Affordable Protein Sources Hidden in Your Kitchen
Protein is essential for energy, strength, muscle repair and overall health. But people often assume protein-rich meals are expensive. The truth is that India has several low-cost ingredients that are naturally high in protein and perfect for daily meals. With a little creativity, you can prepare healthy, filling dishes without overspending.
Moong Dal Chilla: Light, Protein-Packed and Easy
Moong dal chilla is one of the healthiest and cheapest protein meals you can make. Soak moong dal for a few hours, blend it with ginger, green chilli and salt — and your batter is ready. Cook like a pancake and you get a soft, tasty chilla that’s filling and incredibly nutritious. Add onions, carrots or capsicum to increase the fibre and flavour. This recipe proves that eating healthy doesn’t have to be costly.
Soya Masala: The Cheapest Source of High Protein
Soya chunks are one of the most affordable protein sources. A small packet lasts long and expands when soaked, making it perfect for budget-friendly cooking. Cooked in a simple gravy of onions, tomatoes, and masalas, soya masala becomes a proper wholesome meal. Pair it with rice or roti and you get a balanced, protein-packed lunch or dinner without spending much.
Egg Fried Rice: Quick Meal With a Protein Kick
Eggs are a classic budget-friendly protein source. With leftover rice, two eggs, salt, pepper, and some chopped vegetables, you can create a homemade fried rice that feels like a restaurant dish. It’s quick, easy, and perfect for busy students. The protein from eggs keeps you full longer, making it great for long college days.
Peanut Salad: Crunchy, Refreshing and High in Protein
Peanuts are an underrated protein hero. Mix roasted peanuts with tomatoes, onions, coriander, lemon, and chaat masala for a refreshing high-protein salad. It works as a snack, lunch add-on, or even a pre-work meal. It’s cheap, nutritious, and super filling.
Healthy Eating Without Spending Much
You don’t need expensive ingredients like protein powders or supplements to meet your daily needs. Simple Indian staples — dal, soya, peanuts, eggs — provide all the protein your body needs. With these recipes, healthy eating becomes easy, affordable, and absolutely delicious.