How much calories should I eat to lose weight ?
The number of calories you should eat to lose weight depends on your current weight, activity level, age, and weight loss goals. It should be protein rich food.
Here’s a simple way to figure it out.
Calorie Deficit Diet Plan Request
Click & Fill in the form and request for a diet plan. Soon you will receive a personalised diet plan for you.
Pro Tip: Focus on the quality of calories, not just the quantity. Prioritize nutrient-dense foods like lean proteins, vegetables, whole grains, and healthy fats. Avoid drastic calorie cuts as they can slow your metabolism and harm your health.
If you’re unsure, consult a nutritionist or use a calorie-tracking app for guidance tailored to your lifestyle.
What are the protein rich food ?
Protein is a crucial macronutrient that plays a vital role in muscle growth, repair, and overall body function. Including protein rich food in your diet is essential to maintaining energy levels, improving muscle tone, and supporting immune health. Whether you’re a fitness enthusiast, athlete, or just looking to stay healthy, understanding the importance of protein-rich foods can help you achieve your nutrition goals.
Breakfast Options
- Adai
- Calories: ~200 per piece (medium-sized)
- Protein: ~7-8g
- Made from a mix of lentils like toor dal, chana dal, and urad dal, paired with rice.
- Kambu Koozh (Pearl Millet Porridge)
- Calories: ~150 per bowl
- Protein: ~5-6g
- A refreshing and nutritious breakfast with pearl millet and curd.
- Ragi Dosa
- Calories: ~120 per dosa
- Protein: ~3-4g
- Made with finger millet flour, ideal for weight management and muscle building.
- Ven Pongal (Rice and Moong Dal)
- Calories: ~250 per serving (1 cup)
- Protein: ~6-7g
- Moong dal adds a good protein boost, and a little ghee enhances flavor.
Lunch Options
- Paruppu Sadam (Dal Rice)
- Calories: ~300 per serving (1 cup)
- Protein: ~7-8g
- Rice and toor dal cooked with spices, topped with ghee.
- Sundal (Chickpea Stir-Fry)
- Calories: ~180 per serving (1 cup)
- Protein: ~9-10g
- Made with legumes like chickpeas or green gram, tempered with coconut.
- Kollu Rasam (Horse Gram Soup)
- Calories: ~100 per bowl
- Protein: ~6-7g
- Horse gram is highly nutritious and protein-rich.
- Kootu (Vegetable and Lentil Curry)
- Calories: ~150 per serving (1 cup)
- Protein: ~5-6g
- A mix of vegetables and lentils, packed with nutrients.
- Keerai Masiyal (Mashed Greens with Dal)
- Calories: ~120 per serving (1 cup)
- Protein: ~5g
- Spinach or amaranth greens cooked with lentils for added protein.
Snack Options
- Pattani Sundal (Dry Peas Stir-Fry)
- Calories: ~120 per serving (1 cup)
- Protein: ~7-8g
- Made with dry peas, spiced and garnished with coconut.
- Murungai Keerai Soup (Drumstick Leaves Soup)
- Calories: ~80 per bowl
- Protein: ~4-5g
- Drumstick leaves are rich in protein, iron, and antioxidants.
- Ragi Pakoda
- Calories: ~150 per serving (6-8 small pieces)
- Protein: ~3-4g
- Made with finger millet flour, onions, and spices.
Dinner Options
- Ragi Kali (Finger Millet Balls)
- Calories: ~150 per ball
- Protein: ~5-6g
- Served with sambar or kollu chutney, perfect for a healthy dinner.
- Kambu Dosai (Pearl Millet Dosa)
- Calories: ~120 per dosa
- Protein: ~4-5g
- A fiber-rich dinner option with moderate protein content.
Protein-Rich Sweets
- Pasi Paruppu Payasam (Moong Dal Payasam)
- Calories: ~200 per serving (1 cup)
- Protein: ~6-7g
- A festive dessert with moong dal and jaggery.
- Kadalai Urundai (Peanut Jaggery Balls)
- Calories: ~100 per ball
- Protein: ~4-5g
A healthy snack or dessert made with roasted peanuts and jaggery
How to Incorporate Protein Rich Food into Your Diet
Incorporating protein rich food into your daily meals is easier than you think. Start by adding a source of protein to each meal, whether it’s chicken, fish, eggs, or legumes. For snacks, reach for a handful of nuts, Greek yogurt, or a protein smoothie. By diversifying your protein sources, you’ll ensure your body gets all the essential amino acids it needs to stay healthy and strong.
Conclusion
Protein rich food are an essential part of any balanced diet. Whether you’re building muscle, maintaining a healthy weight, or just staying fit, these foods will help you achieve your health and fitness goals. Incorporating a variety of protein rich food into your meals will provide the necessary nutrients to fuel your body and keep you feeling your best.