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Protein Rich Food: Diet Plan, Benefits and Vegetarian Recipes

byAlpa Momaya
September 14, 2020
inDiet
64
Protein Rich Food: Diet Plan, Benefits and Vegetarian Recipes

Protein is considered to be the building blocks of the human body. The body needs protein rich food to account for the daily wear and tear of muscles, to speed up recovery, and to gain strength.
Ideally, one’s pre and post-workout meals need to be rich in the nutrient due to its role in the quick recovery of the body.

Table of Contents

  • High Protein Vegetarian Foods
  • Protein Benefits
  • High Protein Vegetarian Recipes
  • Protein Rich Diet Plan

6 High Protein Vegetarian Foods

While we know that meat and eggs contain a good amount of protein, there is a common misconception that a vegetarian meal plan comes up short in this regard. That is a myth, however, as veg food can be great sources too. Although a lot of vegetarians turn to protein powder as their source of the nutrient, we have put together a list of protein rich foods for vegetarians to help one meet their daily requirement without any meat.

1. Chickpeas (Channa)

They’re high in protein and fiber, and low in calories. Snack on them boiled, toss them into salads or puree into a yummy hummus.

Protein in channa – 7.3 gm per 1/2 cup serving

2. Kidney beans (Rajma)

Kidney beansKidney beans are a chock-a-block with protein, carbohydrates and fiber. Paired with boiled or steamed rice, Rajma-Chawal is an all time favourite dish in the Indian household. Apart from being delicious, it’s a wholesome meal, which can be enjoyed in the form of a curry, as a topping in salads, in enchiladas or in the form of spicy chili.

Protein in rajma – 7.5 gm per 1/2 cup serving

3. Milk

Drink milk regularly? If you do, you’re sure to do well on your protein test. Apart from being a rich source of protein, milk is rich in calcium and ensures good bone health, strong teeth, a healthy immune system and glowing skin. Avoid full-fat versions; look for skimmed options that have been fortified with vitamin D, and make the best of the protein in milk.

Protein in milk – 8 gm per 1 cup serving

4. Cottage Cheese (Paneer)

Cottage CheesePaneer is to India what cheese is to the rest of the world. High in casein, a slow-digesting dairy protein, paneer also offers you a good amount of calcium, keeps you fuller for longer and helps burn more fat. Reason enough to have more? Add it to a vegetable preparation, toss it into sauteed vegetables or eat as it is, and enjoy the benefits of protein in paneer.

Protein in paneer – 14 gm per 1/2 cup serving

4. Lentils (Dal)

Indians can’t do without their dals, be it arhar, urad or moong. A part of almost every meal, lentils are an easy and inexpensive way of amping up your intake of protein, fiber and essential minerals. Serve with a side of rice or roti for a complete meal.

Protein in lentils – 9 gm per 1/2 cup serving

5. Green Peas (Matar)

peasNot many vegetables are as rich in protein as this winter staple. You get the protein and fiber from frozen green peas too, so go ahead and stash a bag in your freezer. Make sure you pick up the bag and check how the peas have been frozen – if you can feel them, they’re good to go; if not, they have been thawed and refrozen into a big chunk. Try Matar Paneer to boost your protein intake.

Protein in matar – 7 gm per 1 cup serving

6. Mixed Seeds

Seeds add crunch and quite a bit of protein to your meals. Choose from sesame, sunflower, pumpkin or poppy seeds – as they’re all high in protein and healthy fats. Apart from salads, you can also add them to raita, cereal or homemade granola.

Protein in seeds – 5-7.3 gm per quarter cup serving

10 Protein Benefits

Due to its ability to assist the human body with quicker recovery, protein is considered an extremely important nutrient. Here are a few more reasons why you need to improve your intake of the nutrient.

1. Reduces Appetite and Hunger Levels

Among all macronutrients, protein is known to be the most filling, even if you consume less food. The macronutrient tends to reduce the ghrelin(hunger hormone) levels in the body, while boosting levels of the peptide YY, which further helps an individual feel full.

If you’re looking to lose weight, try replacing some of the carbs and fats in your diet with protein. You can simply add a few extra bites of meat while making your rice serving smaller.

2. Improves Heart Health

improved heart health

Higher protein intake has been shown to lower blood pressure levels. This, in turn, lowers the risk of strokes and heart attacks. In a review of 40 controlled trials, it was found that a higher intake of the nutrient lowered systolic blood pressure by a reading of 1.76 mm of Hg, and diastolic blood pressure by a reading of 1.15 mm of Hg.

