When we're feeling completely drained, it's easy to reach for junk food to satisfy our hunger. But whipping up a nutritious, high-protein meal doesn't have to be hard or time-consuming. In a chat with HT Lifestyle, Dietitian Amreen Qureshi pointed out, “Even on those days when you’re too tired to cook, your body still craves nourishment — particularly protein for energy, muscle upkeep, and mental sharpness. The best part? You don’t need any special ingredients or tricky recipes.”

1.Overnight oats topped with nuts, seeds, and ingredients that support gut health:

To prepare this dish, mix together ½ cup of oats with ½ cup of milk or yogurt and ¼ cup of water. Toss in a teaspoon of soaked chia seeds, along with some chopped almonds and walnuts, plus a tablespoon of mixed seeds. For a gut health boost, stir in a spoonful of yogurt or a probiotic drink. You can also add fruits like banana or apple, then let it chill in the fridge overnight.

What makes it effective: This meal is packed with protein, fiber, probiotics, and omega-3 fatty acids, which can enhance your energy levels and support digestion.

2. Chickpea salad with boiled chickpeas:

To prepare this dish, combine 1 cup of boiled chana with diced onion, tomato, cucumber, and fresh coriander. Squeeze in some lemon juice, sprinkle black salt, roasted cumin powder, and a dash of chaat masala. For an extra touch, add a handful of pomegranate seeds or some grated carrot.

What makes it great: This dish is a fantastic source of plant-based protein, packed with fiber and antioxidants.

3. Steamed muthia made with besan and fenugreek leaves:

To prepare: Whip up a simple dough with besan, diced methi leaves, yogurt, turmeric, and ajwain. Steam it for about 8 to 10 minutes, then cut it into pieces and lightly sauté with mustard seeds and curry leaves.

Why it’s great: This dish is a tasty, gluten-free choice packed with protein and enriched with iron from the methi.

4. Moong dal and veggie cheela:

To prepare this dish, start by blending ½ cup of soaked moong dal with ginger, green chili, salt, and some water until you get a smooth batter. Then, mix in finely chopped onions, carrots, and spinach. Finally, cook the mixture like a pancake on a non-stick tawa, using just a little oil.

This meal is packed with the nutritious benefits of moong dal and vegetables, making it an ideal choice for a quick energy boost.

5. Paneer bhurji wrapped in a multigrain roti:

To prepare: Break up the paneer and cook it with onions, tomatoes, turmeric, and bell peppers. Wrap it in a multigrain roti for a fast, easy-to-eat meal.

Why it’s great: It’s a balanced meal packed with protein, fiber, and nutritious carbs.

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