Soya Chunks Meal 

One of the highest veg protein foods. Budget friendly. Best for muscle gain / fat loss.

Ingredients
1 cup soya chunks (dry)
1 onion (sliced)
1 tomato (chopped)
1 green chili (optional)
1 tsp ginger-garlic paste
1 tsp chili powder
½ tsp turmeric powder
1 tsp coriander powder
1 tsp black pepper
½ tsp cumin powder
Salt to taste
1 tbsp oil
Curry leaves
Coriander leaves (optional)
Water
Cooking Instructions
Step 1: Boil the Soya Chunks

Boil water in a pot. Add soya chunks and cook for 5 minutes until soft.

Step 2: Squeeze Water

Drain the water. Wash once in cold water and squeeze out extra water well.

Step 3: Prepare Masala

Heat oil in a pan. Add:

Curry leaves
Onion

Cook until golden brown.

Step 4: Add Tomato

Add chopped tomato and cook until soft.

Step 5: Add Spice Powders

Add:

Chili powder
Turmeric
Coriander powder
Pepper
Cumin powder

Mix for 30 seconds.

Step 6: Add Soya Chunks

Add boiled soya chunks and mix well so masala coats all pieces.

Step 7: Roast

Cook on medium flame for 8–10 minutes. Stir occasionally.

Step 8: Finish

Add coriander leaves and serve hot.

Best Side Options
Chapati
Rice
Millet
Salad
Nutrition (Approx.)
100g dry soya chunks = ~50g protein
High fiber
Very filling
Why It’s Great
Very high protein
Budget friendly
Good for muscle recovery
Helps fat loss when portion controlled