeze of lemon juice.
3. Grilled Paneer:
Anything you make with paneer is delicious and the fact that it’s one of the best sources of vegetarian protein is a great bonus. To make weight loss-friendly grilled paneer, marinate paneer cubes or slices in a mixture of olive oil, lemon juice, turmeric powder, cumin powder, coriander powder, red chili powder, and salt. Let it sit for 15-20 minutes. Grill the marinated paneer for 2-3 minutes on each side or until the grill marks appear. It’s a flavorful and low-calorie option for weight loss.
4. Fruit with Nut Butter:
Apple, banana, strawberries, pears, pineapple, orange – any of these fruits along with nut butters like almond, peanut butter make for a creamy, high-protein snack with the benefit of added nutrients, and they require minimal effort to put together as well.
5. Protein-Rich Popcorn:
You can take very basic air-fried popcorn and make them protein rich by tossing them in either peanut butter or almond butter. The nut butter adds protein and healthy fats to the snack, providing a nutritious and satisfying option.
6. Roasted Broad Beans (Fava Beans or Bakla Beans):
Roasted broad beans make a nutritious and crunchy snack. You can also add them to salads and soups as well for that crunch factor. To make roasted broad beans on the stove, stir-fry broad beans in just a bit of oil until they become crispy and golden brown. Sprinkle with salt and seasonings such as garlic powder or chili powder. Remove from heat and let them cool before serving.
7. Tofu Chaat:
Another good source of plant-based protein, tofu can be made into so many dishes just like paneer. To make tofu chaat, dice tofu into small cubes and toss it with chaat masala, diced onions, tomatoes, chopped cilantro, and a squeeze of lemon juice. And yes, you can eat tofu raw, but if you still have doubts, slightly grilling them up would before adding to the chaat is okay too.
8. Greek Yogurt with Toppings of your Choice:
There are two reasons why we keep mentioning Greek yogurt in most of our protein posts – Greek yogurt is a complete protein, meaning it provides all nine essential amino acids that the body needs for various functions, including muscle building and repair. Also, Greek yogurt is widely available in grocery stores and inexpensive too (a medium-sized tub costs less than 50 rupees), making it easy to incorporate into your diet. Also, you can have unflavoured Greek yogurt with toppings of your choice – walnuts, almonds, pistachios, flaxseeds, hemp seeds, chia seeds, fruits, berries, peanut butter, and so many other combinations that work so well with Greek yogurt. You can also add a sprinkle of coconut flakes to get natural sweetness.
9. Paneer Paratha Roll:
Love street food? Get the same taste even while you are dieting without compromising on nutrition or diet. To make paneer kathi roll, saute paneer with onions, bell peppers, and spices such as turmeric, cumin, and coriander. Warm up a whole wheat tortilla or your regular homemade paratha, spread some mint chutney, and add the paneer mixture. Roll it up and you won’t feel hungry for long hours or at least till your next main meal.
10. Green Peas and Spinach Cutlets:
Blend blanched spinach and green peas together. Mix the mixture with rolled oats (substitute for breadcrumbs), chopped onions, ginger, garlic, and spices like garam masala and chaat masala. Shape the mixture into cutlets and shallow fry on a tawa with minimal oil until crispy. Also read: “10 Green Vegetables That Are Good For Weight Loss.”
Apart from these, a handful of unsalted almonds are quick energy boosts along with being a good source of protein and can keep you satiated for hours. Also, the snacks on our Rati Beauty diet are designed to be nutritious, satisfying, and created and portioned, keeping calories in mind to help you achieve your weight loss goals. By incorporating the snacks in our diet plans, you can enjoy guilt-free indulgence while nourishing your body and supporting weight loss efforts. Subscribe to the Rati Beauty app for your weight loss diet plans.