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High Protein Diet Chart: Plan for Protein-Rich Indian Foods
- Team Miracle Seabuck
- Trusted Source
- Health Tips, Nutrition
- Last Updated December 6, 2024
A high-protein diet chart helps supercharge your nutrition and health. Protein powers nearly every bodily function. It provides energy, keeps you full, builds muscle, and supports immune health.
Protein processes nutrients sends chemical signals and helps your body function properly. Whether you need it for clinical reasons like pregnancy, malnutrition, or recovery, or goals like muscle gain and weight loss, protein is essential.
The Importance of Protein
Proteins consist of amino acids. Out of the 21 amino acids, 10 are essential. Our body can’t produce these essential amino acids. We must obtain these essential amino acids from food sources to complete protein formation in our bodies. Bodybuilders and nutritionists recommend a high-protein diet for muscle gain and fat loss.
However, it’s important to differentiate it from low-carbohydrate diets. The Atkins Diet, for example, is high in fat and doesn’t always control food energy.
Protein intake varies from person to person and it’s to be consumed in moderation. Excessive protein intake can harm health. The breakdown of protein creates nitrogenous waste like urea. It also produces non-nitrogenous waste like carbon dioxide and water. To support kidney function, it’s advised to drink plenty of water. This helps excrete nitrogenous waste while following a High Protein Diet Plan for Weight Loss.
High Protein Diet Chart
A balanced diet is essential for maintaining good health, especially for those who want to lose weight or build muscle. Below is a sample high protein Indian diet chart. It includes both vegetarian and non-vegetarian options. The protein content per serving is also provided. This chart helps you plan your meals effectively.
| Breakfast options | · Moong Dal Chilla with a side of curd · Oats Upma with mixed veggies served with coconut chutney · Whole wheat flour chapati stuffed with scrambled paneer · Whole wheat flour roti with chicken curry/scrambled eggs/mutton curry |
| Snack options | · Roasted Chana · Curd · Mixed nuts and seeds · Handful of Almonds/pistachios/walnuts |
| Lunch options | · Palak Paneer with whole wheat roti · Dal Tadka with brown rice and curd · Rajma Chawal · Rice or chapati with chicken curry/Kheema fry/fish curry |
| Dinner options | · Soya Curry with 2 rotis · Quinoa Pulao · Paneer Bhurji with vegetable pulao · Chickpea (Chana) Salad with vegetables and yogurt dressing |
Download Our Printable High Protein Indian Food Chart PDF
7-Day High protein Indian food chart
| Sunday | |
| Breakfast (8:00-8:30AM) | 1 cup tea+ Home-made protein bar. |
| Mid-Meal (11:00-11:30AM) | plane Yoghurt with raw vegetables / grilled vegetables -1 cup |
| Lunch (2:00-2:30PM) | Mushroom Paratha 2 + Tomato chutney+ Scrambled egg( 2egg) |
| Evening (4:00-4:30PM) | 1 cup boilled channa+ light tea 1 cup. |
| Dinner (8:00-8:30PM) | 3 Roti/ chapati+ 1/2 cup mix veg curry |
| Monday | |
| Breakfast (8:00-8:30AM) | 4 Idli + Sambar 1/2 cup+1 table spoon Gren chutney/ Tomato Chutney+ 2 egg white |
| Mid-Meal (11:00-11:30AM) | 1 cup bana+ almond milk shake. |
| Lunch (2:00-2:30PM) | 1 cup rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small cup low fat curd. |
| Evening (4:00-4:30PM) | 1 cup tea + Home-made protein bar. |
| Dinner (8:00-8:30PM) | 3 Roti / chappathi+Ridge guard subji 1/2 cup. |
| Tuesday | |
| Breakfast (8:00-8:30AM) | Sprouts & Paneer Paratha 3+ Green chutney. |
| Mid-Meal (11:00-11:30AM) | 1 cup boilled black channa. |
| Lunch (2:00-2:30PM) | 1.5 cup rice+ chicken curry( 150 gm chicken)+ Palak subji 1/2 cup+ 1/2 cup low fat curd. |
| Evening (4:00-4:30PM) | 1 Portion fruit salad+ Yoghurt |
| Dinner (8:00-8:30PM) | Brocken wheat upma 1 cup+ 1/2 cup green beans subji |
| Wednesday | |
| Breakfast (8:00-8:30AM) | Chicken sandwich(4 slice bread) + 1 cup skimmed milk. |
| Mid-Meal (11:00-11:30AM) | 1 Portion fruit salad+ Cottage cheese. |
| Lunch (2:00-2:30PM) | Veg pulav rice 1.5 cup+ 1 cup Soya Chunk curry+ 1/2 cup Low fat curd. |
| Evening (4:00-4:30PM) | 1 cup light tea+ Chicken salad 1 cup. |
| Dinner (8:00-8:30PM) | 3 roti/ Chapathi+ Ladies finger subji 1/2 cup. |
| Thursday | |
| Breakfast (8:00-8:30AM) | chappati-4+ Egg roast 1/2 cup 2 egg |
| Mid-Meal (11:00-11:30AM) | green gram sprouts 1 cup |
| Lunch (2:00-2:30PM) | 4 Roti+1/2 cup salad + Fish curry ( 180 gm fish)+ 1/2 cup cabbage subji. |
