Protein is very important for our body. It strengthens muscles, repairs tissues and keeps the entire body healthy. But do you know how much protein we need in a day and how to plan it for the whole week? In this article, we will explain in simple words how many grams of protein is needed every day and how to manage your weekly protein diet.
How many grams of protein do you need each day
Protein needs vary from person to person. It depends on your weight, age and physical activity. Generally, a person needs 0.8 grams of protein per kg of weight. For example, if you weigh 60 kg, you will need about 48 grams of protein.
How to Plan a Protein Weekly Diet
monday:
Breakfast: Egg omelette and a bowl of yogurt.
Lunch: Dal, chapati and paneer sabzi.
Snacks: Peanuts or almonds.
Dinner: Soybean vegetable and brown rice.
Tuesday:
Breakfast: Cheese sandwich and a glass of milk.
Lunch: Chole, chapati and salad.
Snacks: Mixed nuts.
Dinner: Quinoa salad and pea curry.
Wednesday:
Breakfast: Moong dal chilla and tomato chutney.
Lunch: Rajma, chapati and green vegetable.
Snacks: Roasted chickpeas.
Dinner: Tofu stir-fry and vegetable pulao.
Thursday:
Breakfast: Yogurt-fruit smoothie and oats.
Lunch: Dal makhani, basmati rice and salad.
Snacks: Almonds or walnuts.
Dinner: Mushroom masala and chapati.
Friday:
Breakfast: Upma and green peas.
Lunch: Chickpea curry, chapati and green salad.
Snacks: Protein bars.
Dinner: Palak paneer and brown rice.
Saturday:
Breakfast: Stuffed paratha and curd.
Lunch: Lobia curry, chapati and carrot salad.
Snacks: Peanut Chikki.
Dinner: Tofu tikka and green vegetables.
sunday:
Breakfast: Sprouts salad and a glass of milk.
Lunch: Masoor dal, chapati and green vegetable.
Snacks: Fruits and nuts.
Dinner: Paneer bhurji and cumin rice.
This diet plan will provide you with enough protein for the whole week and keep your body healthy and fit. You can change this diet plan according to your convenience and taste, but definitely include protein-rich foods.
Know what happens due to protein deficiency
Protein deficiency can cause many problems in the body. It can cause muscle weakness, fatigue and lack of energy. Hair loss and nail breakage are also common problems. Protein deficiency in children can stunt growth. Weak immune system increases the risk of infection. Dryness and inflammation of the skin can occur. Weight loss and loss of appetite are also its symptoms. To avoid protein deficiency, include protein-rich foods in your diet.
Disclaimer: Some of the information given in the news is based on media reports. Before implementing any suggestion, please consult the concerned expert.
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