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Diet Chart For High protein

Last Updated: Dec 05, 2023

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Protein is crucial to nearly every bodily function. We need it to have energy, to feel full, to build muscle, to process nutrients, boost immunity to send chemical signals and basically to stay alive. High protein is needed in clinical instances (pregnancy, malnutrition, injuries, burns) and general instances (muscle building, weight loss). Proteins are made up of amino acids and out of 21 amino acids 10 are not produced in our body, and we call them as essential amino acids. So it is necessary to get it from external sources to complete the formation of protein in our body. A high-protein diet is often recommended by bodybuilders and nutritionists to help efforts to build muscle and lose fat. It should not be confused with low-carbohydrate diets, such as the Atkins Diet, which are not food-energy–controlled and which often contain large amounts of fat.

Person to person the needs of the protein differ, excess consumption of protein may cause health problems. The breakdown of protein results in two types bodily waste: non-nitrogenous and nitrogenous. Non-nitrogenous waste is combination of carbon dioxide and water. Nitrogenous waste is referred to as urea, uric acid and creatinine. Urea makes up the majority of these types of waste products. It is advised for those on a high protein diet to drink ample quantities of water to aid in the excretion process of this nitrogen based waste via the kidneys.

Diet Chart

Sunday
Breakfast (8:00-8:30AM)Mashroom Paratha 2 + Tomato chutney+ Scrambled egg( 2egg)
Mid-Meal (11:00-11:30AM)plane Yoghurt with raw vegetables / grilled vegetables -1 cup
Lunch (2:00-2:30PM)1/2 cup rice + 3 medium chappati+ Fish masala 1 cup( fish 180 g)+ Snake guard subji 1/2 cup.
Evening (4:00-4:30PM)1 cup boilled channa+ light tea 1 cup.
Dinner (8:00-8:30PM)3 Roti/ chapati+ 1/2 cup mix veg curry
Monday
Breakfast (8:00-8:30AM)4 Idli + Sambar 1/2 cup+1 table spoon Gren chutney/ Tomato Chutney+ 2 egg white
Mid-Meal (11:00-11:30AM)1 cup bana+ almond milk shake.
Lunch (2:00-2:30PM)1 cup rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small cup low fat curd.
Evening (4:00-4:30PM)1 cup tea+ Home made protein bar.
Dinner (8:00-8:30PM)3 Roti / chappathi+Ridge guard subji 1/2 cup.
Tuesday
Breakfast (8:00-8:30AM)Sprouts & Paneer Paratha 3+ Green chutney.
Mid-Meal (11:00-11:30AM)1 cup boilled black channa.
Lunch (2:00-2:30PM)1.5 cup rice+ chicken curry( 150 gm chicken)+ Palak subji 1/2 cup+ 1/2 cup low fat curd.
Evening (4:00-4:30PM)1 Portion fruit salad+ Yoghurt
Dinner (8:00-8:30PM)Brocken wheat upma 1 cup+ 1/2 cup green beans subji
Wednesday
Breakfast (8:00-8:30AM)Chicken sandwich(4 slice bread) + 1 cup skimmed milk.
Mid-Meal (11:00-11:30AM)1 Portion fruit salad+ Cottage cheese.
Lunch (2:00-2:30PM)Veg pulav rice 1.5 cup+ 1 cup Soya Chunk curry+ 1/2 cup Low fat curd.
Evening (4:00-4:30PM)1 cup light tea+ Chicken salad 1 cup.
Dinner (8:00-8:30PM)3 roti/ Chapathi+ Ladies finger subji 1/2 cup.
Thursday
Breakfast (8:00-8:30AM)chappati-4+ Egg roast 1/2 cup 2 egg
Mid-Meal (11:00-11:30AM)green gram sprouts 1 cup
Lunch (2:00-2:30PM)4 Roti+1/2 cup salad + Fish curry ( 180 gm fish)+ 1/2 cup cabbage subji.
Evening (4:00-4:30PM)1 Portion fruit+ cotage cheese
Dinner (8:00-8:30PM)3 Roti / chappathi.+ Tomato subji 1/2 cup.
Friday
Breakfast (8:00-8:30AM)Soya flour Uthappam 2 +Tomato /green chutney + 1 glass skimmed milk.
Mid-Meal (11:00-11:30AM)1 Portion fruit salad+ Cotage cheese.
Lunch (2:00-2:30PM)1.5 cup rice+Kidney beans curry 1 cup + 1/2 cup cucumber salad+ Ladies finger subji 1/2 cup.
Evening (4:00-4:30PM)1 Cup light tea+ Brown rice flakes poha with nuts 1 cup.
Dinner (8:00-8:30PM)Wheat dosa 3 + 1 cup Bitter guard subji.
Saturday
Breakfast (8:00-8:30AM)Chicken keema Paratha 2+ 1 tbs green chutney+ 1 glass skim milk.
Mid-Meal (11:00-11:30AM)1 cup boilled channa
Lunch (2:00-2:30PM)4 chapati+ Grilled chicken 150 gm+ Dhal 1/2 cup+ cucumber salad 1/2 cup.
Evening (4:00-4:30PM)1 cup blue berry milk shake
Dinner (8:00-8:30PM)Brocken wheat upma 1 cup+ 1/2 cup green beans subji