| Evening (4:00-4:30PM) | 1 Portion fruit+ cotage cheese |
| Dinner (8:00-8:30PM) | 3 Roti / chappathi.+ Tomato subji 1/2 cup. |
| Friday | |
| Breakfast (8:00-8:30AM) | Soya flour Uthappam 2 +Tomato /green chutney + 1 glass skimmed milk. |
| Mid-Meal (11:00-11:30AM) | 1 Portion fruit salad+ Cotage cheese. |
| Lunch (2:00-2:30PM) | 1.5 cup rice+Kidney beans curry 1 cup + 1/2 cup cucumber salad+ Ladies finger subji 1/2 cup. |
| Evening (4:00-4:30PM) | 1 Cup light tea+ Brown rice flakes poha with nuts 1 cup. |
| Dinner (8:00-8:30PM) | Wheat dosa 3 + 1 cup Bitter guard subji. |
| Saturday | |
| Breakfast (8:00-8:30AM) | Chicken keema Paratha 2+ 1 tbs green chutney+ 1 glass skim milk. |
| Mid-Meal (11:00-11:30AM) | 1 cup boilled channa |
| Lunch (2:00-2:30PM) | 4 chapati+ Grilled chicken 150 gm+ Dhal 1/2 cup+ cucumber salad 1/2 cup. |
| Evening (4:00-4:30PM) | 1 cup blue berry milk shake |
| Dinner (8:00-8:30PM) | Brocken wheat upma 1 cup+ 1/2 cup green beans subji |
High Protein Indian Food List
Here’s a list of high protein Indian foods – with a free downloadable and printable high protein Indian food chart PDF! This chart offers both vegetarian and non-vegetarian Indian food options. It provides their protein content so you can meet your daily protein requirements. Whether you want to gain muscle, lose weight, or just improve your overall nutrition, use this high protein food chart. It is your go-to guide.
We have included a variety of foods in this chart. From lentils to paneer to chicken to fish, these foods are high in protein. They give you the energy and nutrients to power your day. Download the chart now and start adding these protein rich foods to your meals!
Vegetarian Protein Sources
| Food Item | Quantity | Protein Content |
|---|---|---|
| Lentils (Dal) | 100 g | 24 g |
| Bengal gram | 100 g | 18 g |
| Black gram dal (urad dal) | 100 g | 23 g |
| Green gram whole (mung dal) | 100 g | 22 g |
| Rajma (Kidney Beans) | 100 g | 19 g |
| Red gram dal (Arhardal ) | 100 g | 21 g |
| Moong Dal | 100g | 23 g |
| Paneer (Indian Cottage Cheese) | 100 g | 18 g |
| Khoa | 100 g | 16 g |
| Tofu | 100 g | 10-15 g |
| Soya bean | 100 g | 35 g |
| Besan (Chickpea Flour) | 1 cup | 20 g |
| Almonds | 100 g | 18 g |
| Cashew nut | 100 g | 18 g |
| Peanuts | 100 g | 23 g |
| Flax seeds | 100 g | 18 g |
| Chia Seeds | 100 g | 14 g |
| Quinoa | 100 g | 5 g |
| Curd (Dahi) | 1 cup | 6 g |
| Milk | 100 g | 3 g |
Non-Vegetarian Protein Sources
| Food Item | Quantity | Protein Content |
|---|---|---|
| Chicken Breast | 100 g | 21.81 g |
| Eggs | 1 no. | 7 g |
| Rohu | 100 g | 17 – 19 g |
| Red Snapper (Tambusa) | 100 g | 22 g |
| Sardine (Pedvey) | 100 g | 17 g |
| Catla | 100 g | 18 g |
| Salmon | 100 g | 25 g |
| Mutton (Lean Cut) | 100 g | 25 g |
| Prawns (Shrimp) | 100 g | 13 – 19 g |
Balance with Other Nutrients is Important
A high protein diet chart is all about protein rich foods but you need to balance it with other key nutrients like healthy fats and carbohydrates. This balance ensures you meet your overall nutritional needs and get the benefits of high protein diet.
Unlike a no carb Indian diet which eliminates carbohydrates a high protein diet chart provides protein in abundance with moderate carbohydrates. This helps in fat loss and muscle preservation which is very important during weight loss or fitness goals. Healthy fats from nuts, seeds, and avocados play a big role in overall health including heart health and hormone production.
By combining protein rich foods with the right balance of carbs and fats, you can fuel your body. This approach helps you meet your nutrition and fitness goals. This balance prevents deficiencies and ensures your body functions well.
Final Thoughts
A high protein diet can make a big difference in weight loss and overall health. Follow a chart of traditional Indian food and you can have delicious food that also limits carbs.
Protein is an essential nutrient that gives us energy and is very important for kids, athletes and people recovering from illness or injury.
You need to focus on overall wellness not just calories. For anyone on a weight loss journey, incorporating protein rich food in your meals can give you long-term results.
You can enjoy the variety of Indian food while prioritizing your health. Whether you are vegetarian or non vegetarian there is a lot of protein-rich food waiting for you to discover.
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- Last Updated December 6, 2024
