If you’re on a journey to build muscle, lose fat, or simply stay energized throughout the day, a protein-rich diet is your best friend. Protein supports muscle repair and growth, keeps you full longer, and boosts your metabolism. Combine this with balanced carbs and healthy fats, and you have a powerful dietary formula for success in both fitness and overall health.

Whether you’re hitting the gym regularly or just want to stay active and lean, what you eat plays a bigger role than how often you train. In fact, many fitness experts agree that nutrition is 70% of the transformation game.

Today, we’re diving into a dish that’s not only traditional and comforting but also a high-protein powerhouse: Protein Poha.

Why Choose Protein Poha?

Poha is a light, easily digestible dish made from flattened rice. While it’s already a staple in many Indian homes, we’re giving it a protein-packed twist by adding soya chunks, green moong sprouts, and peanuts—ingredients that boost both muscle-friendly protein and essential micronutrients.

This dish is:

• ✅ High in protein
• ✅ Rich in fiber
• ✅ Budget-friendly
• ✅ Super filling
• ✅ Easy to prepare
• ✅ Great for pre- or post-workout

Whether your goal is muscle gain, fat loss, or just eating clean, this version of poha fits right in.

🥣 How to Cook Protein Poha – Step-by-Step Recipe

Ingredients:

Cooking Method:

1. Prep the Poha: Rinse 100g of poha in water, drain well, and let it rest.
2. Fry the Peanuts: In 6g mustard oil, fry 25g peanuts until golden. Set aside.
3. Prepare the Soya Chunks:
   • Boil 40g soya chunks until soft.
   • Squeeze out the water and cool.
   • Marinate with salt, coriander powder, turmeric.
   • Fry in 8g mustard oil and set aside.
4. Make the Sprout Paste: Blend 90g green moong sprouts into a coarse paste.
5. Sauté the Base:
   • Heat 6g mustard oil in a kadhai.
   • Add chopped onion and cook until lightly browned.
   • Add sprout paste and sauté.
6. Mix It All:
   • Add fried peanuts, soya chunks, and masalas.
   • Finally, add the prepped poha.
   • Stir everything well and cook for a couple of minutes.
7. Finish and Serve:
   • Turn off the heat, cover and let it sit for 2–3 minutes.
   • Add lemon juice and chopped coriander before serving.

Servings:

This recipe makes 2 servings.

🌱 Nutritional Breakdown (Per Full Recipe)

Macros per Serving (Approx):

• Calories: ~479 kcal
• Protein: ~21 g
• Carbs: ~57.5 g
• Fat: ~18.5 g

🏋️‍ Who Is This Dish For?

Perfect For:

• Gym-goers aiming for muscle gain
• Fitness lovers who want clean fuel
• Busy professionals needing a quick high-protein meal
• Anyone looking to eat healthier Indian food

Not Ideal For:

• Keto diet followers (carb-heavy)
• Extremely low-fat meal plans (contains healthy fats)

✨ Pro Tips to Make It Even Better

• Add grated carrots or spinach for extra fiber and vitamins.
• Top with chaat masala or amchur for a tangy punch.
• Serve with a bowl of curd or buttermilk for probiotics.
• Use curry leaves and mustard seeds in the tempering for added flavor.

🔗 Related Reads (Internal Links)

• Simple Lifestyle Changes for a Longer Life
• Superfoods You Should Include in Your Daily Diet
• 10 Simple Ways to Boost Your Immunity Naturally

🎉 Final Thoughts

This Protein Poha isn’t just food—it’s fuel. It’s a perfect combo of tradition and fitness, bringing together taste and gains in one bowl. Whether you’re prepping for a workout, recovering from one, or just want a healthy meal, this recipe should absolutely be in your rotation.

Stay strong, eat smart, and enjoy every bite!