Protein reach diet is very important for gym buddy and other's who are doing hard works.
Here is 7 days protein reach diet plan .
Day 1:
- Breakfast: Idlis (steamed rice cakes) with sambar (lentil-based vegetable stew) and chutney (250 calories, 15g protein)
- Lunch: Brown rice, mixed vegetable sabzi (stir-fry), and dal makhani (black lentils) (400 calories, 20g protein)
- Snack: Roasted makhana (fox nuts) with almonds (150 calories, 5g protein)
- Dinner: Grilled panner with quinoa and mixed vegetables (500 calories, 35g protein)
Day 2:
- breakfast: Poha (flattened rice flakes) with peanuts, onions, and tomatoes (250 calories, 10g protein)
- Lunch: Whole wheat roti, chana masala (chickpea curry), and raita (yogurt with cucumber and cumin) (400 calories, 15g protein)
- Snack: Greek yogurt with honey and walnuts (150 calories, 10g protein)
- Dinner: brown rice and mixed vegetables (500 calories, 30g protein)
Day 3:
- Breakfast: besan chiila with spinach, mushrooms, and whole wheat toast (250 calories, 20g protein)
- Lunch: Red kidney bean curry with brown rice and mixed vegetables (400 calories, 20g protein)
- Snack: Cottage cheese with cucumber and cumin (150 calories, 20g protein)
- Dinner: Grilled tofu with quinoa and mixed vegetables (500 calories, 25g protein)
Day 4:
- Breakfast: Smoothie bowl with Greek yogurt, banana, spinach, and almonds (300 calories, 20g protein)
- Lunch: Mixed lentil curry with brown rice and mixed vegetables (400 calories, 20g protein)
- Snack: grilled paneer with whole wheat crackers (150 calories, 12g protein)
- Dinner: Grilled paneer with roasted sweet potatoes and mixed vegetables (500 calories, 40g protein)
Day 5:
- Breakfast: vegetables toast on whole wheat bread with besan chilla (300 calories, 18g protein)
- Lunch: Chickpea and spinach curry with brown rice and mixed vegetables (400 calories, 20g protein)
- Snack: Rice cakes with almond butter and banana slices (150 calories, 8g protein)
- Dinner: whole grain bread and mixed vegetables (500 calories, 35g protein)
Day 6:
- Breakfast: Whole wheat dosa (fermented rice and lentil crepe) with sambar and chutney (250 calories, 15g protein)
- Lunch: Mixed vegetable and bean curry with brown rice (400 calories, 20g protein)
- Snack: Cottage cheese with fruit (150 calories, 20g protein)
- Dinner: Grilled paneer with brown rice and mixed vegetables (500 calories, 30g protein)
Day 7:
- Breakfast: Whole wheat uttapam (thick pancake made with fermented rice and lentil batter) with coconut chutney (250 calories, 15g protein)
- Lunch: Lentil and vegetable stew with brown rice (400 calories, 20g protein)
- Snack: Greek yogurt with mixed nuts (150 calories, 10g protein)
- Dinner: Grilled paneer with roasted broccoli and quinoa (500 calories, 40g protein)
( if don't full can eat some lite snacks)
