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Protein Source Rotation Chart

The document provides a weekly protein source rotation chart designed for budget-friendly and vegetarian diets. It outlines specific snacks and meal add-ons for each day of the week, along with notes on dietary preferences and limitations. Key recommendations include limiting egg consumption to four times a week and varying the type of dal consumed daily.

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xexorag848
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68 views1 page

Protein Source Rotation Chart

The document provides a weekly protein source rotation chart designed for budget-friendly and vegetarian diets. It outlines specific snacks and meal add-ons for each day of the week, along with notes on dietary preferences and limitations. Key recommendations include limiting egg consumption to four times a week and varying the type of dal consumed daily.

Uploaded by

xexorag848
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Personal Fitness & Diet Guide

Weekly Protein Source Rotation Chart

Weekly Protein Source Rotation Chart (Budget-Friendly & Veg-Friendly)

| Day | Morning Snack | Lunch Add-on | Evening Snack | Notes |

|------------|-------------------------|---------------------|------------------------|------------------------------|

| Monday | Soaked almonds (5-7) | Dal + 1 spoon ghee | Roasted chana | Egg (1 time allowed)

| Tuesday | Roasted peanuts | Soyabean sabzi | Banana + milk | Sprouts optional |

| Wednesday | Sprouts salad | Moong dal | Peanut butter roti | Egg (1 time allowed) |

| Thursday | Soaked peanuts | Masoor dal | Boiled potatoes chaat | Paneer in lunch (small cube)

| Friday | Roasted chana + jaggery | Dal + rice + curd | Banana shake | Egg (1 time allowed) |

| Saturday | Sprouts with lemon | Arhar dal | Roasted peanuts | Paneer if not eaten Thu |

| Sunday | Almonds or chana mix | Soyabean or dal | Peanut salad | Egg (1 time allowed) |

- Milk can be taken at night (optional)

- Curd/buttermilk preferred in lunch during summer

- Try not to repeat same dal daily

- Paneer homemade preferred, 2-3 times/week max

- Egg limited to 4 days/week (1 time/day)

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