High Protein Flour Recipes for Gym Diet and Muscle Gain Meals

You've been hitting the gym consistently for 3 months, your chest is getting more defined, and your arms have seen some gains. That’s exciting and motivating at the same time. 

But here's the thing, 47% of gym goers don't see muscle growth because they're eating like they're on vacation instead of a mission. The major problem with them is that they think protein supplements are the only way. Wrong.

Yes, a protein shake is a magic drink, but it only works if it gives you what you need nutritionally. That is why there is a current trend towards high protein flour recipes for muscle gain. Besan and sattu are not merely flours, they're secret ingredients that can be found in your mom's kitchen cabinet. However, older Indians knew this a long time ago. 

Well, this blog post is going to blow your mind because you'll realize the best high protein breakfast Indian doesn't require a protein shaker or fancy powders. It requires 5 minutes and ingredients you already have.

Let's get into it.

Sattu vs Besan Which is Better For Protein?

Before we straight up start with the recipes, let us first settle the most debated gym question, i.e., which is better for protein: 

Fun Fact: 100g of besan has the same protein as a quarter chicken breast.

The final verdict here is that besan wins for pure protein content, while Sattu may remain your energy companion. Meanwhile, smart gym uses both.

Top 5 High Protein Indian Recipes For Gym

Since breakfast sets you up for the day, these healthy, high protein Indian breakfast recipes provide sustained energy and support muscle recovery.

Recipe 1: Besan Chilla Recipe for Weight Loss

The besan chilla recipe for weight loss is one of the most popular recipes among fitness enthusiasts. Why? It is easy to make and requires fewer ingredients. Nutritionally speaking, it contains: For the best results, make this recipe using freshly milled Pure Besan

• 30g protein per serving (that's like 3 eggs)
• Only 180 calories
• Zero refined carbs
• Takes 7 minutes to cook

Ingredients

• 1 cup besan (20g protein)
• 3/4 cup water to adjust consistency
• 1/2 finely chopped small onion, finely chopped
• 2 minced green chillies
• 1/4 inch minced ginger
• ½ finely chopped tomato
• 1/2 cup spinach
• 1/2 tsp turmeric powder
• 1/2 tsp cumin seeds
• Salt to taste
• 1 tsp oil for cooking

Process

1. Add besan to a bowl while slowly adding water. Keep stirring to avoid lumps, and the consistency should be like thin dosa batter.
2. Stir in onion, chillies, ginger, tomato, and spinach.
3. Add turmeric, salt, and mix cumin seeds into the batter.
4. Heat 1/2 tsp oil in a non-stick pan over medium-high heat.
5. Pour 1/4 of the batter, spread it into a thin circle, and cook for 2 minutes until the bottom is golden.
6. Flip the side and cook for 1 minute on the other side. The edges should look golden and slightly crispy.

Finally, serve it hot, and you’ll end up eating a savory, satisfying breakfast that keeps you full until 2 PM and literally tastes like comfort food. 

Recipe 2: Sattu Pancakes

Sattu is about maintaining intense workouts, whereas the besan cheela recipe for weigh loss is about burnout. This will probably be your pre-workout meal. It has 22g of protein per serving, releases carbs gradually for long-haul gym endurance, and tastes like dessert, which many youngsters love. It can be made this way: 

Ingredients

• 3/4 cup sattu flour
• 1/2 cup whole wheat flour
• 1/2 cup Greek yogurt 
• 1/4 cup milk. You can  also use almond milk for fewer calories
• 1 mashed banana
• 2 eggs
• 1/2 tsp vanilla extract
• 1 tsp honey
• Pinch of salt
• Oil for cooking

Method:

1. Take a bowl to mix sattu, whole wheat flour, Greek yogurt, milk, mashed banana, eggs, vanilla, and honey until it turns into a smooth batter.
2. Heat a non-stick pan with minimal oil.
3. Pour 1/4 cup batter per pancake.
4. Cook for 2 minutes until the edges look dry.
5. Flip and cook for 1.5 minutes.
6. Serve with 1 tbsp of peanut butter on top.

The best time to have it is 30 minutes before the gym. The slow carbs fuel your workout, and the protein starts muscle recovery immediately.

Recipe 3: Besan Dhokla

Not everyone enjoys pancakes or cheelas every day. If you want something light, fluffy, and packed with nutrition, besan dhokla is a fantastic option. It is again the easiest option that you can prepare in bulk and enjoy for days. 

This underrated high protein Indian breakfast recipe delivers approximately 18g of protein per serving, around 220 calories, is high in fiber, easy to digest, and is a great post-workout meal. 

Ingredients

• 1 cup besan
• 1 tbsp semolina (optional)
• 1 tsp lemon juice
• 1 tsp Eno fruit salt
• 3/4 cup water
• 1/2 tsp turmeric powder
• Salt to taste

For Tempering

• 1 tsp oil
• 1 tsp mustard seeds
• 6-8 curry leaves
• 2 green chillies, slit
• Fresh coriander for garnish

Method

1. Mix besan, turmeric, salt, lemon juice, and water into a smooth batter.
2. Let it rest for 10 minutes.
3. Add Eno and gently mix.
4. Pour into a greased steaming tray immediately.
5. Steam for 15-18 minutes.
6. Prepare tempering by heating oil and adding mustard seeds, curry leaves, and green chillies.
7. Pour the tempering over the steamed dhokla.
8. Garnish with coriander and serve.

