Getting the right amount of protein on a vegetarian diet can be difficult. We often associate high protein foods with chicken and fish, and it can be difficult for vegetarians to meet their daily needs. However, fitness trainer Ralston D’Souza has shared an insightful video showing how we can achieve 1,500 calories a day by eating high protein foods. Read also | A Woman Who Lost 100lbs Shares the Amazing Things That Happen to Your Body After a Dramatic Weight Loss
A 1,500-calorie vegetable meal should contain the following nutrients, the fitness trainer wrote:
Carbohydrates – 132 years
Fats – 50 years
Protein – 84 years old
Here’s the meal plan he shared, especially for people weighing 62 kilograms and moderately active people:
breakfast:
1 slice of bread
1 hour L. of peanut oil
300 ml of skimmed milk
Morning snack:
1 apple
1 scoop of protein powder with water (20 or more grams of protein, no more than 150 calories)
Lunch:
100 g of boiled white rice
30 g of boiled dal
160 g of cabbage
100 g of boiled tofu
Evening snack:
120 ml of tea/coffee
Dinner:
1 loaf (35 g)
30 g of boiled dal
160 g of cabbage
75 g of cooked paneer
100 g of cottage cheese
Read also | Foodie claims to have lost 31kg in over 1 year despite eating ‘outside’ and shares how
“The goal is to make your diet as easy and realistic as possible,” Ralston D’Souza said in the video.
The fitness trainer also shared a few tricks to meet the right requirements through a healthy, high-protein diet:
For the bread:
Any type of bread (white, brown or whole grain) is acceptable as long as it has no more than 70 calories per slice.
Should I add milk and sugar to tea/coffee?
Tea or coffee can contain a moderate amount of milk and 1 teaspoon of sugar.
For the curry:
Use a minimum amount of nut pastes and heavy creams for all curries and dishes. Pepper, salt and other seasonings are fine and can be used as desired.
How much oil to use?
Use oil sparingly in all dishes.
Potatoes as a source of carbohydrates:
Treat all vegetables as good options for sabjis or salads, but consider potatoes and yams as sources of carbohydrates.
Rice or roti?
you can substitute 100 g of boiled rice for 1 roti or vice versa.
Protein powder substitute:
One scoop of protein powder can be replaced with 45g of raw soya chunks, 75g of low-fat paneer or 300g of plain Greek yoghurt.
Fruits for protein intake:
If you don’t use protein powder or are uncomfortable with any of the substitutes, you have about 150 calories. You can add a fruit, or 100g of rice, or 1 roti instead, anywhere in your diet. Although your protein intake will decrease, it’s still enough to maintain good health. Don’t worry, you will still lose fat. Read also | Woman who lost 18kg in 11 months shares what she eats a day to fuel her body
The ratio of proteins and carbohydrates:
To support muscle growth, a daily protein intake of 80 to 120 grams is ideal. If you adjust your protein intake (increase or decrease), be sure to also change your carbohydrate and fat intake accordingly.
Is diet cola good for you?
Yes, Diet Coke is totally fine. It is 0 calories and safe to consume.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your doctor for any health concerns.
