Protein is a very important nutrient for our body. It plays a very important role in strengthening muscles and maintaining energy. According to experts, a normal person needs about 80 grams of protein daily.
If the weight is between 60 to 80 then 80 grams of protein should be taken daily. Dr. Shrey Srivastava, Senior Consultant, Internal Medicine, Sharda Hospital, It is said that this need can be easily fulfilled by adopting proper eating habits. So let us know what to include in your diet for 80 grams of protein?
Include these things in breakfast:
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morning breakfast: You should start your morning breakfast with protein. You should include two eggs and gram flour cheela in your morning breakfast. Two eggs will give you 12 grams of protein. If 50-60 grams of gram flour is used for two chicken pieces, you will easily get 15 to 18 grams of protein.
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around 12 noon: Apart from this, you can consume 50 grams of soybean till 12 noon. Approximately 25-26 grams of protein will be found in 50 grams of soya chunks. If you want to lose weight, then consuming it will not make you feel hungry quickly. However, if you want, you can increase or decrease the quantity of soybean as per your hunger requirement.
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Evening Snacks: In evening snacks, you can consume a handful of peanuts, roasted gram and four to five almonds. A spoonful of flaxseed or chia seeds also helps in increasing protein. So in this way you will get 15-19 grams of protein in the evening. And through breakfast you can get about 60 to 70 grams of protein.
If the weight is between 60 to 80 then 80 grams of protein should be taken daily. Dr. Shrey Srivastava, Senior Consultant, Internal Medicine, Sharda Hospital, It is said that this need can be easily fulfilled by adopting proper eating habits. So let us know what to include in your diet for 80 grams of protein?
Include these things in breakfast:
-
morning breakfast: You should start your morning breakfast with protein. You should include two eggs and gram flour cheela in your morning breakfast. Two eggs will give you 12 grams of protein. If 50-60 grams of gram flour is used for two chicken pieces, you will easily get 15 to 18 grams of protein.
-
around 12 noon: Apart from this, you can consume 50 grams of soybean till 12 noon. Approximately 25-26 grams of protein will be found in 50 grams of soya chunks. If you want to lose weight, then consuming it will not make you feel hungry quickly. However, if you want, you can increase or decrease the quantity of soybean as per your hunger requirement.
-
Evening Snacks: In evening snacks, you can consume a handful of peanuts, roasted gram and four to five almonds. A spoonful of flaxseed or chia seeds also helps in increasing protein. So in this way you will get 15-19 grams of protein in the evening. And through breakfast you can get about 60 to 70 grams of protein.
Include these things in lunch and dinner
You can include the remaining protein in lunch and dinner. You can take things like lentils, kidney beans, chickpeas, paneer or chicken. Vegetarians should make soya, tofu and sprouted pulses a part of their diet. Along with a balanced diet, water and regular exercise are also necessary, so that the body can utilize the protein properly.
Disclaimer: (The tips suggested in this article are for general information only. Start any kind of fitness program related to health.