You can make it on Sunday, store it in the fridge, microwave it on workout days, and boom, you’re eating 12g protein in 2 minutes.

Recipe 4: Sattu Protein Paratha

When we talk about sattu flour recipes for gym, nothing beats a classic sattu paratha. Why? It combines complex carbohydrates, protein, and fiber in a single meal. Although making it may sound difficult, believe us, making it is easy in the following way: 

Ingredients

• 1 cup whole wheat flour and water as required.
• 3/4 cup sattu flour
• 1 finely chopped onion
• 1 green chilli
• Fresh coriander
• 1 tsp lemon juice
• 1/2 tsp roasted cumin powder
• Salt to taste
• 2 tbsp water

Cooking Method

1. Take whole wheat flour and knead it into a soft dough 
2. Let it rest for 15 minutes.
3. In another bowl, mix sattu flour, onion, coriander, chilli, lemon juice, cumin powder, and salt.
4. Roll out a dough ball, place the filling inside, and pack carefully.
5. Now roll it gently into a paratha.
6. Cook on a hot tawa with minimal oil until both sides are golden brown.
7. Serve with curd or mint chutney.

Recipe 5: Besan Protein Tacos

Young adults are always keen to try something new and flavourful since it satisfies their taste buds. 

Who says healthy eating has to be boring? If you're tired of regular wraps and sandwiches, these Besan Protein Tacos can completely change your mentality and meal prep game.

Ingredients

For Taco Shells

• 1 cup besan
• 3/4 cup water
• 1/2 tsp turmeric
• Salt to taste
• 1 tsp olive oil

For Filling

• 100g crumbled paneer
• 1/2 cup boiled chickpeas
• 1/2 cup lettuce
• 1 small tomato, diced
• 1 onion, finely chopped
• 2 tbsp Greek yogurt
• 1 tsp lemon juice
• Black pepper to taste

Method

• Mix besan, water, turmeric, and salt to make a smooth batter.
• Heat a non-stick pan and lightly grease it.
• Pour a thin layer of batter and cook like a crepe.
• Fold the cooked besan sheet into a taco shape while still warm.
• In a bowl, combine paneer, chickpeas, onion, tomato, lettuce, lemon juice, and black pepper.
• Stuff the filling inside the besan taco shells.
• You can also top it with Greek yogurt and serve it immediately.

Besan protein tacos come with the benefits of high protein flour recipes for muscle gain, with the taste of your favorite street food.

Meal Plan: Your Week on High Protein Indian Recipes for Gym

Not sure how to fit these recipes into your daily routine? Here's a simple 7-day meal plan using these high-protein recipes that helps you stay on track without spending hours in the kitchen or eating the same meal every day:

Monday-Wednesday:

• Breakfast: 2 besan cheela for weight loss and Greek yogurt.
• Lunch: Have a complete meal, including besan dhokla, dal, and rice.
• Pre-Workout Snack: Banana and 1 tbsp peanut butter.
• Dinner: Chicken, salad, and roti.

Thursday-Friday:

• Breakfast: Sattu pancakes and berries.
• Lunch: Besan protein taco and moong dal breakfast bowl.
• Pre-Workout Snack: 2 boiled eggs.
• Dinner: Fish, vegetables, and roti.

Saturday-Sunday:

• Breakfast: Whatever you want from above.
• Lunch: It's time for a cheat meal because you’ve earned it by being consistent and true to your diet.
• Pre-Workout: Sattu, milk, and banana.
• Dinner: Paneer curry, dal, and rice.

Final Truth Bomb

Your abs aren't built in the gym. The journey starts from your kitchen. High protein flour recipes for muscle gain are the ultimate choice because they're cheap, convenient, tasty, effective, and sustainable. 

Likewise, 47% of gym goers don't see results, not because the recipes don't work; it's because they use low-quality ingredients. However, your body deserves not just any besan, not just any sattu, but real ingredients.

10on10 Foods is an FMCG brand known for its quality standards. Gym goers, fitness enthusiasts, and common beings trust us for our premium-quality besan and nutrient-rich sattu because every ingredient is carefully sourced to help you fuel your fitness journey with confidence.

Till then, train hard, eat smart, and let traditional Indian nutrition do the heavy lifting.

FAQs

Q1: How to get 100 grams of protein a day in Indian?
A: For that, you have to aim for about 25-30g of protein in each of your main meals and include a few protein-rich snacks.

Q2: How much besan should I eat daily for muscle gain?
A: Ideally, a young adult should consume 40-60g of besan per day. And it can be fulfilled from roughly 2 cheelas (30g protein) and 1 bowl of sattu (12g protein). For extra protein, combine them with other protein sources like eggs, chicken, and dal.

Q3: Does besan cause bloating?
A: Yes, but only if you're not used to the fiber. In your initial days, start with 1 cheela for 2 weeks, and your gut will adjust gradually.

Q4: Can beginners (no gym experience) eat these recipes?
A: Yes, because these recipes are easier to digest than most Indian breakfasts. So, they’re perfect for beginners. Plus, these provide sustained energy without heaviness.