In addition to lowering blood pressure, it has been found that a high protein diet can also lower LDL (or bad cholesterol) levels in the body.

3. Stronger Immune System

The body protects itself from various diseases with the help of antibodies. These antibodies are specific protein types with the ability to detect foreign elements or antigens. The body produces antibodies in order to deactivate antigens.

4. Boosts Metabolism

Eating food can temporarily boost the body’s metabolism because the body uses calories to digest and use the nutrients in the food. This is referred to as the thermic effect of food.

Since it has a much higher thermic effect than fats or carbs (20-35% as compared to 5-15%), protein intake will significantly boost the body’s metabolism. Some studies show that increased intake of the nutrient can result in 80-100 more calories being burned every day.

One study went on to suggest that a high-protein group burned 260 calories per day more than that of a low-protein group.

5. Improved Bone Strength

Contrary to popular belief, most long-term studies suggest that protein can have major benefits for bone health. Consuming higher amounts of it can help maintain bone mass a lot better, while also helping lower the risk of osteoporosis and fractures.

This specifically holds true for women, who are at higher risk of osteoporosis after menopause. Eating plenty of protein-rich foods and staying active is the best way to prevent that from happening.

6. Increases Muscle Mass and Strength

Protein is considered the building block of muscles. Consuming adequate amounts of it helps maintain muscle mass and promotes its growth while doing strength training.

If you’re physically active, or trying to gain muscle, ensure you’re consuming sufficient protein. High intake can also help prevent loss of muscle during weight loss.

7. Weight Loss Maintenance

While a high protein diet may help an individual lose weight, the problem lies in maintaining one’s weight. Studies have shown that a modest increase in protein intake can help with weight maintenance. According to one such study, increasing the nutrient intake from 15% to 18% of your calories helped reduce weight regain by 50%.

A permanent increase in your protein intake can go a long way in helping keep off the excess weight.

8. Boosts Energy Levels

Protein also serves as a natural source of energy. Failure to consume a diet that would provide adequate energy to the body, as is the case during fasting or weight loss programmes, would cause the body to use its own functional protein to compensate.

Since there is no extra protein in the body, enzymes and muscle break down protein in order to yield amino acids to provide energy or synthesize glucose. This would, in turn, ensure a continuous supply of glucose to the cells.

9. Skin Care

Protein provides strength to tissues that suffer from constant wear and tear, like skin. Collagen is a fibrous protein that is found in abundance, which provides the necessary strength to these skin cells.

The healthy and youthful appearance of skin, and the lack of wrinkles on it, is largely dependant on the levels of collagen present in the body.

10. Cell and Tissue Recovery

Cells and tissues must go through continuous renewal and recovery in order to maintain a perfectly healthy body. A constant supply of amino acids are a must for the formation of protein. This protein manufactures new cells and tissues, such as hair, skin, and nails.

The cells present in skin, blood, and the digestive system, begin to perish after a couple of weeks. After this, the protein begins to create and replenish new and healthy cells to replace the deceased ones.

High Protein Vegetarian Recipes

In order to help you increase your protein intake, we have put together a few recipes for you. Try these delicious dishes, and include them in your diet, to increase your daily intake of the nutrient.

Soya Matar ki Sabzi

Ingredients

  • 1 tsp Cooking oil
  • 2-3 Cloves
  • 1 inch Cinnamon
  • ¼ tsp cumin seeds
  • 2 tbsp Onion chopped
  • 1/2 tsp Chilli Powder
  • 0.5 cup Water
  • 1 bay leaf
  • 1/2 tsp Salt
  • 1/4 tsp Turmeric
  • 1 tsp ginger garlic paste
  • 1 Tomato chopped
  • 1/4 cup Green peas
  • 1 Green chilli
  • 1 sprig Coriander leaves
  • 2 tbsp Nutrela Nuggets
  • Garam masala – ¼ tsp

Preparation

  1. Make a paste of the tomatoes and green chilli.
  2. Boil the soya chunks, squeeze out the water completely and keep aside.
  3. Boil green peas and keep them aside.
  4. Heat oil in a pan and add cloves, cinnamon, bay leaf and cumin seeds. Add onions and saute for a minute.
  5. Add ginger & garlic paste and saute well.
  6. Add tomato-green chilli-paste, followed by salt, turmeric, chilli powder and cook the mixture until the oil starts separating from it.
  7. Add the peas and soya chunks along with water. Cover and cook this mixture for around 6-8 minutes. Serve sprinkled with garam masala.

