Meal Planning: Fill & Download for Free

100 Grams of protein every day is not a tough task. If you have little understanding of basic nutrition and diet, you can make a healthy meal plan for yourself that can provide you enough protein, carbs, and essential fat.Okay, let’s make a diet plan that can provide you 100 gm protein per day in the cheapest way.Meal 1 (Breakfast)Chana chat with a bowl of oats.[img:- Sameera sood]Ingredients:-Chickpeas(100 gm)kidney beans ( 50 gm)Oats (50 gm)Total Cost of Meal:- 25–30 ₹Total Protein:- 33–36 gramsMeal 2 ( Lunch)Soya chunks Salad[img- Food tak]Ingredients:-Soya chunks (80 gm)Peanuts (25 gm)Sessional Veggies (to mix with other things)Total Cost of Meal:- 8–10 ₹Total Protein:- 52–55 gramsMeal 3 ( Dinner)Paneer bhurji and Chapati(bread)[img:- Parul mittal]Ingredients:-Paneer (100 gm)Wheat flour ( for 2 roti)Sessional Veggies (to make bhurji)Total Cost of Meal:- 35–40 ₹Total Protein:- 20–25 gramsNote:- [100gm paneer cost 25 to 30 rs in my locality, it could be different in your locality]So This is our cheap, tasty, and super protein-rich meal plan.Let’s take a look at the total cost and protein amount of this meal plan.Total Cost = 40 + 10 + 30= 80₹Total Protein = 25 + 55 + 35= 115 gmYou can see getting a high protein, tasty meal is not very expensive. You can have a protein rich meal/ diet in a budget as well.Note:- I’m not saying to eat the exact same meals every day. of course, no one can eat the same for every day. That will create some other issues. This meal plan is just to give an idea about “How you can manage a good protein-rich diet with the ingredients available in your kitchen”.Hope this helps you.Feel free to ask more.If you like the answer, please share it with others as well.For this kind of information, you can join me on Telegram. You will have to search for "easyproteinguide" by going to Telegram or you can go to my bio and click on the link.All The Best. :)

Don’t combine fruits and vegetables. They both need different enzymes for breakdown and hence there should be a minimum of 20 minutes gap between these two.Never juice your fruits always chew on them..Aim on eating a bowl of raw salad with your two meals. It could be as simple as some chopped onions and cucumber but it will serve as prebiotic that is food for your gut bacteria.Squeeze some lemon juice on your dals and salad It will provide live enzymes to your meals and hence again making everything easier for digestion..Always keep a gap of 30 mins between your lunch and buttermilk. Buttermilk decreases the high pH levels which is needed for digestion..Eat desserts before a meal if need be and not after your meals. Ever.Always eat dosa with chutney and less aloo bhaji. Instead have a side of salad to make the meals more filling. Try and avoid combining two carbs in large quantities together..Always eat more of good and healthy fats such as chia seeds, pumpkin seeds and all dry fruits.The more fat you eat the lesser fat you gain as simple as that. Don’t be scared of fats :)

“Yay, there’s $500 more in my account. I guess my mom transferred some money over."When I was in college, there were students who always had everything handed to them.The summer before I went off to college, I worked all summer.My parents couldn’t afford to contribute anything towards my college expenses, so I had to figure out how to pay for my expenses on my own.That first year was the worst. I was planning on signing up for the smallest meal plan, but my university required freshmen to have a full meal plan.It ended up adding over a thousand dollars to my bill that I hadn’t figured in my calculations. In total, I would have to come up with close to three thousand dollars.It wasn’t much compared to the total cost of private college tuition, but it was a huge amount to me. So I worked ten hours a day, six days a week the entire summer.As I moved through my freshman year, I was consciously aware of what every single item was costing me.I couldn’t help it. It was automatic.I knew that the economics textbook cost me over 7 hours, and that a meal at the dining hall cost me over 2 hours at my summer job.Needless to say, that freshman year, I never ever missed a single one of the meals on my meal plan.But many students did.If you missed a meal, the university allowed you a certain amount of credit at the commissary. But the credit they gave you was a pittance compared to the cost of the meal.Even so, students skipped meals.I’m not talking about accidentally missing a meal here and there. I’m talking about students who planned to skip meals on purpose so they could get things at the commissary instead.Because at the commissary, you could get sodas, chips, candy, and other snacks. It was junk food heaven.The students who did this had no concept of the monetary value of things.I remember walking into the lobby of my dorm one evening after working late at my work study job.A girl who was using the lobby ATM commented nonchalantly to her friend as she turned away from the machine that her parents had added more money to her bank account.There were students who spent their breaks on ski trips, beach vacations, or at their vacation homes.They kept a Lexus, Infiniti, or BMW in a garage near campus.They never had to worry about the cost of a meal. Their parents had purchased a full meal plan for them, and they had an unlimited spending allowance.Getting money was as simple as going to the ATM.And if they felt like junk food, they thought nothing of skipping a meal and going to the commissary instead.It’s just one of the little subtle behaviors that suggest that the person may be spoiled.They are happy to trade whatever dining hall had cooked up so they could have pixie sticks and soda for dinner.