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Please recommend me diet plan.
I am a physically wek person my weight is not how much it should be. I need protein intake a lot but can't eat non-veg which is huge source of protein. Please tell me what should I do ?
Answers (13)
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Hi there,
No worries if you don’t eat non-veg — you can still meet your protein needs with vegetarian foods! Here’s a simple high-protein vegetarian diet to help you feel stronger and gain healthy weight:
Next Steps
Morning (empty stomach):
5 soaked almonds + 2 walnuts
1 glass warm water with chia seeds
Breakfast:
Paneer or tofu sandwich / Besan chilla with curd
1 banana or mango (great for energy and weight gain)
Mid-morning:
1 glass milk or protein shake (you can use plant protein powder too)
Handful of roasted chana or makhana
Lunch:
2 chapatis with ghee
Dal (moong, chana, rajma) or chole
Rice + curd + salad
Evening snack:
Boiled corn or sprouts chaat
Coconut water or fruit smoothie
Dinner:
Vegetable khichdi or paratha with paneer
Warm turmeric milk before sleep
Bonus Tips:
Exercise lightly (even walking or yoga helps build appetite)
Avoid skipping meals
Drink enough water
Add ghee, peanut butter, or homemade laddoos for extra energy
Health Tips
If you want a custom diet chart, feel free to message me directly — I’d love to help!
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Helloooo
try to take more dairy products, pulses, dry fruits, seeds.
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For more information please contact me through practo
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Before I can offer you any consultation, I need to go through your health history. In the meantime, you can start drinking dates boiled in milk — it will help improve your energy and stamina. Also, include plant-based protein in your diet to support healthy weight gain. Thank you!”
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Consult me directly
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Start your morning with 4 soaked almonds, 2 walnuts, and 1 fig â these are small but rich in energy and protein.
Take a glass of warm milk or soy milk with a pinch of haldi â it helps your muscles and gives strength.
Include 1-2 boiled eggs if possible, but if not, have besan chilla, moong chilla, or dal cheela â these are full of protein.
Add paneer, tofu, or soya chunks in lunch or dinner â these are excellent vegetarian protein sources.
Try to eat one bowl of mixed dal every day â arhar, moong, masoor, chana â rotate them.
Use curd or buttermilk daily â they are good for digestion and give protein too.
In the evening, take roasted chana, peanuts, or a glass of milk with a small banana â very good for building strength.
Add one protein-rich snack like peanut butter with roti, or a paneer sandwich between meals.
Try having a handful of seeds daily â pumpkin, sunflower, chia or flax seeds â mix them in curd or have plain.
Avoid junk, fried, and sugar-loaded items â they weaken your digestion and pull down your strength.
Eat every 2.5 to 3 hours â small and frequent meals help gain healthy weight and keep energy stable.
Drink water in between meals, not just with meals â good hydration helps body absorb nutrients better.
Try to sleep on time â even the best food wonât work if sleep is not proper.
Next Steps
Avoid adding table salt, extra oil, or heavy tadka to your meals. This helps reduce unnecessary sodium and unhealthy fats, supporting better heart health and overall wellness.
Health Tips
If you still have any doubts or require further clarity, feel free to contact me or book a consultation. Iâll provide personalized guidance to help you achieve your health goals effectively.
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Hello
I need your diet history and health history so will able to plan diet which will suits you
Next Steps
now you can have home made food balanced diet
Health Tips
do some light exercise for good digestion. include fruits in your diet.
for more customised diet plan take direct consultation.
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Please ask me directly for personalized diet plan for you.
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Please connect with through Practo app.
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Please connect over consultation to help better
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Ms. Anshula Shingrup
Dietitian/Nutritionist
1 yrs exp
Mumbai
Hi,
Based on your weight and height, your current BMI suggests that you are underweight, which may be contributing to your concerns about strength and energy levels. It's really important to focus on eating a balanced diet that helps you meet your calorie and protein needs.
Since you prefer to avoid non-vegetarian foods, there are many plant-based protein sources you can include in your diet. For example, you can try adding lentils, chickpeas, tofu, quinoa, nuts, seeds, and dairy (if you consume it) into your meals. These foods are rich in protein and will help support your overall health.
Next Steps
Could you please share more details about what you typically eat in a day? It will help me understand how we can improve your intake. Also, have you been diagnosed with any health conditions that might be affecting your appetite or weight?
Health Tips
Itâs important to consider all aspects of your health. Looking forward to hearing from you!
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Ms. Madhuri Munnangi
Dietitian/Nutritionist
1 yrs exp
Hyderabad
Well in veg also there are more available options.
Next Steps
Please do consult through practo.
Health Tips
Liquids to be taken more.
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Dr. Kavita Dwivedi
Homoeopath
15 yrs exp
Raipur
Need detail case history to guide u properly
Take a direct consultation to share details
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
If you’re looking to boost your protein intake with vegetarian options, here are some great plant based sources of protein that can help you build strength and improve overall health
1. Lentils
High fiber , iron and folate . Lentils are great in soups ,
Salads or as filling for wraps and curries
2. Chickpeas:
Rich in fiber , and can be used in humus, salads or
Roasted for a crunchy snacks
3. Tofu and tempeh
Both are made soyabean and are packed with protein
Tofu is versatile and can be added to stir fry, smoothie and grilled
Tempeh is firmer and works well in sandwiches, wraps
Or salads
4. Quinoa:
A complete protein, meaning it contains all nine essential amino acids. It’s great as a base for salads , bowls
5. Greek yogurt:
Rich in probiotics and calcium . Greek yogurt is a great addition to smoothie, or eaten fruits and nuts
6. Edamame:
High in fiber and protein . Make a great snack or addition to salad and stir fry
7. Peanut butter:
High in healthy fats and protein
Add in smoothie, toast use a dip for fruits and vegetables
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Ms. Trupti Padhi
Dietitian/Nutritionist
16 yrs exp
Bhubaneswar
Good evening pls connect through practo app.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.