Looking to boost your daily protein intake while keeping the flavours of home?
Here are some simple, affordable, and NZ-friendly high-protein meal ideas that fit perfectly into a Kiwi-Indian lifestyle:
1. Moong Dal Chilla with Greek Yogurt
A light, protein-rich breakfast.
Blend soaked moong dal, add spices, and cook like a pancake. Pair with Greek yogurt for an added protein punch.
2. Rajma or Chole with Brown Rice
Classics that are naturally high in plant-based protein.
Add extra vegetables or tofu to increase fibre and nutrition.
3. Paneer & Veggie Stir-Fry
Paneer is available in most NZ Indian stores and supermarkets.
A quick pan-fry with capsicum, broccoli, and spices makes a wholesome protein-packed meal.
4. Tofu Bhurji
A vegan-friendly alternative to egg bhurji.
Tofu absorbs masala flavours beautifully and is easily available at Pak’nSave, Countdown, & New World.
5. Quinoa Khichdi
A modern twist on a comfort classic.
Replace rice with quinoa for higher protein and a balanced meal.
6. Grilled Chicken Tikka
For non-vegetarians, marinate chicken in yogurt & spices, then grill/air-fry.
It’s a clean, flavourful, high-protein option ideal for meal prep.
7. Protein-Rich Snacks
• Roasted chana
• Peanut chikki
• Greek yogurt with nuts
• Protein laddoos (moong dal or peanut-based)
Bonus Tip
Add a scoop of plant-based protein to your smoothies if you’re struggling to meet your daily protein needs — especially helpful for busy professionals, students, and gym-goers.
Disclaimer
This content is for general informational purposes only. It is not medical or dietary advice. Please consult a qualified nutritionist or healthcare professional before making changes to your diet, especially if you have health conditions or specific dietary needs.
FAQs: Indian High-Protein Diet Ideas You Can Follow in New Zealand
Are these high-protein meal ideas suitable for both vegetarians and non-vegetarians?
Yes! The list includes vegetarian options like moong dal chilla, quinoa khichdi, paneer stir-fry, and tofu bhurji, as well as non-veg choices like grilled chicken tikka. You can easily mix and match based on your dietary preference.
Where can I buy Indian ingredients in New Zealand?
Most ingredients—paneer, moong dal, spices, tofu, brown rice, rajma, etc.—are available at Pak’nSave, Countdown, New World, and Indian stores like Kamal’s, Lotus, Patel Brothers, Khyber Foods, & Sabzi Bazaars (varies by city).
Is it expensive to follow a high-protein diet in New Zealand?
Not necessarily. Affordable protein sources like tofu, lentils, chana, Greek yogurt, eggs, and chicken make it easy to stay within budget. Buying in bulk from Indian stores also helps save money.
Can I meal-prep these recipes for the week?
Absolutely. Most of these options such as grilled chicken tikka, tofu bhurji, paneer stir-fry, quinoa khichdi, and rajma/chole store well in the fridge and can help you save time during busy weekdays.
