High-protein paneer bhurji (30g protein)

Ingredients

Makes 1 serving.

• Paneer, crumbled120 g
• Onion, finely chopped1 small
• Tomato, finely chopped1 small
• Green chilli, slit1
• Ginger-garlic paste1 tsp
• Turmeric powder¼ tsp
• Garam masala½ tsp
• Mustard oil or ghee1 tsp
• Fresh coriander, chopped1 tbsp
• Salt + black pepperto taste

Instructions

1. 1

   Heat the oil/ghee in a non-stick pan on medium. Add the ginger-garlic paste and chilli; let them sizzle for 20 seconds.

2. 2

   Add onion and a pinch of salt. Sauté until translucent (~2 minutes).

3. 3

   Add tomato, turmeric, and cook till the tomato softens (~2 minutes).

4. 4

   Add crumbled paneer. Stir for 60 seconds — you want it warmed through, not rubbery.

5. 5

   Sprinkle garam masala, finish with fresh coriander, salt and pepper.

6. 6

   Serve with one whole-wheat roti (adds ~3g more protein, 80 kcal) — total breakfast lands at ~33g protein, 500 kcal.

Coach's notes

• · Don't overcook the paneer — high heat for too long turns it chewy.
• · Add a handful of spinach in step 3 for an extra plant + iron without changing macros much.
• · For vegan: swap paneer for crumbled firm tofu (drops protein to ~22g, also drops fat).