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Hindu diet plan for high protein

Need more protein in your diet? The Hindu high-protein diet plan includes lentils, legumes, and dairy products. These foods help you meet your protein needs while maintaining a balanced diet.

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Diet plan grocery list

  • Lentils
  • Chickpeas
  • Paneer
  • Tofu
  • Greek Yogurt
  • Almonds
  • Pumpkin Seeds
  • Spinach
  • Broccoli
  • Green Peas
  • Mung Beans

  • Quinoa
  • Buckwheat
  • Black Beans
  • Kidney Beans
  • Amaranth
  • Hemp Seeds
  • Chia Seeds
  • Flaxseeds
  • Edamame
  • Cottage Cheese
  • Almond Butter

  • Sunflower Seeds
  • Cashews
  • Walnuts
  • Peanuts
  • Tempeh
  • Brussels Sprouts
  • Asparagus
  • Mushrooms
  • Cauliflower
  • Kale
  • Avocado

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Our editorial team has checked this article to make sure it was accurate at the time of publishing it.

Diet plan overview

The Hindu diet plan for high protein includes a variety of protein-rich foods like lentils, legumes, and dairy. This plan helps you meet your daily protein needs, essential for muscle repair and growth. It's designed to provide a balanced intake of nutrients while focusing on protein.

With its emphasis on protein, this diet supports an active lifestyle and promotes overall health. It's a great way to ensure you're getting enough protein without compromising on taste or variety.

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Foods to eat

  • High-Protein Legumes: Lentils, chickpeas, and black beans are excellent plant-based protein sources.
  • Dairy Products: Milk, yogurt, and paneer provide good amounts of protein and calcium.
  • Nuts and Seeds: Almonds, chia seeds, and hemp seeds are packed with protein and healthy fats.
  • Protein-Rich Vegetables: Spinach, broccoli, and Brussels sprouts contribute to your protein intake.
  • Soy Products: Tofu and tempeh are versatile, high-protein options.
  • Herbs and Spices: Use spices like turmeric and cumin to add flavor without extra calories.

Foods not to eat

  • Red Meat: Typically avoided for religious and ethical reasons.
  • Processed Meats: Sausages, bacon, and deli meats are high in unhealthy fats and preservatives.
  • Sugary Snacks: Avoid candies, pastries, and other high-sugar foods that offer little nutritional value.
  • Refined Carbohydrates: White bread, pasta, and pastries can spike blood sugar levels.
  • Fried Foods: Foods like french fries and fried snacks are high in unhealthy fats.
  • Alcohol: Generally discouraged for maintaining overall health and well-being.
✅ Tip

Explore sprouted dals! Sprouting increases protein content and makes them easier to digest, perfect for a high-protein Hindu diet.

Main benefits

Opting for a hindu diet plan for high protein can lead to increased muscle mass and better recovery post-exercise due to its protein-rich foods like lentils and chickpeas. It promotes a variety of plant-based proteins, which can improve heart health and reduce cholesterol levels. The diet’s diversity in protein sources helps prevent dietary monotony. Additionally, it supports sustainable eating by focusing on plant-based protein sources.

Hindu diet plan for high protein graph

📊 Recommended food breakdown (Source)

How to budget on this diet plan

Building muscle on a Hindu diet emphasizes protein-rich vegetarian options. Dals are your protein warriors once again - explore different varieties for a change in taste and texture. Soy products like tofu and tempeh offer another protein source and can be marinated and cooked in various ways. Paneer is a great protein option and can be used in curries, stir-fries, or even scrambled like eggs. Dairy products like yogurt and cheese can be included in moderation for additional protein and calcium. Healthy fats like avocado and limited ghee can be included.

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7-Day Meal Plan for Hindu High Protein Diet

Day 1

  • Breakfast: Quinoa and Spinach Breakfast Bowl topped with Greek yogurt
  • Lunch: Tofu and Vegetable Stir-fry with Buckwheat noodles
  • Dinner: Paneer Tikka Masala served with a side of Mung beans and steamed Broccoli
  • Snack: Cottage cheese with Almonds and Pumpkin seeds

Day 2

  • Breakfast: Chia Seed Pudding with sliced Almonds and a side of Flaxseeds
  • Lunch: Chickpea Salad with Kale, Avocado, and Sunflower seeds
  • Dinner: Lentil Dal served with Quinoa and sautéed Brussels sprouts
  • Snack: Greek yogurt topped with Walnuts and Hemp seeds

Day 3

  • Breakfast: Tempeh Scramble with Mushrooms, Asparagus, and Cauliflower rice
  • Lunch: Black Bean Buddha Bowl with Edamame, Kale, and Avocado dressing
  • Dinner: Tofu and Vegetable Curry with a side of Buckwheat and roasted Cauliflower
  • Snack: Almond Butter spread on Rice Cakes with sliced Banana

Day 4

  • Breakfast: Spinach and Paneer Omelette with a side of Mung beans and Toasted Flaxseeds
  • Lunch: Quinoa Salad with Roasted Chickpeas, Walnuts, and a Lemon-Tahini dressing
  • Dinner: Stir-fried Tempeh with Broccoli and Brown Rice
  • Snack: Greek yogurt with mixed Berries and a sprinkle of Chia seeds

Day 5

  • Breakfast: Amaranth Porridge topped with Almond Butter and sliced Banana
  • Lunch: Lentil Soup with a side of Steamed Spinach and Quinoa
  • Dinner: Paneer and Vegetable Kebabs served with Buckwheat Pilaf and Roasted Brussels sprouts
  • Snack: Cottage cheese with sliced Peaches and a handful of Cashews

Day 6

  • Breakfast: Greek yogurt Parfait with Mixed Berries, Almonds, and a drizzle of Honey
  • Lunch: Tofu and Mushroom Stir-fry with a side of Steamed Kale and Quinoa
  • Dinner: Chickpea and Spinach Curry served with Buckwheat Chapati and Cauliflower rice
  • Snack: Almonds and Pumpkin seeds mix with a side of Edamame

Day 7

  • Breakfast: Quinoa Breakfast Bowl with Greek yogurt, sliced Almonds, and a drizzle of Maple syrup
  • Lunch: Lentil and Vegetable Stew served with a side of Spinach and Flaxseed Chapati
  • Dinner: Tofu and Vegetable Stir-fry with Buckwheat noodles and Steamed Broccoli
  • Snack: Cottage cheese with sliced Apple and a sprinkle of Sunflower seeds

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⚠️ Keep in Mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

fact-checked review
Article Reviewed

Our editorial team checked this article to make sure it was accurate at the time of updating it on April 29, 2024.

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