Nutrition Breakdown (100 g)

  • Calories – 79.3
  • Protein – 6.6 g
  • Fat – 1.8 g
  • Carbs – 9.4 g
  • Fiber- 4.1 g

Paneer Tikka

Ingredients

  • 1 tsp Lemon juice
  • 0.5 tsp chili powder
  • 1/2 tsp cumin powder
  • 3/4 cup Curds (cow’s milk)
  • 2 tsp Ginger Garlic Paste
  • 1 Green Chilli, chopped
  • 1 tsp Pepper powder
  • 1 tsp fennel seed powder
  • 1 teaspoon Turmeric
  • 1/3 cup Chickpea flour (besan)
  • 4 tsp Oil
  • 1 tsp Salt
  • 200 grams Paneer (Cow’s), cubed
  • 1 tsp garam masala

Preparation

  1. Take curd in a bowl and whisk it well.
  2. Add chilli powder, cumin seed powder, ginger garlic paste, chilli, fennel seeds powder, pepper powder, besan, 1 tsp oil, and salt, and mix well.
  3. Marinate the paneer pieces in the curd mixture for at least an hour.
  4. Brush a non-stick grill pan with oil and place the paneer in it. Cook on both sides, and baste with oil if needed, till it turns brown.
  5. Serve hot with sliced onions, lemon and green chutney.

Nutrition Breakdown (100 g)

  • Calories – 204.6
  • Protein – 10.7 g
  • Fat – 15 g
  • Carbs – 7 g
  • Fiber- 1.5 g

Grilled Tofu

Ingredients

  • 1 block firm tofu, drained
  • 1/4 cup lemon juice
  • 1 tbsp olive oil
  • 2 sprigs coriander leaves chopped
  • 2 cloves minced garlic
  • 1/4 tsp cayenne pepper
  • 2 tsp chilli powder
  • 1 tsp salt
  • 1 tsp pepper powder

Preparation

  1. Slice the tofu, lengthwise, into 4 thick slabs, or cut it into cubes and thread on skewers.
  2. Whisk together the lime juice, olive oil, coriander leaves, garlic, chili powder, cayenne pepper, salt, and black pepper in a bowl.
  3. Brush the tofu with the marinade.
  4. Now, cover the tofu and refrigerate for about 15 minutes to an hour.
  5. Grill the tofu on a lightly oiled griddle until done, while brushing occasionally with the marinade for about 10 to 15 minutes.

Nutrition Breakdown (100 g)

  • Calories – 94.7
  • Protein – 6.8 g
  • Fat – 6.8 g
  • Carbs – 3.6 g
  • Fiber- 0.9 g

Protein Rich Diet Plan

While diet plans are meant to be balanced in nature, they can also be designed to improve the intake of a particular nutrient. This high protein diet plan will help increase the protein content in the body.

TimeMeal
6:00 AMLukewarm Amla Water(1 glass)

Soaked Walnut(4 piece (half of one))

6:30 AMBanana(1 small (6″ to 6-7/8″ long))
8:30 AMSoya Milk Unsweetened(200 ml)
10:00 AMSteamed Sprouts and Vegetables(1 bowl)

Apple Almond Chia Seeds Smoothie with low fat Milk(1 glass)

12:00 PMCoconut water(1 coconut yields)

Guava Fruit(2 fruit, with refuse)

2:15 PMLettuce Tomato Cucumber Carrot Beetroot Salad(1 bowl)
2:30 PMQuinoa Pulao with Tofu and Spinach(1 bowl)

Mixed Vegetable Raita(1.5 katori)

3:30 PMGreen Tea With Cinnamon(1 cup)

Low Fat Paneer(0.5 cup, cubes)

8:15 PMTomato Cucumber Carrot Salad(1 katori)
8:30 PMOats Cheela without Oil(2 piece)

Soya Matar ki Sabzi(1.5 katori)

10:30 PMJasmine Green Tea without Sugar(1 cup)
  • Start your day with soaked walnuts and lukewarm amla water.
  • Have steamed sprouts and vegetables, and Apple Almond Chia Seeds Smoothie for breakfast.
  • For lunch, eat a bowl of quinoa pulao with tofu and spinach, accompanied by 1.5 katori of mixed vegetable raita.
  • Two pieces of oats cheela without oil, and 1.5 katori of Soya Matar ki Sabzi should make up your dinner.
  • End your day with a cup of Jasmine Green Tea without sugar.

