This is a full day meal plan with high protein breakfast and lunch recipes. This sample diet includes high protein breakfast and lunch recipes. All essential nutrients like folic acid, B complex vitamins, iron, calcium, vitamin E, magnesium, zinc etc are a part of this diet. This is a 1200-1400 calorie diet plan. Irrespective of what you eat, regular physical activity and workout is a must to stay fit.
Morning drink
- Soaked methi dana water
- Soak 1 tsp methi seeds overnight
- Consume the water in the morning
- Eat / chew seeds at once or before every meal
Breakfast
Oats beet cheela with burji
- Ingredients (for cheela)
- 1/2 beetroot
- 4 tbsp quick oats
- 1/2 cup water
- Salt and spices as per taste
- For bhurji / stuffing
- 80 grams tofu / low fat paneer
- 1 tomato
- 1/2 capsicum
- Salt and spices as per taste
- Instructions
- Add all the ingredients including quick oats, rice flour/ besan, salt, chopped beetroot and water into a mixer / grinder and mix well
- Transfer it in a bowl
- Grease a tawa with some oil and add a ladle of beetroot batter in it
- Cook both sides evenly
- Again, brush some oil onto the tawa, add cumin seeds, turmeric, salt, chopped tomatoes and finally tofu / low fat paneer
- Saute and mix well with the help of spatula
- Add chopped capsicum and mix well
- To enhance the taste, you can add any accompaniment of your choice along with the meal
Morning snacks
- 2-3 hours after breakfast
- Any one seasonal fruit
- 80-100 calories
Before lunch
- 30 minutes before lunch
- Cup of veggies
- You can have carrots, beetroot, stem beans, cucumber etc
Lunch
Ragi muddle with dal
- Ingredients
- 1/2 cup ragi flour
- 1 cup water
- Salt to taste
- Cumin powder to taste
- Chilli powder to taste
- 1-3 tsp desi ghee
- Instructions
- In a bowl, add some ragi flour
- Add little water and mix it making it lump free
- Heat water in a pan, add salt, chilli powder and the ragi paste made
- Stir continuously to keep it lump free
- Add the rest of the ragi flour to the pan, add the cumin powder now
- Stir nicely, it’ll gradually turn into a thick paste
- Now add the desi ghee to paste and mix them well
- Turn the lid to let the ingredients infuse
- Mix it again (7-8 minutes cooking time)
- Transfer the paste to a plate
- Divide the portion into small shape like a ladoo
- Once made, press them from inside to give a mudde shape
- Fill the space with some desi ghee
- Serve with dal, fresh curd and chutney
Post lunch
- 30-45 minutes post lunch, you can have a cup of herbal tea to support digestion
Evening snacks
- 2-3 hours post lunch
- Gur chana, phool makhana, handful of roasted nuts / seeds
Dinner
- 1 roti
- 3/4 cup chana lauki dal / low fat paneer bhurji
Before sleep
- Plant / low fat milk
- With turmeric, black pepper and shatavari