Veg 100g Protein Festival Guide

Inside this guide

VEGETARIAN 100 G PROTEIN GUIDE Nutrition Reference  Educational Use Plan protein first and the rest of the plate falls into place, even on festival days. Page 1 Vegetarian Diet: Reaching 100 g of Protein Everyday plan and festival-friendly strategies Reaching 100 g of protein on a vegetarian diet is very doable once you know which foods carry the most protein and how to spread them across the day. Festivals, with sweets, fried snacks and fasting days, make it harder, so this guide includes a plan for those too. It covers the best vegetarian sources with rough protein values, a sample 100 g day, festival swaps, fasting-day ideas, and tips to make it comfortable. 1. Your 100 g Target, Meal by Meal Spread it across the day Why this works: 100 g of protein suits many people (roughly 55 to 70 kg at 1.4 to 1.8 g per kg). Spreading it over the day helps muscles use it and keeps hunger in check. MEAL AIM FOR WHY Breakfast 20 to 25 g Starting the day with protein keeps hunger and cravings down for hours. Mid-morning snack 5 to 10 g A small top-up so lunch doesn't have to do all the work. Lunch 20 to 25 g Pair dal or paneer with roti or rice and curd. Evening snack 10 to 15 g The easiest place to add protein and avoid fried snacks. Dinner 20 to 25 g Moderate and light, and helps overnight muscle repair. 2. Best Vegetarian Protein Sources Approximate protein per serving Note: These are approximate values. Actual protein varies with brand, recipe and preparation, so use them as a guide. FOOD SERVING PROTEIN TIP Paneer 100 g about 18 g Full-fat is higher in calories. Bhurji, tikka or in curries. Hung curd / Greek yoghurt 150 g about 12 to 15 g Thick curd has more protein than regular curd (about 4 g per 100 g).…