Following this diet plan will help one go a long way in improving their protein intake. You can find a balanced, one-week diet plan here.

It is extremely important to ensure your protein consumption is maintained, and the daily requirement is met. Enjoy the nutrient’s benefits, even if you are a vegetarian, simply by eating the 7 high protein foods mentioned above. As a non-vegetarian, you can learn how to increase your protein intake while keeping your fat consumption low here.

Tags: chickpeascottage cheesegreen peashigh protein vegetarian recipekidney beansLentilsmilkmixed seedsvegetarian protein
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Alpa Momaya

As the holder of a Post Graduate Diploma in Dietetics from the University of Mumbai, Alpa Momaya has always understood the value of good nutrition in an individual's life. She is a Registered Nutritional Practitioner (Canada) with over 15 years of experience in the field. Specializing in Clinical Nutrition, Pre & Post Natal Diets, and Weight Management, Alpa found her calling as a Sr. Nutritionist with HealthifyMe. Alpa's love for cooking and good nutrition has seen her contribute several recipes to the HealthifyMe database over the years. Additionally, she takes a keen interest in reading and painting.

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Comments 64

  1. Elouise P Smith says:
    3 months ago

    Very complete article!! And this is very helpful about veggie protein.
    Thank you for sharing amazing article.

    Reply
  2. Sumit says:
    3 months ago

    Nice,
    You have listed an awesome list and it’s really helpful to get more protein and boost our immunity.

    Reply
  3. Elouise P Smith says:
    5 months ago

    Many many thanks to you for your best Gide. I will try my best. And again thanks to you.

    Reply
  4. Arunkumar Ranganathan says:
    5 months ago

    Relaxed

    Reply
  5. bhishan says:
    6 months ago

    I was searching for this kind of article finally found. I was unable to find out the veg protein sources and diet plans before. I will try this from now. Thank you so much

    Reply
  6. Kaye says:
    7 months ago

    Thank you for the well-explained information. It’s really helpful that there are articles like this to help how we handle it, Keep sharing.

    Reply
  7. keerthifood says:
    7 months ago

    Hi! Thanks for sharing this nutritious blog with us! I think for all the vegan people around there it will be a great collective list for their healthy diet plan…

    Reply
  8. Reena says:
    8 months ago

    You write very well, you keep giving us such knowledge, you are an inspiration to us. Thank you.

    Reply
  9. pari joshi says:
    9 months ago

    Timepass is not a post, I am getting to learn a lot from your post you have written, you should keep writing similar posts in your life even further.

    Reply
  10. Maria Thomos says:
    1 year ago

    It is a great post for all who are health-conscious and vegetarian. I have started following a diet plan you have shared. I appreciate your knowledge. Indian vegetarian food has lot of resources and great taste.

    Reply
    • Navya says:
      1 year ago

      Hi Marie.. We are so grateful for your kind words. Thanks for sharing your feedback with us. Keep following our blogs.

      Reply
  11. Nutrindo Ideias says:
    1 year ago

    Very complete article and helpful about veggie protein.

    Reply
    • Navya says:
      1 year ago

      We really appreciate you taking the time out to share your experience with us. Thank you so much for your kind words.

      Reply
  12. Angel says:
    1 year ago

    Thanks for sharing this. A good protein diet is important especially if you are working out. Thanks for sharing this recipe I’ll try to add this variation for my diet. Here’s another article about diets.

    Reply
    • Shama J says:
      1 year ago

      Hi Angel, Thank you so much for taking the time to leave us this amazing review.

      Reply
  13. Johan Smith says:
    2 years ago

    nice article…..high protein foods are good for health

    Reply
  14. Envy Keto Review says:
    2 years ago

    Hello.This article was really fascinating, particularly because I was investigating
    for thoughts on this subject last Sunday.

    Reply
  15. Amitabh says:
    2 years ago

    I heard that soya chunk have some adverse effects on , thyroid and testosterone level ??

