Veg Protein Meal Plan: There's a common misconception that vegetarian diets don't provide much protein. Let's find out the truth and what nutritionists have to say.

How To Get 100g Protein On A Vegetarian Diet: Getting enough protein on a vegetarian diet is often overstated. Fitness content makes it seem as if protein targets can't be met without whey protein, imported superfoods, or a strict meal plan. But the reality is different. Many foods already available in Indian kitchens can be used to create a robust, high-protein vegetarian diet; all it takes is the right selection and optimal combination.

Nutritionist Khushi Chhabra explains this in an Instagram post. She dispels the myth that meat or supplements are necessary to meet protein needs. She says that 100 grams of protein daily can be achieved with a whey-free, completely vegetarian, and budget-friendly diet. According to her:

Keep this in mind at the beginning of the day.

Khushi Chhabra suggests starting your morning with roasted flax seeds, which provide about 2 grams of protein. Pumpkin seeds or chia seeds can also be added if desired. 

Protein-rich breakfast without heavy cooking

Now, let's talk about breakfast. You can have a whole wheat vegetarian cheese sandwich with Greek yogurt or sky yogurt. This provides about 15 grams of protein. For those who don't eat cheese, tofu is an easy alternative.

What are the options for mid-morning?

Mid-morning, you can have a combination of almonds and fruits like guava, which provides about 6 grams of protein. This helps maintain energy and prevents long gaps between meals.

What options do you have for lunch?

Let's talk about lunch. Lunch provides the highest protein, about 41 grams. It consists of whole wheat chapati, masala soya chunks, mung beans, and vegetables. Masoor dal or tofu are also alternatives.

Junk-free evening snack

In the evening, you can have makhana veg chaat, topped with tofu and seeds, along with ginger tea. This provides about 13 grams of protein.

What's special about dinner?

Dinner includes gram flour chilla, chutney, and raita, which provides about 26 grams of protein. Moong dal chilla or tofu-based raita are also good options. This full-day plan provides about 103 grams of protein, 1500 to 1800 calories, and costs approximately ₹220 per day.