7-Day Protein-Rich Food Chart For Vegetarians

Breakfast- 2 Besan Cheela with 1 tbsp Mint Chutney. Lunch- 1 katori Dal, 1 katori Mixed Veg Sabzi, 1 Roti and Salad. Dinner- 1 Paneer Veggie Sandwich.

Breakfast- 1 glass Banana Oats Smoothie. Lunch- 1 bowl Spinach Soya Pulao and 1 katori Raita. Dinner- 1 bowl Vegetable Masala Oats.

Breakfast- 2 Bread Slices with 2 tbsp Peanut Butter. Lunch- 1 katori Matar Paneer, 1 katori Curd, 1 Roti and Salad. Dinner- 1 bowl Quinoa Upma with Veggies.

Breakfast- 2 Jowar Cheela with 1 tbsp Mint Chutney. Lunch- 1 katori Rajma, 1 katori Brown Rice and Salad. Dinner- 1 bowl of any kind of Soup with 2 Toast Slices.

Breakfast- 1 katori Oats Porridge. Lunch- 1 katori Paneer Bhurji, 1 katori Dal, 1 Roti and Salad. Dinner- 1 bowl Vegetable Semiyan Upma.

Breakfast- 1 Spinach Multigrain Roti with ½ katori Curd. Lunch- 1 katori Kala Chana Curry, 1 katori Curd, 1 Roti and Salad. Dinner- 5-6 pieces of Paneer Tikka with Mint Chutney.

Breakfast- 1 katori Vegetable Poha. Lunch- 1 katori Dal, 1 katori Mixed Veg Sabzi, 1 Roti and Salad. Dinner- 1 bowl Soya Chunks with Sauteed Veggies.

Seasonal fruits

Have 2-3 different season fruits throughout the day. You can have Apple, Pear, Kiwi,

Hydration

Drink at least 8-10 glasses of water during the day to stay well hydrated.

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