    Reply
  16. Villann Villann says:
    2 years ago

    How much gram contain in 1cup that you suggest

    Reply
  17. Kusum bansal says:
    3 years ago

    I want to try 😊

    Reply
  18. Deb says:
    3 years ago

    Hello Neha!
    Nice article. I am a regular long distance runner and an aspiring triathlete. As per my training requirements for lean muscle structure, I need about 90-95 gms protein per day (as per my weight). Is it really necessary to buy expensive whey proteins every month, or can I attain the 90gm requirement through food? I am a non-vegetarian. My trainer also told me that soya protein is no good!…is this true?
    Look forward to your views. Thanks a lot! Much appreciate.

    Reply
    • Navya says:
      1 year ago

      Hi Deb,
      It is not necessary to get your protein from whey protein only. If you are a non vegetarian and can include high biological value protein from lean meats and eggs, that will suffice too. Complementary protein from cereals and pulses in your main meals will add on to your protein. Whey is generally good post a workout or run and provides protein which is absorbed directly. You can include egg whites as well as post workout foods. Regarding soy, soy has a lower biological value than whey protein and whole eggs and so not valued by many but it is still a complete protein from plant sources. It can be used along with other protein sources to meet your daily requirements.
      Hope this answers your query.
      Also, We really appreciate you taking the time out to share your experience with us. Thank you so much for your kind words. 🙂

      Reply
  19. Anonymous says:
    3 years ago

    1 cup serving = how many grams???

    Reply
  20. Anonymous says:
    3 years ago

    1 cup = how much grams?

    Reply
  21. Mradul says:
    3 years ago

    You also add peanuts to your diet. 100 g of peanuts 25 g of protien.

    Reply
  22. Akash sinhal says:
    3 years ago

    hi miss neha, am still unable to gain much muscle…seriously man, is it possible for a vegie guy to gain heavily!!

    Reply
  23. Rahul says:
    3 years ago

    Mam,i need 212g protein,318g carbs and 79g fats per day.so what can i add to my diet to maintain the above requirement.
    pls suggest me mam
    thanks

    Reply
    • Shruti Naidu says:
      3 years ago

      Hi Rahul,

      Your diet needs to be planned in order for you to get the required amount of nutrients. There is no ready foods which can give you the mentioned amount of nutrients. If you are looking for some help with respect to a personalised diet, our coaches at HealthifyMe will be able to assist. Please download teh HealthifyMe app and reap teh benefits of personalised services.

      Hope this helps you!

      Reply
      • Arpit says:
        3 years ago

        had u got it whtevr u need from protein?
        can i also try this

        Reply
  24. rahul says:
    3 years ago

    Comment:hey i wnt to knw how cn i make my body build up my weight is too less how to gain weight without fat give me d name of food which i hv to include in my daily diet plz help yarr

    Reply
    • Shruti Naidu says:
      3 years ago

      Hi Rahul,

      Your situation calls for expert help and a personalised diet and wprkout plan. The best way you can get access to this is by downloading the HealthifyMe application and our certified diet and fitness coaches will be more than happy to assist you.

      Hope this helps!

      Reply
  25. Mandira Bhattacharjee (alongwith my husband RJ Bhattacharjee) says:
    3 years ago

    Very good article written by Naha Jain. She has summarily given 7 high class Indian vegetarian proteins. A good article to read and adopt for Indian as well as world veggies ! (rjbreaders.com). Mandira Bhattacharjee (alongwith my husband RJ Bhattacharjee), from Kolkata, India.

    Reply
  26. top nutrition tips says:
    4 years ago

    Thanks for sharing this useful information.The protein found in foods is used by every part of the body to develop, grow and function properly.

    Reply
  27. Ritesh says:
    4 years ago

    Milk curd chapattis dals & sometimes green peas everything is perfect brosis

    Reply
  28. Riteshd says:
    4 years ago

    Milk curd chapattis dals & sometimes green peas everything is perfect brosis

    Reply
  29. Jigar says:
    4 years ago

    Hi
    Can you please give me a full day high protin low catb diet plan (Vegetarian) .Around 1200 calories

    Thank you.

    Reply
    • Shruti Naidu says:
      4 years ago

      Hi Jigar,

      Please download the HealthifyMe App and get easy access to personalized diet and workout plans.

      Reply
  30. amit r says:
    4 years ago

    Plz weight gain salution

    Reply
    • Shruti Naidu says:
      4 years ago

      Hi Amit,

      Please download the HeathifyMe app to get easy access to personalized diet and workout plans.

