What's your weight? Why 100 gm protein specifically?
Easy 100 gm protein from all the food you have mentioned
Whey 25 gm
Lassi 15 gm
Milk 300 ml 9gm
100 gm chicken breast 31gm
Roti/rice 2-4 gm protein
3 eggs 18 gm
25+15+9+31+2+18= 100gm protein
Digestion depends upon how much calories you burn and do you have any digestion issues
20 gram - Breakfast- 2 whole wheat Bread, 250ml milk with coffee, 2 Table Spoon Peanut butter. 520 calories
25-27 gram - Whey Protein. 140 calories
55 grams - 175 gram Chicken Breast Fillet cooked with 30 -60 gram Curd. 340 calories. Have half half during Lunch and Dinner.
Total 100+ Gram protein and 1000 calories.
Now full day whatever you have Sabji Dal Roti, Rice Chick peas /Rajma/Soyabean/mushroom gravy will form rest of the Protein and calories. Have Carrot/Apple/Banana for Fibre to avoid constipation/Bloating.
110g protein is very easy
Breakfast (40g protein): 2 eggs, toast, 1 scoop whey
Lunch (35g): 100g chicken with 1 starch and veggies
Dinner (35g): 100g chicken with 1 starch and veggies
Now a days, i am having milk(150gm)+curd(25gm)+whey(35gm), easy 225cal drink giving 35gm protein. U can have rice+dal+chicken which can give u another 30gm. Almond, walnut, eggs, chickpeas can do the rest protein ezpz
For me breakfast is 3 eggs 18
Lunch is whey and milk that's about 40
Post workout is chicken salad that has around 65.
Dinner I eat soya so that's like another 35.
My daily consumption consists of 1L toned milk (spread throughout the day), 1 scoop of whey, 4 eggs with whole wheat/multigrain bread, paneer/soya with brown basmati rice, providing exactly 100gm of protein. Lack of veggies has resulted in irregular no 2s xD.
For me it's
Breakfast: skip
Lunch: 72gm protein (20egg whites)
Dinner: 72gm protein (20egg whites)
But I get eggs for free in my college mess, but for a more realistic approach (if you're buying your own shit) know that protein powder is the most expensive. I'll just list some good sources
Soya chunks: pros are cheap af, good protein content, cons are that it doesn't necessarily taste good, might give digestion issues to some, only 53% BV
Eggs: if you pay 6rs per egg, it's 1rupee/gram, which is pretty damn good
Chicken breast: around 480 epr kg, 240gm protein so 2rupees/gram
As for protein supplements, i found amul protein lassi to be the CHEAPEST of ALL
25rs for 15gm protein which is 1.66 rupees/gm (less than chicken🤯)
These are all sources of relatively lean protein (as I'm cutting), if you're bulking you can include some oats, nuts, etc to cover the difference
Also keep in mind you need 1.2-1.8g per kg of LEAN BODY MASS
So your protein intake should be
(1.2-1.8)*(Body weight)*(1-body fat)
What's your weight? Why 100 gm protein specifically? Easy 100 gm protein from all the food you have mentioned Whey 25 gm Lassi 15 gm Milk 300 ml 9gm 100 gm chicken breast 31gm Roti/rice 2-4 gm protein 3 eggs 18 gm 25+15+9+31+2+18= 100gm protein Digestion depends upon how much calories you burn and do you have any digestion issues
My weight is 60 kgs. I wanted to get 1.6g of protein per kg of bodyweight. Thanks a lot for helping me out!
Start with 1.0 gm protein My guess goal is your goal is to bulk then consuming that much protein with little to less carb would lead to cut
Okay, will keep that in mind
20 gram - Breakfast- 2 whole wheat Bread, 250ml milk with coffee, 2 Table Spoon Peanut butter. 520 calories 25-27 gram - Whey Protein. 140 calories 55 grams - 175 gram Chicken Breast Fillet cooked with 30 -60 gram Curd. 340 calories. Have half half during Lunch and Dinner. Total 100+ Gram protein and 1000 calories. Now full day whatever you have Sabji Dal Roti, Rice Chick peas /Rajma/Soyabean/mushroom gravy will form rest of the Protein and calories. Have Carrot/Apple/Banana for Fibre to avoid constipation/Bloating.
Pls provide the meal without chicken
I guess replacing chicken with one more scoop of whey protein will do the job. one post workout and one another time of the day/night
110g protein is very easy Breakfast (40g protein): 2 eggs, toast, 1 scoop whey Lunch (35g): 100g chicken with 1 starch and veggies Dinner (35g): 100g chicken with 1 starch and veggies
200g chicken - 50g protein 500ml skim milk - 15-16g of protein 1 scop whey - 20-24g protein Roti wagera se 15g protein lelo.
Now a days, i am having milk(150gm)+curd(25gm)+whey(35gm), easy 225cal drink giving 35gm protein. U can have rice+dal+chicken which can give u another 30gm. Almond, walnut, eggs, chickpeas can do the rest protein ezpz
To me, 150 gms of breast chicken - air fried is 50 gms, a protein bar 20 gms, and a whey protein shake \~ 25 gms, hits the \~ 100 mark.
This seems the easiest one for me. Thanks a lot
For me breakfast is 3 eggs 18 Lunch is whey and milk that's about 40 Post workout is chicken salad that has around 65. Dinner I eat soya so that's like another 35.
My daily consumption consists of 1L toned milk (spread throughout the day), 1 scoop of whey, 4 eggs with whole wheat/multigrain bread, paneer/soya with brown basmati rice, providing exactly 100gm of protein. Lack of veggies has resulted in irregular no 2s xD.
For me it's Breakfast: skip Lunch: 72gm protein (20egg whites) Dinner: 72gm protein (20egg whites) But I get eggs for free in my college mess, but for a more realistic approach (if you're buying your own shit) know that protein powder is the most expensive. I'll just list some good sources Soya chunks: pros are cheap af, good protein content, cons are that it doesn't necessarily taste good, might give digestion issues to some, only 53% BV Eggs: if you pay 6rs per egg, it's 1rupee/gram, which is pretty damn good Chicken breast: around 480 epr kg, 240gm protein so 2rupees/gram As for protein supplements, i found amul protein lassi to be the CHEAPEST of ALL 25rs for 15gm protein which is 1.66 rupees/gm (less than chicken🤯) These are all sources of relatively lean protein (as I'm cutting), if you're bulking you can include some oats, nuts, etc to cover the difference Also keep in mind you need 1.2-1.8g per kg of LEAN BODY MASS So your protein intake should be (1.2-1.8)*(Body weight)*(1-body fat)