Protein is a crucial component in the process of weight loss. It enhances metabolic function, promotes satiety, and helps maintain muscle mass. However, for vegetarians, obtaining sufficient protein can be challenging, which underscores the necessity of monitoring protein consumption closely.

Pranjal Pandey, a fitness coach who successfully shed an impressive 86 kg, frequently shares valuable health and wellness advice with her followers on Instagram. In her most recent post, she unveiled a vegetarian meal plan that contains 110g of protein, designed to assist individuals in reaching their fitness objectives. Let us examine this meal plan.

Breakfast (350 kcal, 35g protein)

Two besan chillas (comprising 50g of besan and spices) provide 180 kcal and 12g of protein.

A serving of 200g low-fat Greek yogurt contains 130 kcal and 20g of protein.

One teaspoon of ghee adds 40 kcal.

For a mid-morning snack totaling 150 kcal and 20g of protein:

One scoop of whey protein (25g) mixed with water contributes 100 kcal and 20g of protein.

Five almonds offer 50 kcal and 2g of protein.

At lunch, the total is 400 kcal and 30g of protein:

A portion of 100g paneer bhurji, prepared with 5g of ghee and vegetables, contains 250 kcal and 22g of protein.

One small multigrain roti provides 90 kcal and 3g of protein.

Fifty grams of boiled moong dal, enhanced with a tadka of 2g ghee, adds 60 kcal and 5g of protein.

For an evening snack totalling 150 kcal and 18g of protein:

One scoop of whey protein (25g) in water contributes 100 kcal and 20g of protein.

Five walnuts provide 50 kcal and 2g of protein.

Dinner consists of 350 kcal and 25g of protein:

A serving of 100g tofu curry, made with 5g of ghee, spices, and vegetables, contains 220 kcal and 20g of protein.

One hundred grams of cooked quinoa adds 130 kcal and 5g of protein.

This meal plan ensures a high protein intake of 110g while remaining within a total of 1400 kcal. Additionally, you have the flexibility to substitute items according to your preferences and dietary needs.

Read Also: 10 High-Protein Foods That Boost Weight Loss, Backed by a Nutritionist

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