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Diet Chart

The document outlines a sample high-protein diet chart that provides over 146 grams of protein per day, divided among breakfast, mid-morning and afternoon snacks, lunch, dinner, and an evening snack. The meals include protein sources like eggs, peanut butter, lentils, chickpeas, paneer, and whey protein powder. If a scoop of whey protein is added, the total daily protein intake is over 171 grams.

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Abhishek
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118 views

Diet Chart

The document outlines a sample high-protein diet chart that provides over 146 grams of protein per day, divided among breakfast, mid-morning and afternoon snacks, lunch, dinner, and an evening snack. The meals include protein sources like eggs, peanut butter, lentils, chickpeas, paneer, and whey protein powder. If a scoop of whey protein is added, the total daily protein intake is over 171 grams.

Uploaded by

Abhishek
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Diet Chart

Breakfast
 2 whole eggs or tofu scramble (14g protein)
 2 slices of whole-grain bread (8g protein)
 1 tablespoon of pea nut butter (4g protein)
 1 medium-sized banana (1.3g protein)
 Total protein: 27.3g

Mid-morning snack
 5 egg whites (20g protein)
 1 medium-sized apple (0.5g protein)
 Total protein: 20.5g

Lunch
 2 chapatti (8g protein)
 1 cup of mixed veggies (2g protein)
 1 cup of lentil soup or dal(100gm raw) (18g protein)
 Total protein: 28g

Mid-afternoon snack
 1 cup of rajma or chickpea (18g protein)
 1 small carrot (0.4g protein)
 Total protein: 18.4g

Dinner
 1 cup of paneer (25g protein)
 1 cup of mixed veggies (2g protein)
 1 cup of rice (5g protein)
 Total protein: 32g

Total protein intake for the day: 146.2g


Evening snack
1 cup of roasted Chana with adarak chai or coffee (20g protein)

Total protein: 20g

Add 1 scoop of whey protein if your pocket will allow

If whey protein is included then 171.2 gm total protein in a day

Soya chunks

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