Importance Of A Protein-Rich Diet
The most amazing thing we all learned as students was that our bodies are built up of tiny building pieces known as cells. They help sustain the body's structure, absorb nutrients from food, convert those nutrients into energy, and carry out specialized tasks.
All You Need To Know About Protein
Every day, the human body loses up to 1011 cells, which are then replaced by new cells. As a result, each cell has its unique set of needs, one of which is protein. Protein is required for the human body to develop and repair new cells and function correctly. Thus every human should consume a protein rich diet.
According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight.
If you want to prepare a high protein meal plan according to Ayurveda, you'll need to include the following ingredients-
- Animal products like chicken, meat, etc.
- Diary products
- Fresh green leafy vegetables
The Complete Ayurvedic Protein Diet
As per the science of Ayurveda, a human should have breakfast like a king, lunch like a prince, and dinner like a pauper. However, protein should be a major constituent of each meal. To help you achieve that goal, here’s a protein-rich diet plan for you.
An ideal breakfast should combine healthy carbohydrates and fats with protein. You may also drink protein drinks like banana shakes or chiku shakes. However, avoid adding sugar to them.
A peanut butter sandwich and boiled eggs served with a banana shake is a great option as it is well balanced and protein-rich. If you want a protein-rich drink, mix one scoop of whey protein powder with milk.
Lunch should be well-balanced with a high amount of protein content when compared to other meals.
If you're a vegetarian, you can have a meal cooked from paneer, lentils, pulses, soya chunks, and green vegetables as they all are food high in protein.
If you are a non-vegetarian, you have options like fish, meat, or chicken as they are rich sources of protein. Thus, they can be eaten with or without wheat and rice.
Make your dinner simple to digest from food. Avoid foods with complex protein structures such as tofu and peanuts to make your meal.
After your supper, adding a cup of warm milk which is a protein-rich drink helps you sleep better. Vegetarian foods are an incomplete source of protein; thus, eating them alongside rice or wheat completes the missing amino acids.
Always eat fresh, seasonal fruits, not the ones that are packaged or frozen. To suppress small pangs of hunger, you can consume chikki (a combination of peanuts and jaggery), green tea, and salad. These will satiate your hunger as well as benefit your health.
Processed and frozen foods should be avoided as much as possible. Prioritize consuming fresh foods as the fresher the food you eat, the more it will foster your health.
From the purity of food comes the purity of mind, and thus, consuming healthy and protein-rich food will shield your body against diseases and keep your body strong and sturdy.