5 easy high-protein office tiffin ideas for busy office workers

Key takeaways:

We all love a quick, healthy recipe, even at work.

So, when we are in a jiffy to reach the office, we boil rice and dal together in a cooker, temper the dal, add a tadka of jeera to the rice, pack our tiffins, and call it lunch.

But while dal rice, or 2-3 rotis with aloo ki sabzi, is not unhealthy on its own and can be made within 30 minutes, these dishes do not add the required nutrition to your diet. They offer around 10g - 12g of protein, while our bodies need at least 20g - 30g of protein per meal.

But what if we told you there are 5 delicious, mouthwatering high-protein tiffin ideas for lunch that provide at least 20g of protein, do not require reheating or refrigeration at work, do not spill, and can be made in under 30 minutes?

In this article, we will cover:

• How much protein do you need daily
• How much protein do you need at lunch
• Some high-protein tiffin ideas for busy office-goers

Why should you eat protein-rich meals - and how much do you really need

Have you ever wondered why you feel exhausted and fatigued even after only sitting at your desk for 8 hours a day?

Have you ever wondered why you reach for that unhealthy packet of biscuits at 4 PM, even though you had lunch at 1 PM?

Have you ever found yourself slouching or slumping away in your chair in the afternoon?

This happens because your body lacks protein. Your lunch lacks protein. Your diet lacks protein.

When you have a protein-rich office lunch, this is what happens:

• You feel fuller for longer.
• You do not get unnecessary cravings just hours after your lunch.
• Your afternoon slumps gradually disappear.
• You do not feel as exhausted or tired.

How much protein do you need daily?

According to the ICMR-NIN guidelines^[1], on average, an Indian needs at least 0.8g of protein per kilogram of body weight daily.

For example, if you weigh 60kg, you need at least 48g of protein daily.

Want to know how to meet your daily protein requirements with easy, at-home food recipes? Check out our 7-day high-protein vegetarian diet plan.

How much protein do you need per meal?

According to Vikaspedia^[2], Indians should consume 20-30g of protein per meal.

The best way to consume protein is to spread it out across your meals so your body can absorb it and digest it well.

5 high-protein Indian tiffin recipes for the office

Here are five recipes that actually do the job!

These high-protein recipes can be made in under 30 minutes, won't spill or spoil, and you don’t even need to reheat or refrigerate them at work!

High-protein tiffin ideas at a glance

*Values are approximate. Actual numbers may vary depending on portion size and ingredients used.

*Add a salad on the side for more fibre and protein.

• Soya-beetroot cutlets with cucumber Greek yoghurt raita

  Cooking time: 25 mins

  Protein: 23g

  Serves: 1 (3 cutlets + 1 katori raita)

  

  Ingredients:

  • Dry soya chunks - 50g
  • Oats - 1 tbsp
  • Beetroot - ½ small
  • Oil - 2 tsp
  • Greek yoghurt - 150g
  • Cucumber - ½, grated
  • Red chilli powder - ½ tsp
  • Haldi - ¼ tsp
  • Dhaniya powder - ½ tsp
  • Garam masala - 1 tsp
  • Garlic - 2 cloves, crushed
  • Jeera (cumin seeds) - 1 tsp
  • Kasturi methi - a pinch
  • Sesame seeds - 1 tsp
  • Onion - 1 small
  • Salt to taste
  • Coriander to garnish

  Method:

  • Boil soya chunks for 10 minutes. Drain and squeeze out all the moisture completely.
  • Heat 1 tsp oil in a pan. Add jeera, sesame seeds, and crushed garlic.
  • Add onion and beetroot. Sauté for 2-3 minutes.
  • To this, add soya, oats, spices, kasturi methi, and salt. Cook for 4-5 minutes until the mixture is dry and aromatic.
  • Cool the mixture slightly, then grind it.
  • Shape the mixture into 3 cutlets and pan-sear on a tawa until it turns golden brown on both sides.

  For the raita:

  Mix 150g Greek yoghurt with grated cucumber, salt, a pinch of jeera, chopped dhaniya, a squeeze of lemon juice, and garlic powder.

  
  

  It’s not just soya that does all the heavy lifting!

  While soya is one of the highest protein-rich foods, beetroot is rich in iron, vitamin B9, vitamin C, and antioxidants, which help increase red blood cells in the body and improve blood flow.

• Mogar moong dal sabzi with besan roti

  Cooking time: 25 mins

  Protein: 21.4g

  Serves: 1-2

  

  Ingredients:

  For the mogar sabzi

  • Split yellow moong dal (mogar) - ½ cup, washed
  • Onion - 1 small, finely chopped
  • Tomato - 1, finely chopped
  • Green chilli - 1, chopped
  • Ginger - ½ tsp, grated
  • Garlic - 3-4 cloves, minced
  • Jeera - ½ tsp
  • Haldi - ¼ tsp
  • Red chilli powder - ½ tsp
  • Dhaniya powder - ½ tsp
  • Garam masala - ¼ tsp
  • Oil - 1 tsp
  • Fresh dhaniya and lemon juice to finish
  • Salt to taste

  For the besan roti

  • Besan - ½ cup
  • Whole wheat flour - ¼ cup
  • Jeera - ¼ tsp
  • Red chilli powder - ¼ tsp
  • Salt to taste
  • Water - enough to knead a soft dough
  • Oil - ½ tsp

  Method:

  For the sabzi

  • Heat oil in a pan. Add jeera and onion. Cook until golden.
  • Add ginger, garlic, green chilli, and tomato. Cook until the tomato softens and the oil separates.
  • To this, add haldi, red chilli powder, dhaniya powder, and salt. Mix well.
  • Put the washed mogar and water just enough to cover it.
  • Cook on medium heat for 10-12 minutes until the dal is soft (not mushy).
  • Add garam masala, some lemon juice, and fresh coriander.

