I am really tired of listening and reading that vegetarians cannot get protein in their diet.

Here is a meal-by-meal thread on how a vegetarian can eat up to 120g of protein daily WITHOUT any additional supplement.

Bookmark this thread! And Repost to help a vegetarian. 

Breakfast – You should have good protein in the meal. Here is my dish recommendation.

Take 50g of besan flour. Make a besan chilla out of it. (around 3) use oil spray
Take 100g tofu, dip & saute and grate it on a chilla. Eat with Green chutney.

Total protein – 24g protein. 

Post breakfast, you can have a 300ml cup of buttermilk for additional. 5g protein, or you can have a glass of fat-free or slim milk for 10g protein. Even proper full cream milk directly from the cow shed is okay but please walk to source it because you need that calorie space. 

We are done with 34g of protein; it’s time for lunch.

Use 50g of defatted soya flour w 50g of wheat flour to make chapatis. Along with this 50g of Rajma or Chhole without bhature or dry dal.

This will give you 26g P from soya, 5 P from wheat, 11g from rajma.

= 41g Protein 

Now you are done with 75g protein already by lunch. Snacks time?

A packet of Greek yoghurt, my go-to snack. = another 6g of protein.

I would add 4-5 almonds, walnuts, and pistachios as well in it to make it more filling. Or have some fruits along. 

Dinner time. Remember, we are done with 83g protein so far.
Use 50g of defatted soya flour with 50g of wheat flour to make chapatis, a bowl of dal (7g) and curd. (7/8g), I would add some 50g tofu bhurjee as well.

31g P soya & wheat, 15g curd +dal, 6g tofu.= 52g protein. 

You are done with almost 127g of protein. Sufficient enough for the majority of you. Some more tips along with this meal plan

1. Spices are totally fine and good for health. Don’t cook food bland until and unless it helps you for strong mindset. A quick youtube search can help 

2. Just search how to cook tofu, make rajma, cook dal with less water, etc. There are thousands of articles and YouTube videos available at your service.

3. Do NOT miss out on green veggies. Have leafy ones, broccolis, bhindi, lauki, etc. 

4. Do not switch to this high-protein diet all of a sudden, like from today, you will feel bloated, and then you will blame me. Start with lunch today, tomorrow, increase a bit in snacks, and then dinner, increase it slowly in 10 days. 

5. Now, about the calories part. This entire plan is less than 2,000kcal. You can play with calories more as per your activity levels by adding more lean protein and reducing carbs.

Use oil spray to control it further.

You can ask me anything in replies. 

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