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Health, Protine content, Diet plan, Protein food - Coggle Diagram
Health
Heart
diet
Eat unsaturated fats
5 Green leafy vegetables
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steaming vegetable time
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Start with harder vegetables: Begin with longer-cooking vegetables like potatoes and carrots, then add quicker-cooking ones later.
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Protine content
- Besan Chilla (Gram Flour Pancake)
- 2 besan chillas: 12 g of protein
- 1 besan chilla (40g besan): 6 g of protein
- 1/2 cup cooked lentils: 9 g of protein
- 1 cup cooked lentils (198g): 18 g of protein
- Greek Yogurt (Plain, Nonfat or Low-Fat)
- 200g (1 cup): 20 g of protein
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- Chicken (Boneless, Cooked)
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- 100g (about 1/2 cup): 31 g of protein
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- 1 large egg (50g): 6 g of protein
This plan totals approximately 114 g of protein, covering your needs. Let me know if you'd like adjustments!
- Snack: 1 cup Greek yogurt = 20 g
- Lunch: 150g chicken + 1 cup cooked daal = 64 g
- Breakfast: 3 eggs + 2 besan chillas = 30 g
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Based on your height (6 feet), weight (90 kg), and light activity level, your daily protein requirement for weight loss and maintenance is approximately 72–108 grams of protein (0.8–1.2 g/kg of body weight). Let’s break down the protein content in the foods you mentioned, with typical serving sizes:
Diet plan
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High in protein and fiber, perfect for an energetic start to the day.
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Best consumed on an empty stomach or shortly after the chilla. They digest quickly and provide natural sugars and vitamins.
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Light and hydrating, great for a mid-morning energy boost.
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Balanced meal with protein and fiber, providing sustained energy.
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For a light snack, fruit is a good option. If you're hungrier, the breadless toast with dal can be more filling.
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Easy to digest, low-carb, and protein-rich, perfect for dinner.
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If you're following intermittent fasting, compress these meals within your eating window.
Begin your eating window with lighter meals like fruits or salad, and end with a heavier meal like steamed vegetables with paneer or chicken.
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