  For the besan roti

  • Mix besan, whole wheat flour, spices, and salt. Add water gradually, kneading into a soft dough.
  • Divide into two equal balls and roll out into medium-thickness rotis.
  • Cook on a hot tawa over medium heat until both sides are golden.

  For the raita: Mix 150g Greek yoghurt with grated cucumber, salt, a pinch of jeera, chopped dhaniya, a squeeze of lemon juice, and garlic powder.

  
  

  Double the protein!

  Mogar moong dal cooks faster than whole moong dal and is easier to digest. Besan has 22g of protein per 100g. When combined, this high-protein tiffin idea for lunch can quickly help you meet your protein needs in under 30 minutes!

• Grilled chicken vegetable wrap

  Cooking time: 25 mins

  Protein: 27g

  Serves: 2

  

  Ingredients:

  For the chicken

  • Chicken breast - 250g, sliced thin
  • Hung curd - 2 tbsp
  • Ginger-garlic paste - 1 tsp
  • Red chilli powder - ½ tsp
  • Jeera powder - ½ tsp
  • Garam masala - ¼ tsp
  • Lemon juice - 1 tsp
  • Salt to taste
  • Oil - 1 tsp

  For the wrap

  • Whole wheat roti or paratha - 2
  • Onion - 1 small, thinly sliced
  • Capsicum - ½, thinly sliced
  • Green chutney - 2 tbsp
  • Chaat masala - a pinch

  Method:

  • Marinate the chicken using hung curd, ginger-garlic paste, and spices for at least 15 minutes. It is best if the chicken is marinated and refrigerated overnight.
  • Heat a pan or grill on medium-high heat.
  • Roast/grill the chicken for 4-5 minutes on each side, until cooked through. Slice into strips.
  • Now warm the roti and spread green chutney. Add the chicken strips, onion, and capsicum to the centre.
  • Sprinkle some chaat masala. Roll tightly and wrap in foil.

  
  

  Looking for a vegetarian alternative?

  Swap the chicken for paneer, tofu, or soya. Paneer packs 18g of protein per 100g, and soya chunks dial it up to 23g of protein per 100g!

• Soya matar keema with roti

  Cooking time: 25 mins

  Protein: 22g

  Serves: 2

  

  Ingredients:

  • Soya granules - ¾ cup, soaked and squeezed dry
  • Green peas (matar) - ½ cup, fresh or frozen
  • Onion - 1 medium, finely chopped
  • Tomato - 2, finely chopped
  • Ginger-garlic paste - 1 tsp
  • Green chilli - 1, chopped
  • Turmeric - ¼ tsp
  • Red chilli powder - ½ tsp
  • Coriander powder - 1 tsp
  • Garam masala - ¼ tsp
  • Oil - 1 tsp
  • Fresh coriander and lemon juice
  • Roti - 2

  Method:

  • Soak soya granules in hot water for 10 minutes. Drain and thoroughly squeeze out all the moisture.
  • Heat oil in a pan, add the onion, and cook until golden.
  • Add ginger-garlic paste, green chilli, tomatoes, and all the spices. Cook until the oil separates.
  • Now add the soya granules and matar. Mix well and cook on medium heat for 6-8 minutes.
  • Squeeze some lemon juice and add fresh coriander.
  • Serve with roti.

  
  

  Variation:

  Add a dollop of curd on the side or stuff the keema inside a paratha for a more spill-proof option.

• Egg white mushroom sandwich

  Cooking time: 25 mins

  Protein: 20g

  Serves: 1

  

  Ingredients:

  • Multigrain bread - 2 slices
  • Egg whites - 3 to 4
  • Mushrooms - ½ cup, sliced
  • Low-fat cheese slice - 1
  • Onion - ½ small, finely chopped
  • Capsicum - 1 ¼, finely chopped
  • Garlic - 1 clove, minced
  • Black pepper - ¼ tsp
  • Red chilli flakes - a pinch
  • Oil or butter - ½ tsp
  • Salt to taste
  • Fresh coriander or lettuce

  Method:

  • Heat oil in a pan. Add garlic, onion, and capsicum. Sauté for two minutes until they turn soft.
  • Add sliced mushrooms and cook on medium heat for 3-4 minutes, until they release their moisture and turn golden. Season with salt, pepper, and chilli flakes.
  • Now pour in the egg whites. Scramble gently with the mushroom mixture until it’s just cooked.
  • Toast the multigrain bread lightly.
  • On one slice, layer lettuce or fresh coriander. Spread the filling on top using a spoon.
  • Place the cheese slice over it and close with the second slice.

  
  

  Pro tip:

  Wrap the sandwich in parchment paper instead of cling film. The parchment allows the sandwich to breathe and prevents the bread from getting soggy or limp by lunchtime.

  
  

  Variation:

  Add a handful of spinach to the filling for extra iron and micronutrients.

One high-protein lunch down. Now what about breakfast and dinner? Our 7-day high-protein Indian diet plan will take care of it for you.

To sum it up

It is easier to grab a biscuit or scroll through a food delivery app every time hunger strikes.

But these 5 high-protein tiffin recipes for the office can make a real difference.

Try it for a couple of days, and you will be surprised to see the difference.