5 high Protein Snacks. How much protein do we need everyday? What are the health problems?
Let’s see Nowadays we are aware of how we are suffering from day to day health problems caused by protein deficiencies some of the serious problems caused by protein deficiency are Muscle loss and weakness, decreased bone density and bone development, poor performance in school, impaired cognitive development, anemia and weight gain. Scientific studies show that on an average a health needs about 60 grams of protein every day but more than 80% of Indians do not get the daily dose of protein.
This is because our regular Indian meal are typically reach in carbohydrate. The usual source of protein in a regular diet is one cup of lentils one glass of milk, one cup of yoghurt, but it contains only 7 to 8 grams of protein. To get to the daily requirement of 60 grams of protein everyday, it would be necessary to eat 8 bowls of lentil, and to drink 7 to 8 glasses of milk. So today let’s see some of the recipes which can satisfy your daily protein needs.
1. Chickpeas Salad
First let’s see to the chickpeas salad. The ingredients you need for such a snack which is protein powered is:
- Boiled chickpeas 60gms.
- One cucumber.
- One tomato.
- Coriander as per your need.
- Lemon juice 1 tablespoon.
- Olive oil half tablespoon.
- Cumin powder as per test.
- A Pinch of black salt.
To make this salad mix boiled chickpeas with chop tomatoes, cucumber, and coriander. Drizzle it with olive oil, lemon juice, cumin powder and black salt. Chickpeas provide plant based protein and such a salad is very nutritious and protein dense. It can give you 18 grams of protein.
2. Lentils and spinach patties
The next protein packed snack for you is lentil and spinach patties. lentils are rich in protein while spinach add iron. The ingredient you need are cooked.
- Red lentils 60 gm.
- Spinach handful.
- cumin powder 1 teaspoon.
- Coriander powder 1 teaspoon.
- Turmeric 1 teaspoon.
- A Pinch of salt.
- Fresh coriander.
To make this snack blend cooked lentils, with finally Chopped spinach and spices. Shape it into patties and pan fry with a little olive oil till it turns little Golden. It can give you 15 grams of protein.
3. Mung Bean Salad
The third protein packed snack is a sprouted mung bean salad. The ingredients you need are:
- Sprouted mung been 60 gm.
- One cucumber.
- One tomato.
- Coriander as per your need.
- Lemon juice 1 tablespoon.
- Olive oil one tablespoon.
- Pinch of black salt.
- Cumin powder 1 teaspoon.
Now to make this salad toss sprouted moong beans with cucumber, tomato, and coriander. Add lemon juice, olive oil, black salt and cumin powder. Remember this salad is high in fiber and rich in antioxidant, which are very good for your body. It can give you 20 grams of protein.
4. Roasted chickpeas
The next protein packed snack is roasted chickpeas. For this snack you will need
- Boiled chickpeas.
- Olive oil, .
- Paprika.
- Cumin powder.
- Black salt.
To make this, toss boiled chickpeas with olive oil, Paprika, cumin powder and black salt. Roast until it gets crispy. It can give you 15 grams of protein.
5. Sprouted moong and pomegranate chat
The ingredients you require for this last recipe are:
- Sprouted mung beans 60 grams.
- Pomegranate seeds half cup.
- Cucumber one cup.
- One teaspoon Lemon Juice.
- A Pinch of black salt.
- Roasted cumin powder 1 teaspoon.
- Coriander leaves as per your need.
To make the this protein pack snack toss sprouted moong beans with pomegranate, chop cucumber, lemon juice, black salt and cumin powder garnish it with fresh coriander. It can give you 20 grams of protein.
These five snacks are not only protein rich but also full of nutrients making them perfect for your protein filled diet. Mix and match them for different days in a week and see that your daily protein requirement is really completed.