Do's And Dont's

Do's

  1. Take good quality proteins
  2. Drink more water
  3. Eat complex carbohydrates.
  4. Drink skimmed milk for better protein absorption.
  5. Include all variety protein sources with your diet.

Dont's

  1. Don't take huge amount of protein at a time.
  2. Don't go for a fatty preparation of protein sources.

Food Items You Can Easily Consume

  1. Skinless Chicken: White meat is the leanest choice, but even dark meat can be a good choice if you skip the skin. Both chicken and turkey give you about 25 grams of high-quality protein, along with B vitamins and selenium.
  2. 90% (or Leaner) Ground Beef: Lean ground beef is a source of high-quality protein, and you don't need a lot to get the protein you need. Just 3 ounces delivers 22 grams of protein, along with a healthy dose of iron, zinc and vitamin B1
  3. Beans & Lentils: These vegetarian proteins are super-healthy and you should eat them frequently. Not only do they give you protein (9 grams per half cup), they are also brimming with filling fiber, heart-healthy folate and energy-creating iron.
  4. Lowfat or Nonfat Dairy: Dairy products, like milk, yogurt, cottage cheese and ricotta cheese are good lean sources of protein. Make a smoothie with yogurt, skim milk and your favorite fruits for an on-the-go breakfast or snack.
  5. Tofu & Other Soy Foods: Soy is one of the top vegetarian protein sources. 1/2 cup of tofu gives you 8 - 10 grams of protein (depending on whether it’s soft or firm), while 1 cup of edamame gives you 17 grams.
  6. Eggs:The incredible, edible egg is a good way to get a bit of protein in your diet. One egg offers 6 grams of protein for just 70 calories.

References

  • McAuley KA, Hopkins CM, Smith KJ, McLay RT, Williams SM, Taylor RW, Mann JI. Comparison of high-fat and high-protein diets with a high-carbohydrate diet in insulin-resistant obese women. Diabetologia. 2005 Jan 1;48(1):8-16.
  • Baba NH, Sawaya S, Torbay N, Habbal Z, Azar S, Hashim SA. High protein vs high carbohydrate hypoenergetic diet for the treatment of obese hyperinsulinemic subjects. International journal of obesity. 1999 Nov;23(11):1202-6.
  • Piatti PM, Monti LD, Magni F, Fermo I, Baruffaldi L, Nasser R, Santambrogio G, Librenti MC, Galli-Kienle M, Pontiroli AE, Pozza G. Hypocaloric high-protein diet improves glucose oxidation and spares lean body mass: comparison to hypocaloric high-carbohydrate diet. Metabolism. 1994 Dec 1;43(12):1481-7.

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Written ByDrx Hina FirdousPhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child CarePharmacology
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Reviewed ByDt. Triveni KovvadaDiploma In Diet & NutritionDietitian/Nutritionist

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