Indian high protein diet

Here is the sample high protein veg diet- 1 day plan( which has good source of protein,calcium,fiber and other important nutrients)

menu amounts calories protein(gms)
milk 8oz/250ml/1cup 90 8
breakfast
roti/whole wheat bread 2 160 4
paneer bhruji(add lots of veggies)          1/4 cup 150 8
mid morning
Mix sprouts with veggies and peanuts 1 cup/10 peanuts 125 7
watermelon 1 cup or 1 slice 60
lunch
besan roti(missi) 2(thin with tsp ghee) 200 6
lentil (brown ,green,yellow)dal 1 cup 250 14
spinach /potato sabji 1 cup(200gms) 120 3
carrot/beet/cucumber raita 1/2 cup 85 4
evening snacks
milk 1cup/8oz/250 ml 90 8
black chana chat 1 cup 150 14
(add onion tomato,mint chutney)
orange 1 medium 60
dinner
grilled sandwich
bread(whole wheat) 2 slices 160 4
paneer 1oz (1/4 cup) 90 8
hummus 1/4c 100 7
veggies of choice 1cup 25 1
1915 96

Protein content also varies on preparation style,like some prepare pulses curry, dal thick  and some prepare very thin and watery. Make sure to drinks lots of water on a high protein diet.

 

 

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