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Protein Chart

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47 views

Protein Chart

Uploaded by

ganeshkalbhor204
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Protein Chart

Vegetarian Protein Sources

Food Item Calories (per 100g) Best Time to Eat Recommended Quantity per Meal
Paneer 265 kcal Post-workout / Dinner 100-150g
Lentils (Dal) 116 kcal Lunch / Dinner 150-200g
Chickpeas (Chana) 164 kcal Breakfast / Lunch 150-200g
Greek Yogurt 59 kcal Breakfast / Snack 100-150g
Milk (Whole) 61 kcal Breakfast / Pre-bedtime 200-250ml (1 Cup)
Rajma (Kidney Beans) 127 kcal Lunch / Dinner 150-200g
Chana Dal 164 kcal Lunch / Dinner 150-200g

Non-Vegetarian Protein Sources

Food Item Calories (per 100g) Best Time to Eat Recommended Quantity per Meal
Chicken Breast 165 kcal Post-workout / Dinner 100-150g
Fish 208 kcal Lunch / Dinner 100-150g
Eggs 155 kcal (whole, cooked) Breakfast / Snack 2-3 eggs (100-150g)
Mutton 294 kcal Lunch / Dinner 100-150g
Prawns 99 kcal Lunch / Dinner 100-150g

Vegan Protein Sources

Food Item Calories (per 100g) Best Time to Eat Recommended Quantity per Meal
Tofu 76 kcal Post-workout / Dinner 100-150g
Quinoa 120 kcal (cooked) Breakfast / Lunch 100-150g
Soy Milk 54 kcal Breakfast / With cereal 200-250ml (1 Cup)
Almonds 579 kcal Snack / Pre-workout 20-30g (A handful)
Spirulina 290 kcal (dried) With smoothies / Breakfast 5-10g
Peanut Butter 588 kcal Breakfast / Snack 15-30g (1-2 tablespoons)
Formula to Calculate Daily Protein Intake
General Population: 0.8 to 1 gram of protein per kilogram of body weight.

Active Individuals/Athletes: 1.2 to 2 grams of protein per kilogram of body weight.

Example Calculation for a Sedentary Individual:

Weight: 70 kg

Protein Need: 70 kg x 0.8 g/kg = 56 grams of protein per day

Example Calculation for an Active Individual:

Weight: 70 kg

Protein Need: 70 kg x 1.5 g/kg = 105 grams of protein per day

This chart and guideline provide a comprehensive overview of various protein sources suitable for
Indian dietary preferences, including optimal consumption times and quantities. Adjusting these
recommendations based on individual dietary restrictions, health goals, and lifestyle will ensure a
balanced and nutritious diet.

For a customized Diet Plan you can Whatsapp on


6206043553
Monthly Plan : Rs.2000
3 Months Plan : Rs.5000

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