By FIT WITH HARDIK - Hardik Anand
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Contact for 1-1 Online Training
WhatsApp: +91 9915813590
📸 Instagram: fitwithhardik | hardikanandfit
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7 Days, 7 High-Protein Salad Recipes
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Monday: High-Protein Paneer Corn Salad
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Ingredients:
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● 1 tbsp ghee
● 100g low-fat paneer (cottage cheese), cubed
● 80g sweet corn
● 1 medium tomato, finely chopped
● 1 small onion, finely chopped
● Salt to taste
● Black pepper to taste
● Chili flakes (as per spice preference)
● Fresh coriander leaves, chopped
Instructions:
1. Heat the Pan:
○ In a pan, heat 1 tbsp ghee on medium flame.
2. Cook the Paneer & Sweet Corn:
○ Add cubed paneer to the pan and sauté for 2-3 minutes until it turns slightly
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golden.
○ Add 80g sweet corn and stir well for another 2 minutes, allowing it to absorb the
flavors.
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3. Assemble the Salad Bowl:
○ Transfer the cooked paneer and sweet corn mixture into a serving bowl.
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○ Add chopped tomato and onion on top.
○ Sprinkle salt, black pepper, and chili flakes as per taste.
○ Garnish with fresh coriander leaves.
4. Serve & Enjoy:
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○ Your high-protein, pure veg meal is ready to be enjoyed!
○ Can be eaten as a standalone dish or paired with a whole wheat roti or rice.
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Macronutrient Breakdown (Approximate Values) - Using Low-Fat Paneer
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● Calories: 363 kcal
● Protein: 21.5g
● Carbohydrates: 29.2g
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● Fats: 21.1g
🥗💪
This protein-rich vegetarian meal is perfect for muscle recovery, sustained energy, and a
delicious healthy diet. Enjoy your meal guilt-free!
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Tuesday: Sprouts Paneer Peanut Salad
Ingredients:
● 50g low-fat paneer, cubed
● 50g mixed sprouts (moong, chana, etc.)
● 10g roasted peanuts
● 1/2 cup cucumber, chopped
● 1/4 cup tomato, chopped
● 1/4 cup onion, chopped
● 1 tbsp lemon juice
● 1/2 tsp black salt
● 1/2 tsp chaat masala
● 1/2 tsp black pepper
● Fresh coriander leaves for garnish
Instructions:
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1. Prepare the Sprouts & Paneer:
○ Lightly steam the sprouts for 2-3 minutes to soften them (optional).
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○ Cube the low-fat paneer into small bite-sized pieces.
2. Mix the Salad:
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○ In a mixing bowl, combine sprouts, paneer, roasted peanuts, cucumber, tomato,
and onion.
3. Season & Toss: H
○ Add lemon juice, black salt, chaat masala, and black pepper.
○ Toss everything well to mix the flavors evenly.
4. Garnish & Serve:
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○ Garnish with fresh coriander leaves.
○ Serve immediately as a fresh, protein-rich meal.
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Macronutrient Breakdown (Approximate Values) - Using Low-Fat Paneer
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● Calories: ~390 kcal
● Protein: ~23g
● Carbohydrates: ~35g
● Fats: ~12g
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🥗🔥
This light yet protein-packed salad is perfect for muscle recovery, energy boost, and a
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refreshing meal option!
Wednesday: High-Protein Dalia Salad
Ingredients:
● 40g raw dalia (boiled)
● 70g low-fat paneer (grated or crumbled)
● 80g sweet corn (as per taste)
● 1/4 cup capsicum, finely chopped
● 1/4 cup tomato, finely chopped
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● 1/4 cup onion, finely chopped
● 1 tbsp olive oil
● 2 cloves garlic, chopped
● 1/4 cup mushrooms, chopped
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● Salt to taste
● Red chili powder (as per taste)
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Instructions:
1. Cook the Dalia:
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○ Take 40g raw dalia, rinse it well, and boil it in 1.5 cups of water until soft.
○ Once cooked, let it cool slightly.
2. Prepare the Dalia Mixture:
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○ Add boiled dalia, sweet corn, capsicum, tomato, and onion in a bowl.
3. Prepare the Paneer Masala:
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○ Heat 1 tbsp olive oil in a pan.
○ Add chopped garlic and mushrooms, and sauté for 2-3 minutes.
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○ Add 70g paneer, salt, and red chili powder. Mix well and cook for another 2
minutes.
○ Lightly mash this mixture for a smoother texture.
4. Combine & Serve:
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○ Mix the paneer mixture with the dalia mixture prepared earlier.
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○ Serve immediately and enjoy your high-protein, fiber-rich meal!
Macronutrient Breakdown (Approximate Values) - Using Low-Fat Paneer
● Calories: ~385 kcal
● Protein: ~24g
● Carbohydrates: ~40g
● Fats: ~10g
🥗🔥
This nutrient-dense, protein-packed salad is great for muscle growth, digestion, and
sustained energy!
Thursday: Chickpea Paneer Salad
Ingredients:
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● 100g low-fat paneer, cubed
● 50g boiled chickpeas
● 1/2 cup cucumber, chopped
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● 1/4 cup tomato, chopped
● 1/4 cup onion, chopped
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● 1/4 cup cabbage, finely shredded
● 1/4 cup carrot, grated
● 1 tbsp fresh coriander, chopped
● 1 tbsp lemon juice
● 1/2 tsp black salt
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● 1/2 tsp black pepper
Instructions:
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1. Prepare the Ingredients:
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○ Boil the chickpeas until soft and let them cool.
○ Cube the low-fat paneer.
