Dr. Sonal’s High-Protein Vegetarian Diet Plan
Designed for individuals looking to maintain energy, support muscle health, or simply eat a more balanced plant-based diet, Dr. Sonal’s Diet Plan focuses on practical, protein-rich meals using easily available ingredients.
> 📝 Note: This plan assumes an average adult’s requirement of ~50–70g of protein per day, and can be adjusted based on body weight, activity level, or specific goals (e.g. weight loss, muscle gain, or medical needs).
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✅ Morning (Upon Waking)
Warm water with lemon and 1 tsp soaked chia seeds
5 soaked almonds + 2 walnuts
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🍽️ Breakfast (8:00 – 9:00 AM)
Option 1:
Moong dal chilla (2 medium) with paneer stuffing
Mint chutney
1 glass soy or almond milk (unsweetened)
Option 2:
Vegetable oats upma with tofu cubes
1 boiled egg (optional for ovo-vegetarians)
Herbal tea
👉 Protein: 20–25g
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🍎 Mid-Morning Snack (11:00 AM)
1 fruit (banana or apple)
1 tbsp peanut butter OR handful of roasted chana
👉 Protein: 5–7g
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🥗 Lunch (1:00 – 2:00 PM)
1 cup cooked quinoa or brown rice
1 cup rajma/chickpeas/lentil curry
Mixed vegetable salad with hemp/flax seeds
