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A well -employed vegetarian food scheme can provide all the necessary nutrients including high protein without eggs or whey. Fitness coach Tejal Parekh took his balanced diet plan on Instagram on 13 May to share with some high-protein options because he revealed that it is certainly possible to include high protein in a Jain diet. Also read Nutritionist shares how children, adults and senior citizens can maintain proper protein intake
Plant-based protein sources such as pulses, legumes, cheese, nuts, seeds are important in focusing. According to Tejal, you can also include Greek yogurt. He wrote in his caption, “No whey, no eggs, still 70 grams + protein. It is reported here how I do it on 1200-Calorie Vegetarian Jain food scheme.”
His high-protein is a vegetarian Jain food scheme here:
Breakfast (280 kcal)
• 2 Miraas (60g in -LAW) – 12G protein
• Mint Chutney + Black Coffee
Middle-morning (150 kcal)
• 150 grams of Greek yogurt (low fat, plain) -12G protein
• 1 teaspoon chia seeds
Lunch (320 kcal)
• 1 roti (20g soy + 20 grams of wheat) – 8G protein
• 150 grams of mixed vegies (eg Louki, Spinach, or Bhindi)
• 1 bowl moong dal (150 grams cooked) – 10 grams of protein
• Salad (100 grams) – Cucumber, Tomato, Lemon
Evening snack (130 kcal)
• 30 grams of roasted gram – 6G protein
• 1 cup lemon water or black tea
Dinner (320 kcal)
• 100 grams of tofu or cheese burji (cooked with capsicum/onion) – 15 grams of protein
• 1 Bowl Sauge Vegetables (Zucini, Bell Papers, Broccoli)
• 1 teaspoon ghee or cold-represented oil
Macrose (almost)
• Protein: ~ 68-70g
• Carbs: ~ 90–100 grams
• Fat: ~ 40-50g
• Calorie: ~ 1200 kcal
Tejal also wrote in his caption: “Please note that these are estimated values. It will change based on various cooking methods.”
Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.
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