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Affordable 90g Protein Diet Plan

The document outlines a daily diet plan providing approximately 90g of protein, including meals such as boiled eggs, roti, dal, and milk. It also includes a budget-friendly grocery list for a week, detailing quantities and costs for essential protein sources. Additionally, tips are provided for meal prep and protein supplementation options.

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ankushmudi611
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262 views1 page

Affordable 90g Protein Diet Plan

The document outlines a daily diet plan providing approximately 90g of protein, including meals such as boiled eggs, roti, dal, and milk. It also includes a budget-friendly grocery list for a week, detailing quantities and costs for essential protein sources. Additionally, tips are provided for meal prep and protein supplementation options.

Uploaded by

ankushmudi611
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
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Affordable 90g Protein Diet Plan

Daily Protein Diet Plan (Approx. 90g Protein)

Time | Meal | Protein (g)


---------------------------------------------------------------
6:30 AM | 2 boiled eggs + 1 banana | 13
8:00 AM | Handful roasted black chana (30g) | 6-7
2:00 PM | Lunch: 2 roti + 1 bowl dal + 50g soya | 30
4:00 PM | 300 ml milk + 1 tbsp peanut butter | 13-14
6:30 PM | Sprouts salad (100g moong/chana mix) | 7-8
8:30 PM | Dinner: 2 roti + egg bhurji (2 eggs) | 17
Before bed | 1 glass milk or 1 boiled egg (optional) | 6-9

Budget-Friendly Grocery List (Weekly)

Item | Quantity/Week | Approx. Cost (Rs.)


-----------------------------------------------
Eggs | 14-16 | Rs. 90-120
Milk (500 ml/day) | ~3.5 L | Rs. 150-180
Soya Chunks | 350g | Rs. 40-50
Roasted Chana | 200g | Rs. 30-40
Dal (any type) | 500g | Rs. 60-70
Moong/Chana sprouts| 400g | Rs. 40-50
Roti flour + veg | - | Variable
Peanut butter (opt.)| 200g | Rs. 80-100

Tips

* Boil eggs in advance to save time before school.


* Prep sprouts in bulk and refrigerate for 2-3 days.
* Combine dal + roti + soya for a powerful vegetarian protein combo.
* If you fall short on time, add 1 scoop whey protein (~Rs. 30) to boost protein easily.

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