Stay Fit, the Vegetarian Way

High Protein Diet for Vegetarian (100gm Protein)

Carb Protein Fat

Breakfast Oats (40gm) 25 5 3
Tofu (100gm) 2 8 5

Slim Milk (1 tea cup) 9 6 1

Peanut Butter (1 tbsp) 4 4 8

Lunch Rajma (1 katori) 23 9 2
Soya chunk (30gm) 10 16 0

Roti (2 pieces, 35gm each) 35 6 1

Vegetables - - -
Peanut Butter (1 tbsp) 4 4 8

Snack Almond (20) 2 5 14

Greek yogurt (90gm) 3 8 2

Seeds (watermelon, pumpkin, 3 6 9
chia)

Dinner Paneer (100gm) 0 18 20

Dal (1 katori) 21 8 2
Boiled Brown rice (100gm) 22 2 1

Vegetables - - -

Total Macros (Carb, Protein, 163 105 76

Fat)

Total Calories in Each Macro 652 420 684

Overall Calories (Kcal) 1756