Getting 100g Protein in under 1500 calories with this Vegetarian Meal Plan! #weightlossplan

Here’s a Vegetarian Meal Plan at 1500 calories with 100 grams of protein.

Meal 1 (49g Protein, 866 kcal):
1. 1 cup Rice – 4g Protein, 197 kcal
2. 1 cup Tofu Mor Kuzhambu – 15g Protein, 239 kcal
3. 1 cup Carrot & Beans Stir Fry – 3g Protein, 121 kcal
4. 1/2 cup Eggplant Chutney – 2g Protein, 113 kcal
5. 1/2 cup Beetroot Pachadi (with casein protein)- 15g Protein, 127 kcal
6. 3 Tbsp spiced Pea Protein Paruppu Podi – 10g Protein, 70 kcal

Meal 2 (54g Protein, 643 kcal):
1. 1 cup Chia Seeds Yogurt – 12g Protein, 178 kcal
2. 1 glass Protein Shake – 25g Protein, 118 kcal
3. 2 Veggie Uttappams (batter made with soybeans & horsegram) – 9g Protein, 165 kcal
4. 1 cup Gram Chutney – 8g Protein, 182 kcal

Overall: 100g Protein: 48g from Protein Supplements, 52g from natural vegetarian sources

Macro Split in today’s meals: 32% Protein, 54% Carbs, 14% Fat. My hope is to get carbs under 50% and bump up the protein more. But given how much protein I’m already supplementing, and the fact that I at least need to get some of that protein through natural vegetarian sources, its a tough goal to accomplish without going higher on the carbs too. But we’ll see!

Notes:
1. I’m not a nutritionist or a health expert, please do your own research before you decide to follow this or any other meal plan you come across online. What works for me may not work for you!
2. As a vegetarian trying to cut and build muscles, the best way for me to stay under my daily calorie allowance and still get my proteins is to take protein supplements. Once I hit my goal and I switch over to maintenance, I’ll mostly stick to 1 protein shake a day (~20-30g). But for now, I usually get at least 50-70g of my protein intake through supplements.
3. The nutritional info I’ve shared has been estimated with the help of online tools like ChatGPT and MyFitnessPal. As such, there may be a 10-20% margin of error. I only track my macros and calories to give me an idea of how to plan my meals. I’m not too fixated on exceeding or coming under my daily calorie / macro allowance. I use these tools to help me build sustainable, holistic habits intuitively.. (as should you!)

Cheers,
KR

{Intermittent Fasting, Fasting Meals, Healthy Diet, Weight Loss Tips, Weight Loss Meals, Lose Fat, Body Recomposition, Eating Well, Protein, 100 grams Protein, Vegetarian Protein}

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