Protein is a cornerstone of an effective dietary plan. It offers numerous advantages, including aiding in muscle development and recovery, promoting satiety, and helping to curb overeating. However, there are times when you may rely on protein powders and bars to quickly meet your goals. But what if you could achieve your targets with minimal effort?

The key lies in substituting certain ingredients in your diet, which can seamlessly assist you in reaching your daily protein requirements.

Nutritionist Shalini Sudhakar recently shared some straightforward substitutions on Instagram to enhance your protein consumption:

Greek yoghurt in place of curd

Numerous Indian families incorporate curd into their meals, often using it in raitas or as a side dish on a regular basis. However, curd can be replaced with a more protein-dense alternative.

She stated, “This (curd) contains only three grams of protein, whereas this (Greek yogurt) offers twelve grams of protein.”

Add soy flour to ata

Roti is typically made using standard wheat flour; however, consider incorporating soy flour into your recipe.

Shalini stated, “Rather than sticking to plain roti, mix 50% soy flour with your wheat flour. A regular roti contains only 3 grams of protein, but by adding soy flour, you can increase that to 10 grams of protein per roti.”

Soy flour serves as a plant-based protein source that significantly improves the nutritional value of your meal. This simple modification can greatly assist you in achieving your daily protein goals. Since roti is a fundamental part of many diets, this minor adjustment in flour can substantially enhance your protein consumption.

Two glasses of water with chia seeds

Maintaining proper hydration is essential, yet it lacks nutritional depth. It is time to enhance the benefits of your water. By incorporating chia seeds, you can significantly boost its nutritional value.

Shalini suggested, “Rather than consuming plain water, aim to drink at least two glasses infused with chia seeds. This simple addition provides you with 10 grams of protein and an extra eight grams of fiber, which serves as an anti-inflammatory agent, promoting both skin health and overall well-being.”

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