India, become protein rich in the coming year. It’s so important to incorporate enough body building foods to your diet. A country so rich in sources of protein, it’s unfair to be protein deficient. Do a favor to your health and make sure that you properly intake your daily dose of protein. And if you are a vegan or a vegetarian, then you got to be concerned a bit. Hence, this article is for you.
The Indian diet typically includes lentils, chickpeas, eggs, fish, sprouted pulses, milk, nuts and seeds, and much more. Protein along with Vitamin B12 helps in development of muscles, energy production and wellbeing. The Indian Council of Medical Research says an individual must consume 0.8 g of protein per kg of his bodyweight. Let’s see a complete information about the protein meals for the day that an individual shall include-
Breakfast
Breakfast builds your day, and it’s necessary to take vital proteins in the beginning itself. There are plenty of Indian breakfast meals that you can savor early morning. It has got taste along with the nutrients. Some of these meals which you can consume on each day of the week are:
A bowl of dal khichdi with curd (3.5g protein) and tomato chutney. Buttermilk can also be an option with 2-4 g protein. You can add pomegranate seeds to your curd.
Plain dosa with vegetable sambhar and coconut chutney (125 cal, 3.1g protein)
Idli sambhar and coconut chutney (120 cal, 4.6g protein)
Poha (158 cal, 2.9g protein) with veggies at the top
Upma and Daliya (5g protein)
Moong tofu or paneer cheela with mint chutney
A medium size bowl of oatmeal garnished with banana slices, almond and chia seeds.
Scrambled eggs with mushroom. Either have boiled eggs (6g protein in one egg). Or an omelet of 2 eggs (12g protein).
You can even opt for plant based breakfast of a protein packed smoothie with spinach, banana or plant- based protein powder.
A whole wheat bread (7.2g protein) with peanut butter and apple.
Lunch and Dinner (Veg)
During lunch and dinner, you can have the best of proteins with some wholesome meals. Paneer, chickpeas, soy, chicken, fish…it’s all well stuffed in the Indian meals. You have it in curries and the sabzis, so get ready for a protein rich culinary treat. Your lunch and dinner meals shall include:
Rice (4.3g protein) with plain dal/dal tadka (4.4g protein) or sambhar (3.6g protein). Also veg fried rice which has 3.8g protein.
Soya sabzi (9-10g protein) and vegetable biryani, mix vegetable sabzi and Paneer Sabzi, any kind be it Paneer butter masala, Paneer pyaza or Palak paneer, the healthiest of all (7-9g protein) with whole wheat parathas.
Chana masala, Rajma curry, Bhindi masala with brown rice and salad
Tofu tikka with cucumber raita, Vegetable rich khao suey with tofu and Vegetable stir fry.
Masoor dal, cabbage sabzi and bajra roti
Non-veg meals
If you are a non-vegetarian then you do know why you are having it? Certainly because it is so rich in protein. Hop on to these meals during a lunch in the noon or the supper at night.
Chicken curry (9.3g protein) or Chicken tikka masala with chapattis and cucumber-onion salad.
Fried fish (2 big pieces have 14g protein) and Fish curry with steamed rice with some raw spinach.
Mutton curry with beetroot salad
Egg curry with cabbage-carrot salad
Snacks for energy boost in the middle of the day
You may feel hungry any time in the middle of the day. Why not have some protein rich snacks apart from the meals. Munch on to these nuts and seeds, so that you never run out of protein all day long.
Roasted chana (6.7g protein)
Roasted Makhana (3.1g protein)
Samosa (2.8g protein) and kachori (2.7g protein)
Cashews, peanuts, pistachios, walnuts and almonds
Baked sweet potato fries
Sprouted pulses (if not any other, make sure you take sprouted moong at least)
Curd with honey and blueberries
Beverages
The liquids are also a solid source of protein. Every sip you gulp shall fill your nutrient potion. Thus, have these healthy beverages in your long tiring day-
Plain Yoghurt or you can make fresh raita adding fruits, veggies and pinch of taste to it.
Cow milk (8.7g protein), Filter coffee (2.2g protein), tea with 2tsp sugar (3.5g protein)
Sattu (7.4g protein), Sweet lassi (6.8g protein) and buttermilk.
By incorporating these, every individual in the country can become protein efficient. Every meal and snack included adds to the total protein share of the body. But you have to be careful with the amount. Do not overeat anything, it should be necessary and required portion only. A bowl, a cup and a plate is enough in a day. For the snacks, it can be a handful and a cup of beverages will do its part. Now, you get going for all the energy of the day!