High protein Diet

HIGH PROTEIN DIET CHART

EARLY MORNING

Milk

Tea/Milk

1 cup (150ml)

Cereal

Biscuits

2

BREAKFAST

Milk

Milk/Milk Products

1 glass (200ml)

Cereal

Oats/ Dalia/Poha/Whole wheat bread/ Quinoa/ Semolina

2 slices (40 gm) 

Protein

Paneer/ 2 egg white/ Sprouts

1 medium bowl (30gm)

Fat

Oil for cooking

1 Tsp (5ml)

MID MORNING

Vegetable/Fruits

Fruit /salad/ fresh juice

1 quarter plate (100-150gm)

LUNCH

Cereal

2 Chapati/ 2 small bowl Rice

60gm

Pulse

Any whole/washed dal

1 large bowl (30gm)

Vegetable

Any vegetable preparation

1 medium bowl (150gm)

Milk

Curd

1 small bowl (125gm)

Fat

Oil for cooking

1 ½ Tsp (7ml)

EVENING SNACK

Milk

Tea/ milk

1 cup (150ml)

Cereal

Oats/ Dalia/ Poha/Whole wheat bread/ Quinoa/ Semolina

1 medium bowl (30gm)

DINNER

Cereal

2 Chapati/ 2 small bowl Rice

60gm

Pulse

Any whole/washed dal

1 large bowl (30gm)

Vegetable

Any vegetable preparation

1 medium bowl (150gm)

Fat

Oil for cooking

1 ½ Tsp (7ml)

BED TIME    

Milk

Milk

1 cup (150ml)

       
       

For non-vegetarians: 1 whole egg per day or if you eat more than 1 egg then eat only the white portion; 40gm of chicken/ fish in place of 30gm pulse.

       
       
       

BLAND DIET CHART (semi solid high protein)

BREAK FAST: MILK(,tonned) - 100mls (1cup)

(Suji upma/dalia porridge/oats ) - 1 small bowl 

PROTEIN 30-gms

(egg white/mashed paneer)

OIL 1tsp(5gms)

MID MORNING: FRUIT - 150 gms

(apple stew)/custard/diluted buttermilk) 

LUNCH CEREAL - 60gms

(thin khichdi/thin suji kheer/over cooked rice)  

DAL (soft) - 30gms(1bowl)

VEGETABLE (soft) 100gms(1bowl)

DAHI 125gms(1 bowl) 

OIL 7gms(1 1/2 tsp)

TEA 1cup

SNACK(prt) 30gms

(thin plain suji upma/custard/mashed poatao)

DINNER CEREAL 60gms ( khichri / rice)

DAL (soft) 30gms(1 bowl)

VEGETABLE (soft) 150gms(1bowl)

OIL 7gms(1 ½ tsp)

Foods to be avoided

  • Whole pulses like rajmah, channa
  • Whole cereal, wheat bran
  • Salads, raw vegetables and  vegs  like beans, peas, cabbage, lotus stem, mint, tomato seeds
  • Fruits with skin and pips
  • Spices like chilli, garam masala
  • Rich desserts, chocolate, cocco
  • Dry nuts and fruits 
  • Tough meats 

Include protein rich foods like :

  • Egg,
  • Chicken & Fish
  • Milk & Milk Products (Like cheese, paneer, milk shakes,lassi)
  • Soyabean, Soya Milk, soya flour and Toffu
  • Besan and Roasted channa (besan chilla, moong dal chilla , oats bran chilla etc)
  • Mushroom, Peas.

Note

  • Eat meals in relax and healthy atmosphere
  • Eat small and frequent meals
  • Chew the food very well
  • Avoid drinking water with meals

SUPPLEMENT: NURIX WHEY PROTEIN 2 SCOOP TDS