Top 10 High-Protein Nepali Foods for Muscle Gain
If you’re serious about building muscle and getting stronger, protein is non-negotiable. But if you’re living in Nepal or love Nepali cuisine, you might wonder: “Are there enough high-protein options in our traditional meals?” The answer is a big YES. In down bellow are the most amazing and delicious High Protein Nepali Foods for Muscle Gain.
Nepali cuisine isn’t just delicious it’s incredibly rich in nutrient-dense ingredients that support muscle growth, recovery, and overall performance. Whether you’re a gym-goer, athlete, or just starting your fitness journey, this guide will break down the top 10 high protein Nepali foods with exact macros, meal timing suggestions, and whether they fit into weight loss, menstruation, or bulking phases.
Note: if you want to loose weight eating Nepali food these are the 5 Best Nepali Foods to Lose Weight
Quick Comparison Table
| Food Item | Protein | Carbs | Fat | Best Timing |
| Chhoila | 28g | 2g | 5g | Post-workout |
| Kalo Mas | 9g | 20g | 0.5g | Lunch/Dinner |
| Anda Tarkari | 13g | 4g | 10g | Breakfast |
| Paneer Sadeko | 18g | 4g | 20g | Dinner |
1. Chhoila (Grilled Meat)
- Protein: 25-30g per 100g (buff or chicken)
- Carbs: 0-2g
- Fat: 4-6g
- Calories: 180-220 kcal per 100g
When to Eat: Post-workout or lunch
Best For: Muscle building and low-carb meals
Menstruation Friendly? Yes
Weight Loss Friendly? Yes
Why it’s great: Chhoila is lean grilled meat that is rich in protein and iron. It’s perfect for muscle recovery and strength.
2. Kalo Mas (Black Lentils)
- Protein: 9g per 100g (cooked)
- Carbs: 20g
- Fat: 0.5g
- Calories: 116 kcal
When to Eat: Lunch or dinner
Best For: Muscle building, vegetarian protein
Menstruation Friendly? Yes
Weight Loss Friendly? Yes
Why it’s great: Rich in iron, fiber, and protein—great for women and vegetarians aiming for muscle gain.
3. Anda Tarkari (Boiled Egg Curry)
- Protein: 13g per 2 eggs
- Carbs: 2-4g
- Fat: 10g (with yolk)
- Calories: 150-180 kcal
When to Eat: Breakfast or dinner
Best For: Lean muscle gain and fat loss
Menstruation Friendly? Yes
Weight Loss Friendly? Yes
Why it’s great: Eggs are a complete protein. Remove yolks for a low-fat version.
4. Paneer Sadeko (Spiced Cottage Cheese)
- Protein: 18g per 100g
- Carbs: 4g
- Fat: 20g
- Calories: 260 kcal
When to Eat: Snack or dinner
Best For: Vegetarian bulking
Menstruation Friendly? Yes
Weight Loss Friendly? No
Why it’s great: High in protein and fat, perfect for those trying to gain muscle mass.
5. Moong Daal (Green Gram Lentils)
- Protein: 9g per 100g (cooked)
- Carbs: 18g
- Fat: 0.5g
- Calories: 105 kcal
When to Eat: Light lunch or dinner
Best For: Lean muscle and digestion
Menstruation Friendly? Yes
Weight Loss Friendly? Yes
Why it’s great: Light, nutritious, and high in plant-based protein.
6. Gundruk with Bhuteko Bhatmas (Fermented Greens with Roasted Soybeans)
- Protein: 17g per 100g (soybeans)
- Carbs: 15g
- Fat: 6g
- Calories: 210 kcal
When to Eat: Lunch
Best For: Gut health and vegan protein
Menstruation Friendly? Yes
Weight Loss Friendly? Yes
Why it’s great: A combo of probiotics and protein, ideal for digestion and muscle support.
7. Buff Sekuwa (Buffalo Meat Skewers)
- Protein: 26g per 100g
- Carbs: 2g
- Fat: 5g
- Calories: 180 kcal
When to Eat: Dinner or post-workout
Best For: Lean bulking and iron intake
Menstruation Friendly? Yes
Weight Loss Friendly? Yes
Why it’s great: High in protein and creatine. Great for strength athletes.
8. Chana Tarkari (Chickpea Curry)
- Protein: 9g per 100g
- Carbs: 27g
- Fat: 3g
- Calories: 165 kcal
When to Eat: Lunch or snack
Best For: Plant-based muscle building
Menstruation Friendly? Yes
Weight Loss Friendly? Yes
Why it’s great: Rich in fiber and complex carbs—great for sustained energy.
9. Bhutte Ko Makai (Grilled Corn)
- Protein: 5g per 100g (corn)
- Carbs: 19g
- Fat: 1-3g
- Calories: 100-150 kcal
When to Eat: Pre-workout snack
Best For: Energy and satiety
Menstruation Friendly? Yes
Weight Loss Friendly? Yes (limit ghee)
Why it’s great: Add paneer or milk to increase protein intake while fueling workouts.
10. Dried Fish Curry (Sidra Ko Jhol)
- Protein: 30g per 100g
- Carbs: 0g
- Fat: 4g
- Calories: 170-200 kcal
When to Eat: Dinner
Best For: High-protein low-carb diets
Menstruation Friendly? Yes
Weight Loss Friendly? YesWhy it’s great: Extremely high in protein and omega-3 fatty acids—great for recovery.
When Should You Eat High-Protein Nepali Foods?
- Post-workout: Chicken, eggs, dal, paneer
- Pre-workout: Boiled eggs, chana
- Dinner: Buff, paneer, soybeans
- Bedtime: Paneer, lentil soup
Note: information on the benefits of a high-protein diet for muscle gain from the Mayo Clinic
Are These Foods OK During Menstruation?
Yes! Most of these are excellent during periods due to their iron, protein, and vitamin content. However, limit salty or heavy items like sidra macha and gheu-chaku if bloating is an issue.
Note: For a comprehensive guide on powerlifting for women, read our Powerlifting for Women – A Complete Guide.
Can These Help With Weight Loss?
Yes. Choose lean proteins like chana, dal, eggs, and chicken. Watch portion sizes and avoid overloading on carbs.
Can These Help With Weight Gain?
Absolutely. Use calorie-dense options like paneer, gheu-chaku, kinema, and buff, and eat in a calorie surplus with frequent meals.
Note: you can find reputable protein intake recommendations at the Academy of Nutrition and Dietetics website
Bonus Tips:
- Mix dal with rice and gundruk for a complete, protein-rich vegan meal.
- Add ghee or mustard oil for extra calories when bulking.
- Stay hydrated for better digestion and nutrient absorption.
Conclusion
Nepali cuisine is rich in culture and nutrients. With the right knowledge, you can build a muscle-friendly meal plan using local ingredients without spending a fortune on fancy supplements.
Whether you’re cutting, bulking, or just trying to stay healthy, these high-protein Nepali foods can help you reach your goals while staying close to your roots.
FAQ
Q: What’s the best Nepali food for muscle gain? A: Buff, sidra macha, and paneer are among the best due to their high protein content.
Q: Can vegetarians gain muscle with Nepali foods? A: Yes! Chana, dal, kinema, paneer, and soybeans are all excellent sources.
Q: How much protein do I need daily? A: Aim for 1.6–2.2g of protein per kg of body weight, depending on your activity level.
Q: Are these foods easy to find? A: Absolutely. Most are available in local Nepali markets or can be made at home.
Now it’s your turn! Which high-protein Nepali dish is your favorite? Share your fitness meals or questions in the comments below!