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○ Chop all vegetables (cucumber, tomato, onion, cabbage, and carrot).
2. Mix the Salad:
○ In a large mixing bowl, combine paneer, chickpeas, cucumber, tomato, onion,
cabbage, and carrot.
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3. Season & Toss:
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○ Add lemon juice, black salt, and black pepper.
○ Toss everything well to mix the flavors evenly.
4. Garnish & Serve:
○ Garnish with fresh coriander leaves.
○ Serve fresh and enjoy this high-protein, fiber-rich salad!
Macronutrient Breakdown (Approximate Values) - Using Low-Fat Paneer
● Calories: ~390 kcal
● Protein: ~28g
● Carbohydrates: ~35g
● Fats: ~12g
🥗🔥
This nutrient-dense, protein-packed salad is great for muscle recovery, satiety, and overall
health!
Friday: Soya Chunks Paneer Salad
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Ingredients:
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● 50g soya chunks (boiled & squeezed dry)
● 100g low-fat paneer, cubed
● 1/2 cup cucumber, chopped
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● 1/4 cup tomato, chopped
● 1/4 cup onion, chopped
● 1/4 cup cabbage, finely shredded
● 1/4 cup carrot, grated
● 1 tbsp fresh coriander, chopped
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● 1 tbsp lemon juice
● 1/2 tsp black salt
● 1/2 tsp black pepper
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Instructions:
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1. Prepare the Ingredients:
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○ Boil soya chunks, squeeze out excess water, and chop them into bite-sized
pieces.
○ Cube the low-fat paneer.
○ Chop all vegetables (cucumber, tomato, onion, cabbage, and carrot).
2. Mix the Salad:
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○ In a large mixing bowl, combine soya chunks, paneer, cucumber, tomato, onion,
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cabbage, and carrot.
3. Season & Toss:
○ Add lemon juice, black salt, and black pepper.
○ Toss everything well to mix the flavors evenly.
4. Garnish & Serve:
○ Garnish with fresh coriander leaves.
○ Serve fresh and enjoy this high-protein, nutrient-dense salad!
Macronutrient Breakdown (Approximate Values) - Using Low-Fat Paneer
● Calories: ~395 kcal
● Protein: ~38g
● Carbohydrates: ~30g
● Fats: ~10g
🥗🔥
This high-protein, fiber-packed salad is great for muscle building, digestion, and overall
wellness!
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Saturday: Sprouts Paneer Salad
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Ingredients:
● 30g moong sprouts
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● 30g chana sprouts
● 50g low-fat paneer, cubed
● 1 medium onion, chopped
● 1 medium tomato, chopped
● 1/2 cup cucumber, chopped
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● 1 tbsp lemon juice
● 1/2 tsp black salt
● 1/2 tsp black pepper
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● 1 tbsp fresh coriander, chopped
● 1/4 cup beetroot, grated (for garnishing)
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Instructions:
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1. Prepare the Ingredients:
○ Lightly steam the sprouts for 2-3 minutes (optional, for better digestion).
○ Cube the low-fat paneer.
○ Chop all vegetables (onion, tomato, cucumber, beetroot).
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2. Mix the Salad:
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○ In a large mixing bowl, combine moong sprouts, chana sprouts, paneer, onion,
tomato, and cucumber.
3. Season & Toss:
○ Add lemon juice, black salt, and black pepper.
○ Toss everything well to mix the flavors evenly.
4. Garnish & Serve:
○ Garnish with fresh coriander and grated beetroot.
○ Serve fresh and enjoy this high-protein, fiber-rich salad!
Macronutrient Breakdown (Approximate Values) - Using Low-Fat Paneer
● Calories: ~370 kcal
● Protein: ~25g
● Carbohydrates: ~30g
● Fats: ~10g
🥗🔥
This refreshing, protein-packed salad is great for muscle recovery, digestion, and an
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energy boost!
Sunday: Soya Chilli Salad
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Ingredients:
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● 50g soya chunks (boiled & squeezed dry)
● 1 tbsp olive oil
● 1 tbsp garlic, finely chopped
● 1/4 cup capsicum, chopped
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● 1/4 cup onion, chopped
● 1 tbsp schezwan sauce
● 1 tbsp soya sauce
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● Salt to taste
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Instructions:
1. Prepare the Soya Chunks:
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○ Boil soya chunks until soft, squeeze out excess water, and set aside.
2. Cook the Aromatics:
○ Heat 1 tbsp olive oil in a pan.
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○ Add chopped garlic and sauté for 1-2 minutes until fragrant.
3. Sauté the Vegetables:
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○ Add chopped onions and capsicum to the pan.
○ Stir-fry on high heat for 2-3 minutes until slightly tender but still crunchy.
4. Add the Soya Chunks & Sauce:
○ Toss in the boiled soya chunks.
○ Add schezwan sauce, soya sauce, and salt.
○ Stir well and cook for another 2 minutes, ensuring the soya chunks absorb the
flavors.
5. Serve & Enjoy:
○ Serve hot as a high-protein, spicy salad that’s perfect for muscle recovery and an
energy boost!
Macronutrient Breakdown (Approximate Values) - Using Soya Chunks
● Calories: ~390 kcal
● Protein: ~36g
● Carbohydrates: ~20g
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● Fats: ~12g
🥗🔥
This spicy, high-protein salad is great for muscle growth, metabolism boost, and a
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flavorful healthy meal! (Add your next salad recipe here and I’ll format it properly!)
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📞 For Personalized Coaching (Training, Nutrition, Supplementation)
WhatsApp: +91 9915813590
📸 Instagram: fitwithhardik | hardikanandfit
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