if you’re someone who doesn’t eat non-veg at all, like me, this is how you can hit your protein goals:
breakfast: high protein oats (100gm) + milk (500ml) + seed mix + one guava + one amla 40-45g protein
lunch: soya rice (50gm soya + vegs) + curd 35g protein
evening: one high protein bread with peanut butter + one banana + one scoop whey (25gm protein) 35g protein
dinner: soya paneer chilla (80gm besan + 100gm paneer) + curd 40-45g protein
or
dinner: paneer salad ( rajma + chana + moong + 100gm curd + 100gm paneer) 35g protein
total: 140-150g protein/day
why is there a whole war going on over the BRICS menu