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High Protein Vegetarian Meal Plan for Fat Loss

This plan is packed with vegetarian protein sources like Indian dal, almonds, spinach, tofu, curd, milk, beans and sprouts. Are trying it and notice the result.

Vegetarian diets are thought to be to be incomplete protein source for the reason that they're low in a number of essential amino acids but even vegetarians can fulfill their amino acids (protein) specifications by eating a large kind of protein rich vegetarian foods.

The better part: it be flexible. You are able to mix'n'match to create your own custom-made diet. You could likewise decrease or boost calorie intake According to your day-to-day calorie requirements.
Day-to-day vegetarian meals lack some essential nutrition and nutrients like B12, D3, Calcium, Omega-3 and Zinc. If your meal lack these nutrition and nutrients on a regular basis, some serious nutritional deficiencies can take place. So i've included dairy (for B12 and calcium), walnuts (for Omega-3) and sprouts and beans (for Zinc).  
The BOLD TEXT indicates protein rich food. I've created vegetarian protein rich meals for you that you could fulfill your everyday protein requirements.

Monday

Breakfast (aprx four hundred cal)  
- 1 glass whey protein shake and 1 bowl cooked oats  
Morning Snack (aprx 200 cal)
- Handful of walnuts and almonds
Lunch (aprx600 cal)
- 1 cup veg sabji, 2 roties, 1 bowl dal and rice
Evening Snack (aprx200 cal)
- 1 bowl boiled sprouts
Dinner (aprx four hundred cal)
- 1 bowl brown rice and dal

Tuesday

Breakfast (aprx four hundred cal)
- 1 glass whey protein shake with 1 cup all bran wheat flakes
Morning Snack (aprx 250 cal)
- 1 bowl of cooked green moong
Lunch (aprx600 cal)
- 2 low fat paneer paratha with curd
Evening Snack (aprx200 cal)
- 1 bowl of fruit yogurt
Dinner (aprx four hundred cal)
- 1 Whole wheat bread Vegetable cheese sandwich and spinach soup

Wednesday

Breakfast (aprx four hundred cal)
- 1 glass whey protein shake with whole wheat cereal
Morning Snack (aprx 200 cal)
- Handful of walnuts and almonds
Lunch (aprx 600 cal)
- 1 cup vegetable sabji, 2 roties, 1 bowl dal and rice
Evening Snack (aprx 200 cal)
- 1 bowl kidney bean salad
Dinner (aprx four hundred cal)
- 1 dosa with sambhar and coconut chutney

Thursday

Breakfast (aprx four hundred cal):
- 1 glass whey protein shake with 1 cup corn flakes
Morning Snack (aprx 200 cal)
- 1 bowl cooked green moong  
Lunch (aprx 600 cal)
- Dal bati with vegetable curry
Evening Snack (aprx 250 cal)
- 1 bowl of fruit yogurt
Dinner (aprx four hundred cal)
- 1 bowl dal khichadi and spinach soup

Friday

Breakfast (aprx four hundred cal)
- 1 glass whey protein shake with 1 cup muesli
Morning Snack (aprx 200 cal)
- Handful of walnuts and almonds
Lunch (aprx 600 cal)
- 1 cup veg sabji, 2 Roti, 1 bowl dal with rice
Evening Snack (aprx 200 cal)
- 1 bowl of boiled sprouts
Dinner (aprx four hundred cal)
- 1 bowl brown rice and dal

Saturday

Breakfast (aprx four hundred cal)
- 1 glass whey protein shake and 1 bowl cooked oats  
Morning Snack (aprx 200 cal)
- 1 bowl cooked green moong
Lunch (aprx 600 cal)
- 2 low fat paneer paratha with curd
Evening Snack (aprx 200 cal)
- 25 almonds
Dinner (aprx four hundred cal)
- 1 bowl dal khichadi and spinach soup
Sunday
Breakfast (aprx four hundred cal)
- 1 glass whey protein shake with 1 cup all bran wheat flakes
Morning Snack (aprx 200 cal)
- Handful of walnuts and almonds
Lunch (aprx600 cal)
- 1 cup veg sabji, 2 rotis, 1 bowl dal with rice
Evening Snack (aprx200 cal)
- 1 bowl of kidney bean salad
Dinner (aprx four hundred cal)
- 1 dosa with sambhar and coconut chutney

Note:

- The time gap between two meals should be 3 to four hours.
- Each meal plan contains approximately 1800-1850 calories.
- you can decrease or maximize calorie intake According to your everyday calorie requisites. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tags : High Protein Vegetarian Meal Plan for Fat Loss,Indian Vegetarian Meal Plan, Indian Diet Plan, Weight loss vegetarian diet, Meal Plan for Weight Loss, Vegetarian diet plan, Daily meal plan for weight loss, diet plan for vegetarian

 

 

 

 

 

Source :

  1. Dr. Sapna Vyas, PhD
  2. staywow.com

 

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