INDIAN HIGH-PROTEIN DIETS

We had always heard that a vegetarian can’t fulfill his/her requirements of protein along with other nutrients like carbohydrates and essential fats through diet. But here I’m sharing the vegetarian protein sources below:

High-Protein Vegetarian Diet Plan

Let’s see how one can incorporate the vegetarian protein source to make a high-protein veg diet:

Early morning : 1.5 scoop Whey Isolate in water – Protein 37.5 gm

Breakfast : 2 Paneer-moong dal cheela with 1 cup lauki raita and 2 tsp roasted chana dal chutney – Protein 31.2 gm

Mid-Morning : 30 gm sprouts (incorporate some handful of nuts & seeds into it) – Protein 10–11 gm

Lunch: 50 gm Paneer salad with 2 oats-amaranth chapati, 1 cup low-fat curd and 1 cup seasonal veg – Protein 30.5 gm

Mid-Afternoon: 1 bowl oatmeal – Protein 19 gm

Evening : 1 Glass Milkshake/smoothie #[ add 1.5 gm whey isolate along with handful of nuts & seeds, 1 fruit in 250 ml low-fat milk/curd]– Protein 44 gm

Dinner : 30 gm Rajma salad with 1 oat-bran chapati and 75 gm paneer burji – Protein 24.5 gm

High-Protein Vegetarian Diet Plan (without supplements)

Generally in today’s fitness world, most of the body builders opt for supplements and suggest to eat non-veg to get the quality protein due to which vegetarians are left behind. But not to worry as in India, vegetarians can too complete their protein by mixing the food groups to make a healthy protein.

Let’s see how you can incorporate the vegetarian protein source to make a high-protein veg diet:

Early morning : 1 cup Gur-channa-– Protein 9–10 gm

Breakfast : 2 Paneer-moong dal cheela with 1 cup lauki raita and 2 tsp roasted chana dal chutney – Protein 31.2 gm

Mid-Morning : 30 gm sprouts (incorporate some handful of nuts & seeds into it) – Protein 10–11 gm

Lunch: 50 gm Paneer salad with 2 oats-amaranth chapati, 1 cup low-fat curd and 1 cup seasonal veg – Protein 30.5 gm

Mid-Afternoon: 1 bowl oatmeal – Protein 19 gm

Evening : 1 Glass Antioxidant Milkshake/smoothie #[ add 2 banana/apple, few berries, handful of nuts & seeds, 1 fruit in 250 ml low-fat milk/curd]– Protein 8–10 gm

Dinner : 30 gm Rajma salad with 1 oat-bran chapati and 75 gm paneer burji – Protein 24.5 gm

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