An important step for healthy lifestyle
In today’s time, awareness about fitness and healthy diet is continuously increasing. In such a situation, adopting high protein mile plan is a smart and effective way which not only strengthens muscles, but also helps in weight loss and energy. This article has been written in Hindi in SEO friendly way so that you can easily find and use information on the Internet.
1.Why is high protein diet necessary?
Protein is the basic requirement of our body. It is helpful in repairing muscle, balance of hormones and strengthening the immune system. If you are aiming to improve weight loss, muscle gains or general health, then high protein mile plan will be beneficial for you.
High Protein Mile Plan (Weekly Plan)
Morning breakfast
Monday: boiled eggs + oats + almond milk
Tuesday: Paneer Paratha + Herbal Tea
Wednesday: Sprouts Salad + Curd
Thursday: Protein Shake + Brown Bread Omelet
Friday: porridge + boiled eggs
Saturday: Moong Dal Chila + Peanut Butter
Sunday: Tofu Sandwich + Fruit Bowl
Lunch
Grilled chicken/tofu/cheese + brown rice + vegetable + salad
Lentil + Quinoa/Multigrain Bread + Green Vegetable
Rajma/Chana Curry + Brown Rice + Curd
Evening snack
Roasted gram
protein bar
Green tea + nuts
Egg Bhurji
Makhane
Dinner
Boiled pulses or low fat cheese
Grilled fish/soy chunks
Vegetable Soup + Tofu
Chicken with salad/cheese tikka
High protein sources for vegetarian people:
Moong dal, gram, lentils
Soya Chunks, Tofu
cheese curds
Nuts and seeds (flaxseed, chia seeds)
Quinoa, Oats
Protein source for non -vegetarian people:
Eggs, chicken, fish
Mutton (in low fat)
Sea food
Protein supplements (if necessary)
In mind things:
- Drink plenty of water – water is necessary to digest protein.
2Maintain balance – not only protein, carbohydrates and fat also take balanced quantity.
- Do not forget the exercise – The effect of high protein diet will be seen more only when you exercise regularly.
High protein mile plans are not only helpful in weight loss and muscles to increase, but it also improves the entire health. Whether you are a vegetarian or a non -vegetarian, you should choose food according to the need of your body.
If you want a healthy and active lifestyle, then include high protein diet in your life today.
High Protein Mile Plan: An important step for healthy lifestyle
In today’s time, awareness about fitness and healthy diet is continuously increasing. In such a situation, adopting high protein mile plan is a smart and effective way which not only strengthens muscles, but also helps in weight loss and energy. This article has been written in Hindi in SEO friendly way so that you can easily find and use information on the Internet.
Why is high protein diet necessary?
Protein is the basic requirement of our body. It is helpful in repairing muscle, balance of hormones and strengthening the immune system. If you are aiming to improve weight loss, muscle gains or general health, then high protein mile plan will be beneficial for you.
High Protein Mile Plan (Weekly Plan)
Morning breakfast
Monday: boiled eggs + oats + almond milk
Tuesday: Paneer Paratha + Herbal Tea
Wednesday: Sprouts Salad + Curd
Thursday: Protein Shake + Brown Bread Omelet
Friday: porridge + boiled eggs
Saturday: Moong Dal Chila + Peanut Butter
Sunday: Tofu Sandwich + Fruit Bowl
Lunch
Grilled chicken/tofu/cheese + brown rice + vegetable + salad
Lentil + Quinoa/Multigrain Bread + Green Vegetable
Rajma/Chana Curry + Brown Rice + Curd
Evening snack
Roasted gram
protein bar
Green tea + nuts
Egg Bhurji
Makhane
Dinner
Boiled pulses or low fat cheese
Grilled fish/soy chunks
Vegetable Soup + Tofu
Chicken with salad/cheese tikka
High protein sources for vegetarian people:
Moong dal, gram, lentils
Soya Chunks, Tofu
cheese curds
Nuts and seeds (flaxseed, chia seeds)
Quinoa, Oats
Protein source for non -vegetarian people:
Eggs, chicken, fish
Mutton (in low fat)
Sea food
Protein supplements (if necessary)
In mind things:
- Drink plenty of water – water is necessary to digest protein.
2Maintain balance – not only protein, carbohydrates and fat also take balanced quantity.
- Do not forget the exercise – The effect of high protein diet will be seen more only when you exercise regularly.
High protein mile plans are not only helpful in weight loss and muscles to increase, but it also improves the entire health. Whether you are a vegetarian or a non -vegetarian, you should choose food according to the need of your body.
If you want a healthy and active lifestyle, then include high protein diet in your life today.
2.What Are Good High Protein Meals?
High Protein Miles: Best Options for Strength and Health
In today’s busy lifestyle, it is very important to take a protein -rich diet to keep the body fit and energetic. Protein not only helps in muscle repair and development, but also plays an important role in weight loss, strengthening the immune system and maintaining energy throughout the day. In this article, we will know some best high protein miles which are delicious and healthy.
Best option of high protein miles (both vegetarian and non -vegetarian)
- Moong Dal Chilla
Moong dal is a great source of protein. The cheela made by mixing vegetables in it is fantastic for breakfast or light dinner.
- Sparouts Salad
Sprouted moong, gram and lentils contain plenty of protein. It is a perfect healthy snack with lemon and spices.
- Paneer Bhurji or Grilled Cheese
Paneer is a high protein food. Use it by grilling or as a bhurji, both taste and health will be available.
- Boiled eggs and brown bread
Breakfast has a great combination of boiled eggs and fiber -rich brown bread, which gives protein and energy.
