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High-Protein Meal Plan Guide

The document outlines a daily meal plan totaling approximately 120g of protein, with specific protein contributions from breakfast, lunch, snacks, and dinner. It provides multiple options for each meal, detailing the protein content of various food combinations. Additionally, it includes tips for boosting protein intake through the addition of certain foods and snacks.

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Dell Lap
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77 views2 pages

High-Protein Meal Plan Guide

The document outlines a daily meal plan totaling approximately 120g of protein, with specific protein contributions from breakfast, lunch, snacks, and dinner. It provides multiple options for each meal, detailing the protein content of various food combinations. Additionally, it includes tips for boosting protein intake through the addition of certain foods and snacks.

Uploaded by

Dell Lap
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Total Protein Intake: ~120g

• Breakfast: 30g
• Lunch: 35g

• Snacks: 15g
• Dinner: 40g

Breakfast (~30g Protein)

Option 1: Besan Chilla + Curd

• 2 Besan Chillas (½ cup Besan) → 12g protein

• ½ cup Curd → 5g protein

• 1 tsp Flaxseeds → 2g protein

• 1 cup Soy Milk → 10g protein

Total: ~30g Protein

Option 2: Oats & Peanut Butter Shake


• ½ cup Oats → 6g protein

• 1 tbsp Peanut Butter → 4g protein


• 1 cup Soy Milk → 10g protein

• 1 tbsp Chia Seeds → 4g protein

• 1 Banana (optional)

Total: ~24g Protein

Lunch (~35g Protein)


Option 1: Dal + Rice + Soya Chunks

• 1 cup Cooked Moong Dal → 14g protein

• 1 cup Brown Rice → 5g protein

• ½ cup Boiled Soya Chunks → 15g protein

• 1 tsp Ghee

Total: ~34g Protein


Option 2: Paneer Bhurji + Roti

• 100g Paneer (Homemade or Market) → 18g protein


• 2 Whole Wheat Roti → 8g protein
• ½ cup Boiled Green Peas → 5g protein

Total: ~31g Protein

Evening Snack (~15g Protein)


Option 1: Roasted Chana & Peanuts

• ½ cup Roasted Chana → 10g protein


• 2 tbsp Peanuts → 5g protein

Total: ~15g Protein


Option 2: Sprouts Chaat

• 1 cup Sprouted Moong Dal → 14g protein

• Chopped Onion, Tomato, Lemon & Spices

Total: ~14g Protein

🍽 Dinner (~40g Protein)


Option 1: Soya Chunk & Veg Stir-Fry + Chapati

• 1 cup Cooked Soya Chunks → 30g protein


• 1 small bowl Mixed Veggies → 5g protein

• 1 Whole Wheat Roti → 5g protein

Total: ~40g Protein

Option 2: Rajma + Quinoa

• 1 cup Rajma (Kidney Beans, Cooked) → 15g protein

• 1 cup Quinoa → 8g protein

• ½ cup Tofu Cubes → 15g protein

Total: ~38g Protein

Extra Protein Boosting Tips:

Increase Soy Chunks, Tofu, and Paneer in meals if needed.


Use curd, nuts, and seeds as side add-ons.
Drink soy milk or eat sprouts for quick protein snacks.
Homemade protein ladoos (peanut + jaggery + seeds) for extra energy.

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