For a quick lunch for days when you don’t feel like making elaborate sides – here’s a hack that works for me: make rotis or flatbreads with veggies & protein infused in them! This Jowar Roti for example not just has the gluten-free sorghum flour, but also some sautéed shredded veggies & some pea protein. So it kinda becomes a wholesome meal, especially if served with some greek yogurt.
Now, obviously, a few rotis and yogurt wouldn’t help me hit 50 grams, no unless I want to eat about 10-12 of these (in which case, my calories also would shoot up significantly). And so I supplemented with a protein shake, as always!
Here’s what I made:
1. 4 pcs Jowar Roti, including some pea protein & shredded veggies: 251kcal, 10P, 37C, 7F
2. 4 Tbsp low-fat Greek Yogurt: 41kcal, 5P, 3C, 1F
3. 2 Tbsp Mirchi Thecha: 111kcal, 3P, 7C, 8F
4. 1 cup raw Carrots: 44kcal, 1P, 10C, 0F
5. 1 Brazil Nut: 35kcal, 1P, 1C, 3F
6. Protein Shake: 120kcal, 30P, 0C, 0F
7. Total: 602kcal, 50P, 58C, 19F
Cheers,
K
Disclaimers:
1. I’ve been using Protein supplements for over 8 years now, and I’ve have no health issues. I use a combination of whey, casein, pea and rice protein powders, and I’ve figured out what works for me. If you’re a vegetarian on a deficit, protein powders can help you hit your macros without exceeding calories. I’d recommend investing in clean brands.
2. I currently substitute 50-70% of my daily protein requirement by way of protein supplements. Once I go back to a maintenance diet, that’ll go down to 25-30%.
3. All of these numbers I mention on the nutritional profile are estimated from tools like MyFitnessPal and ChatGPT. I’m getting a bit better at my prompts & ensure the data is as accurate as possible. Even so, there may be 10-20% margin or error.
{Intermittent Fasting, Fasting Diet, Diet Plan, Vegetarian Diet Plan, High-Protein Meal Plan, Fat Loss, What I Eat In A Day, What I Ate Vlogs}
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welcome to another episode of protein Centric lunches where I try to construct plates of food with 50 g of protein or more on days when I don’t feel like cooking elaborate lunches I just make some Veggie infused Roes in this case with javar and pea protein I serve this with some yogurt Chutney protein shake carrot and a Brazil nut