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Diet Chart For veg protein

Last Updated: Jun 20, 2024

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A veg protein diet in India is not hard to procure. It is a misconception that meat is the biggest source of protein when several legumes have just as much protein content. Chickpeas, kidney beans, and milk are heavily loaded with it. Typical Indian food items such as cottage cheese (paneer) and lentils (dal) have been bet on by several dieticians. Whole grains and nuts complete the amino acid needs of our body. When it comes to vegetables, peas and spinach are the go-to product for a dose of tasty proteins. Soya chunks or quinoa are some unique food products that have the muscle-building nutrient in ample quantities. For the adventurous foodie, amaranth, hemp seeds, and chia seeds are also protein-rich.

Proteins help in cell regeneration and improve muscle density. Its intake also leads to natural weight loss since hunger impulses are reduced and satiety is increased. There are several ways to consume proteins for maximum retention. Following a veg protein diet is not synonymous with limited options. Dhokla, chhole, rajma and even chana chaat are delicious Indian dishes that are high in protein. For someone interested in global cuisine, tofu is a must-have ingredient. Avocados and black beans when added to a meal increase the protein percentage greatly. Hummus, made from chickpeas, is also a versatile addition to any meal.

Diet Chart

Sunday
Breakfast (8:00-8:30AM)Cheese sandwich(4 slice bread) + 1 cup skimmed milk.
Mid-Meal (11:00-11:30AM)1 Ripe Banana
Lunch (2:00-2:30PM)Chapati (3) + Masoor Dal (1 cup) + 2 Roasted Papad + 1/4th Fresh Lime + Cabbage curry (1 cup)
Evening (4:00-4:30PM)Ripe Papaya (1 cup)
Dinner (8:00-8:30PM)Chapati (2) + Potato n Drumstick curry (1/2rd cup)
Monday
Breakfast (8:00-8:30AM)chapati-2+ Paneer sabji 1 cup
Mid-Meal (11:00-11:30AM)Fruit Salad (1 cup)
Lunch (2:00-2:30PM)Chapati (3) + Arhar Dal (1 cup) + 1/4th Fresh Lime + Fried Badi (1/3rd cup) + Pumpkin n Potato Curry (1 cup)
Evening (4:00-4:30PM)Soy Milk (1 cup)
Dinner (8:00-8:30PM)2 Chapati + Mix Veg. (1/3rd cup)
Tuesday
Breakfast (8:00-8:30AM)Uthappam 2 +Tomato /green chutney + 1 glass skimmed milk.
Mid-Meal (11:00-11:30AM)Fruit Salad (1 cup)
Lunch (2:00-2:30PM)Chapati (2) + Rajma (1 cup) + 1/4th Fresh Lime + Salad (1 serve)
Evening (4:00-4:30PM)Cottage Cheese with 1/2 tsp Honey (1/2 cup)
Dinner (8:00-8:30PM)Mashed Rice (1/2 cup) + Milk (1/3rd cup) + Jaggery (2 tsp)
Wednesday
Breakfast (8:00-8:30AM)Paneer Paratha 2 + 1 tbs green chutney.
Mid-Meal (11:00-11:30AM)1 Ripe Banana
Lunch (2:00-2:30PM)Chapati (3) + Masoor Dal (1 cup) + 2 Roasted Papad + 1/4th Fresh Lime + Cabbage curry (1 cup)
Evening (4:00-4:30PM)Ripe Papaya (1 cup)
Dinner (8:00-8:30PM)2 Chapati + Baked Beetroot n Carrot (1/3rd cup)
Thursday
Breakfast (8:00-8:30AM)Aloo Paratha 2 + Tomato chutney
Mid-Meal (11:00-11:30AM)Fruit Salad (1 cup)
Lunch (2:00-2:30PM)Chapati (3) + Arhar Dal (1 cup) + 1/4th Fresh Lime + Fried Badi (1/3rd cup) + Pumpkin n Potato Curry (1 cup)
Evening (4:00-4:30PM)Cottage Cheese with 1/2 tsp Honey (1/2 cup)
Dinner (8:00-8:30PM)Parboiled Rice (1/2 cup) + Carrot n Beetroot Curry (1 cup)
Friday
Breakfast (8:00-8:30AM)Cheela with paneer filling- 2
Mid-Meal (11:00-11:30AM)Fruit Salad (1 cup)
Lunch (2:00-2:30PM)Chapati (2) + Rajma (1 cup) + 1/4th Fresh Lime + Salad (1 serve)
Evening (4:00-4:30PM)Soy Milk (1 cup)
Dinner (8:00-8:30PM)Khichdi (1/2 cup) + Baked Potato (1/3rd cup)
Saturday
Breakfast (8:00-8:30AM)Chapati 3 + Tofu masala 1 cup.
Mid-Meal (11:00-11:30AM)Fruit Salad (1 cup)
Lunch (2:00-2:30PM)Chapati (2) + Paneer curry (1 cup) + Carrot n Cucumber Salad (1 serve)
Evening (4:00-4:30PM)Cottage Cheese with 1/2 tsp Honey (1/2 cup)
Dinner (8:00-8:30PM)1.5 Chapati + Milk (1/3rd cup) + Jaggery (2 tsp)

Food Items To Limit

  1. Hard Cheese
  2. Caeser Salad
  3. Vegetable Soups
  4. White Sugar
  5. French Fried

Do's And Dont's

Do's:

  1. Eat foods rich in, or fortified with, calcium
  2. Pair iron-rich foods with vitamin C
  3. Be mindful of protein: About 20% of your total calories should come from protein

Don'ts:

  1. Eat mostly processed sources of protein
  2. Think going veg is automatically making your diet healthier
  3. Get stuck in a diet rut

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Food Items You Can Easily Consume

  1. Tofu
  2. Lentils
  3. Beans
  4. Nuts
  5. Grains
  6. Leafy Greens
  7. Dried Fruits

References

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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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