💪🏽Quick‑Fix 10‑Min Fitness Dinner!🍽️⚡️ Lean protein + power veggies+turbo sauce =gains in a flash.⏱️

Описание: recipe ↓Estimated Nutrition — Veggies + Dip (per ~1 good serving)

Sautéed vegetables

For ~150 g of mixed sautéed vegetables — typical data shows around 120 kcal, ~2–4 g protein, ~10–15 g carbohydrates, and 5–8 g fat.

If you use a sweet-soy-honey glaze + a bit of oil and garnish with sesame seeds, calories & fat might increase slightly (oil + sesame seeds contribute extra fat/calories).


Hung curd dip


A 100 ml (approx. ~½ cup) serving of plain-ish hung curd dip gives ~65 kcal, ~4.5 g protein, ~3.5 g fat, and ~4.8 g carbs.
Sautéed Vegetables

Ingredients

1 cup bell peppers (red, yellow, green) sliced

½ cup broccoli florets

½ cup zucchini or cucumber sliced thick

½ cup mushroom (optional)

½ carrot sliced

1 tbsp olive oil / ghee

1 tsp garlic finely chopped

Salt & black pepper to taste

½ tsp mixed herbs or oregano

½ tsp chili flakes

Lemon juice squeeze


Method

1. Heat oil in a pan.


2. Add garlic and sauté for 30 seconds.


3. Add all vegetables and cook on high flame for 3–4 minutes (keep crunchy).


4. Add salt, pepper, herbs, chili flakes.


5. Switch off gas and squeeze lemon before serving.




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💪 High-Protein Hung Curd Dip

Ingredients

½ cup hung curd (thick)

2 tbsp Greek yogurt or homemade whey protein curd

1 scoop unflavoured whey protein (optional but increases protein)

1 tbsp tahini / peanut butter / roasted sesame powder

1 tsp minced garlic or garlic powder

Salt & black pepper to taste

1 tsp mint leaves or coriander finely chopped

1 tsp lemon juice

½ tsp roasted cumin powder


Method

1. In a bowl add hung curd + Greek yogurt.


2. Mix in whey protein slowly to avoid lumps.


3. Add all seasonings, herbs, tahini and lemon juice.


4. Mix well into a smooth creamy dip.


5. Refrigerate for 15 minutes before serving.

Nutrition Boost Ideas

Add tofu / paneer cubes while sautéing for extra protein

Add chia seeds or flax seeds on top before serving

Add beetroot powder or basil pesto to dip for variations #postworkoutmeals#best10minsrecipie#healthyfood