- grilled chicken or fish
Chicken breasts and fish like Salman or Rohu contain high amounts of protein. Eating it by grilling it is a more healthy option.
- Tofu and Soya Chunks
Tofu and Soya Chunks are very good protein options for vegetarians. They can be eaten as curry, tikka or vegetable.
7Lentils and Quinoa/Brown Rice
Many types of pulses like toor, lentils and urad dal are rich in protein. If you eat them with quinoa or brown rice, you will get complete nutrition.
- Oats protein shake
A healthy and tasty shake can be prepared by mixing milk, banana, and protein powder in oats, which is ideal for the morning.
3.How Can I Eat 70 Grams of Protein A Day?
Easy and effective way
If you want to include 70 grams of protein daily in your diet, then it is not a difficult task. You can easily meet this goal with the right planning, balanced diet and little information. This article is SEO friendly and in Hindi, simple words are told how you can take 70 grams of protein daily.
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Easy ways to take 70 grams of protein daily
- Start the day with protein (breakfast)
2 boiled eggs = 12 grams of protein
1 cup oats with milk = 10 grams of protein
1 banana or peanut = 4 grams of protein
Total protein (morning): about 26 grams
- Add protein to lunch (lunch)
1 bowl of lentils = 9 grams
100 grams cheese/tofu = 18-20 grams
1 bowl brown rice/quinoa = 5 grams
Total protein (afternoon): about 30 grams
- Evening Snack
1 cup sprouts = 7-9 grams
Green T + 10-15 almonds or roasted gram = 5 grams
Total protein (evening): about 12-14 grams
- Dinner (dinner)
1 bowl vegetable + cheese/soy chunks = 8-10 grams
1 cup yogurt = 5 grams
Total protein (night): about 13-15 grams
4.Which Food is High in Protein for Vegetarians?
List of high protein foods for vegetarians
- Tofu (Tofu)
Tofu made of soy milk is the best vegetarian source of protein. It is light, easy to digest and multiple useful. Vegetable, grill or tikka – can be eaten in any form.
Protein: About 10 grams per 100 grams
Advantage: Helpful in both weight loss and muscles building
- Moong and lentils
Pulses are part of Indian food and have rich natural protein. Including moong and lentil dal in the diet daily is a healthy option.
Protein: 7-9 grams per bowl (cooked)
Advantage: Low fat, high nutrient and help in digestion
- Cottage Cheese
Paneer is a popular vegetarian protein source that is also rich in calcium and healthy fats.
Protein: 18 grams per 100 grams
Advantage: Best for body building and bone strength
- Sprouts
Sprouted grains such as gram, moong, and alfalfa seeds are not only rich in protein, but also rich in fiber and antioxidants.
Protein: 8-10 grams per cup
Advantage: Help in weight control and digestion
- Soya Chunks and Soya Bean
Foods made from soy are protein powerhouses for vegetarians. They can be used in curry, casserole or tikki.
Protein: 50 grams per 100 grams (dry weight)
Advantage: Source of net plant based protein
6.Nuts and seeds (almonds, chia, linseed)
These small looking foods are a great combination of protein, healthy fats and fiber. Take it in the morning or snack time.
Protein: 5-7 grams per hand
Advantage: Heart Health and Energy Boost
5.Cheap Vegetarian Protein sources?
- Moong Dal
Moong dal is an excellent and cheaper source of protein. It can be eaten as khichdi, cheela or lentils.
Protein: 7-8 grams per bowl
Price: Affordable and easily found
- Chana (Black Chana/White Chana)
Both boiled or roasted gram are high protein. They keep stomach full for a long time and are also nutritious.
Protein: 15-18 grams per cup (cooked)
Advantage: Helps in weight loss
- Soya Chunks
Soya chunks are also called “Vegetarian Meat”. It is cheap and rich in protein.
Protein: About 50 grams per 100 grams (dry weight)
Price: More protein at very low cost
- Peanuts
Cheap, delicious and nutritious peanuts are a great snack that gives protein and healthy fats.
Protein: About 7 grams per hand
Uses: In the form of roasted or chutney
- Milk and curd
Milk and products made from it such as yogurt or buttermilk are found in every house and are cheap.
Protein: 8 grams per glass of milk, 6-7 grams per cup of yogurt
Advantage: Best for strengthening bones
- Sprouts (sprouts)
Sprouted moong, gram and lentils are also cheap and rich in nutrition. It is very beneficial to take them in the morning.
Protein: 8-10 grams per cup
Uses: Salad, Chaat or Vegetable
- Oats
Oatmeal is a light and low-cost food in which protein along with fiber is also good.
Protein: 5-6 grams per cup
Advantage: Perfect for morning breakfast
Often asked questions – cheap vegetarian protein sources
1. What are the cheapest protein sources for vegetarians?
Foods such as moong dal, gram, Rajma, peanuts, tofu, soy chunks, porridge, sprouted grains (sprouts), milk and curd are cheap, easily available and rich in protein.,
2Can vegetarian people take enough protein without supplement?
Of course, if vegetarian people eat pulses, soy, dairy products, nuts and whole grains balanced, they do not need supplement.,
3. How much protein is there in 100 grams of soy chunks?
100 grams of dried soy chunks contain about 50 grams of protein. It is considered the most powerful and cheap protein source for vegetarians.,
4. Are Sprouts a good source of protein?
Yes, sprouted moong and gram contain good amounts of protein. About 8–10 grams of protein can be found in a cup of sprouts.,
5. Is peanuts cheap protein source?
Yes, peanuts are a cheap and nutrition -rich food. It contains a good amount of protein, healthy fat and fiber.