      Reply
  31. Rahul Paul says:
    4 years ago

    hii mam I wana get 60 grm protein frm my diet so what should i eat??? I can’t eat egg becoz my hv another issue with egg, plzzz do suggest me

    Reply
    • Shruti Naidu says:
      4 years ago

      Hi Rahul,

      Here are a few vegetarian sources of protein that you can consume, dals, lentils, sprouts, milk and its products, soy products, mushrooms, green leafy vegetables, hummus, and nuts.

      Reply
  32. Bindu says:
    4 years ago

    Very good

    Reply
  33. Deepika bajaj says:
    4 years ago

    Hi in my case my kidney is loosing protein approx 1300-1500 and dr recomend me to take protein in
    My daily routein so pls suggeat me that how and how much in which way i can take protein

    Reply
    • Shruti Naidu says:
      4 years ago

      Hi Deepika,

      You must consume at least minimum 0.7 to 0.8 g per kg body weight high quality protein like milk and its products, lean portions of meat, soy products, etc.

      Reply
  34. ankit says:
    4 years ago

    nice article

    Reply
  35. Mavani nensi k says:
    4 years ago

    Nice
    Thank u for this information

    Reply
  36. Mavani nensi k says:
    4 years ago

    Nice

    Reply
  37. Harshit says:
    4 years ago

    Nice “Indian” Article. Was looking for kind of this.

    Reply
  38. Dheeraj Sharma says:
    4 years ago

    Hi Neha…
    Being a vegan it’s really difficult for me to fulfill my daily requirement of protein, precisely my protein intake has be 160 grams.
    I am trying my level best to achieve it but can’t cope up with my hectic schedule. How many meals should I make in order to fulfill my daily need.
    Regards: Dheeraj Sharma

    Reply
    • Shruti Naidu says:
      4 years ago

      Hi Dheeraj,

      Ideally, you should have a minimum of 6 – 8 meals in a day, including your pre and post workout meals. You can fulfil your daily protein intake by consuming products made out of soya, like soya chunks, soya bean curd or tofu. You may also substitute normal milk with almond or peanut milk. If needed you can also take protein supplements that do not contain dairy.

      Reply
  39. Himanshu sharma says:
    4 years ago

    Thank you Neha .. For such a Good Article .. Its really helpful.. And it worked for me..

    Reply
    • Shruti Naidu says:
      4 years ago

      Hi Himanshu,

      So glad this article helped you! Thank you for your feedback.

      Reply
  40. Mamta says:
    4 years ago

    Hi I loss my wait 63 to 57 how can I Daiting n reduce body

    Reply
    • Shruti Naidu says:
      4 years ago

      Hi Mamta,

      Please download the HealthifyMe app and enjoy a 7-day free trial. This will also enable you to schedule a free consultation call with a diet coach, who will help you.

      Looking forward to hearing back from you.

      Reply
  41. Raj says:
    4 years ago

    Nice Article Neha, thank you for sharing.

    Reply
  42. Sharmistha Sen says:
    4 years ago

    Good article

    Reply
  43. Harry virk says:
    4 years ago

    Thank you

    Reply
  44. Martin says:
    4 years ago

    Nice Article !!

    Reply
  45. akash says:
    4 years ago

    How to add 50 gram protein in daily diet ??

    Reply
    • Shruti Naidu says:
      4 years ago

      Hi Akash,

      Please download the HealthifyMe app and enjoy a 7-day free trial. You will also be able to free consultation call with a diet or fitness coach. They will be able to help you with your protein intake.

      Reply
    • Harry virk says:
      4 years ago

      Eat 8 chapati per day 3 morning , 2 lunch time nd 3 in dinner one chapati contain 3 gm of proteins , total 24 gm and eat 100 gm of soyabeans dal , 35 gm proteins, 35 +24 =59 gm of proteins

      Reply
      • Alap says:
        4 years ago

        Too much carb as compared to Protein in Chapatis. There are better options.

        Reply
    • Akshat says:
      4 years ago

      Consume 1 cup Curd and 2 Glass Milk 300ml and Dry fruits
      Don’t make any changes in your Normal diet.

      Reply
  46. Sirohi says:
    4 years ago

    Wow thanks I will try to add all these items in my daily diet

    Reply

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