Hello, I am 27 years old, vegan, male, height 5'7, weight 74 kg, food preference North Indian. What should I eat, fulfill my protein and fiber requirements? How much protein intake is necessary?
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Few diet tips - not to eat fried food items and can eat all green vegetables, moong, chana, dal, rice etc and to apply ghee over chappati and don't apply oil over chappati and to drink milk mixed with turmeric powder twice a day and if possible eat eggs on alternate days and if possible in breakfast eat atleast one bajra ka rotla and eat seasonal fruit.
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Dear lybrateuser, -The protein rich foods are paneer, milk, cheese, tofu, soya products, lentils,green peas,oatmeal, pumpkin seeds, spinach, broccoli, almonds, peanut butter, nuts -include at least one item from above in each meal & also have protein rich snacks such as a katori of yogurt, handful of almonds or mixed nuts or butter milk, veg salad , this will approximately fulfill your daily requirement of 56gm of protein.
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