Post-Workout Paneer Rice Bowl
After lifting you want fast carbs plus a solid protein hit. This vegetarian bowl pairs paneer with white basmati rice — quick-digesting carbs to refill glycogen and roughly 30 g of protein to start repair.
Per serving: 857 kcal, 43.8 g protein, 71.4 g carbs, 42.4 g fats · ready in 15 minutes.
Macro breakdown — Post-Workout Paneer Rice Bowl
| Food | Grams | kcal | Protein | Carbs | Fats |
|---|---|---|---|---|---|
| Paneer | 150 g | 444 | 30 g | 5.1 g | 33 g |
| Basmati Rice (cooked) | 200 g | 242 | 6 g | 50.4 g | 0.8 g |
| Green Peas | 80 g | 65 | 4.3 g | 11.2 g | 0.3 g |
| Plain Yogurt | 100 g | 61 | 3.5 g | 4.7 g | 3.3 g |
| Ghee | 5 g | 45 | 0 g | 0 g | 5 g |
| Total | 857 | 43.8 g | 71.4 g | 42.4 g |
How to make it
- Cube 150 g paneer and sear it in 5 g ghee until lightly golden.
- Add 80 g green peas and warm through with salt and spices.
- Serve over 200 g cooked basmati rice.
- Finish with 100 g curd on the side.
Why these portions
- Protein first. 150 g paneer gives roughly 27 g protein — the anchor of the bowl.
- White rice on purpose. Post-training is the one time fast carbs are genuinely useful.
- Keep added fat low. Fat slows digestion; 5 g ghee is enough for flavour without stalling the meal.
Swaps
- Swap paneer for 200 g firm tofu to cut fat by roughly half at similar protein.
- Scale the rice up or down first — it is the easiest lever for total calories.
Frequently asked questions
- Is paneer good after a workout?
- Yes. It is a complete dairy protein with a slow-digesting casein fraction, which pairs well with fast carbs like white rice.
- How soon should I eat after training?
- Within a couple of hours is fine for most people. Total daily protein matters far more than precise timing.