Lifestyle Instructor Shares Top 4 Protein-Packed One-Pot Meals, Ready In Under 30 Minutes

NDTV

a day ago

Many people consider sitting down to eat a balanced, home-cooked meal a luxury – especially when juggling work, parenting, travel and an endless to-do list. Fitness coach Luke Coutinho's new line of high-protein one-pot meals is a game-changer for people who are always on the go. These meals are not only quick and easy but also flavourful, nutritionally balanced and ideal for building lean muscle. The best part? Each requires minimal cleanup and can be prepared in under 30 minutes.
You can get all the nutrients you need in one pot: protein, fibre, complex carbohydrates, healthy fats and vital micronutrients. The meal options include Ragi and Moong Dal Khichdi, Millet and Masoor Dal Pulao, Chicken and Bajra Khichdi, and Egg and Jowar Pulao.
'Simple, quick to prepare, deeply nourishing, and designed to work with your body, not against it,' Luke Coutinho captioned his recent Instagram post.
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Benefits of one-pot meals
There's more to one-pot meals than just saving time. According to Team Luke, they are an innovative, environmentally friendly and cost-effective way to nourish your body.
1. Balanced macros
High-quality protein, complex carbohydrates, and healthy fats are all incorporated into each dish to help regulate blood sugar, provide long-lasting energy and improve satiety.
2. Smart combinations for better absorption
Iron-rich dals and millets combined with vitamin C-rich vegetables boost absorption. Millets and pulses together form a complete amino acid profile – great for immunity and muscle recovery.
3. Less cleanup, more time
One vessel. Minimal prep. Little to no cleaning. These dishes save you time without compromising on nutrition. Perfect for post-workout recovery, travel prep, or hectic workdays.
You can personalise the meals – skip what does not suit you, and add herbs or veggies that do – to create your perfect One-Pot Meal.
Luke also emphasises using local, fresh produce to promote nutrient density, better absorption, and to support Indian farmers. This aligns with the 'Vocal for Local' and 'Made in India, Heal in India' missions.
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