Lets get proteins to your routine!

Out of 20 patients i see in a day, 19 of them are following a proteins deficient diet.

When i say proteins deficient, i literally mean to say ” PROTEINS DEFICIENT”

An average individual requires 0.8 grams per kg body weight protein irrespective of the medical condition.

Please ask your health expert to give you 2018 information on the consumption of proteins.

I have seen this that people stop consuming proteins the moment they find out that uric acid is high.

Its not about restricting proteins, it about the carbohydrates that go up in the diets leading you and drifting you towards insulin resistance.

If i had to talk about insulin resistance, that can take up another book to describe things.

Cutting it short, insulin resistance can lead too diabetes, pcos and all other metabolic disorders.

It is a loop which is interconnected.

Well, the lunch and dinner somehow has dal and curd but the major issue comes up for breakfast.

Typical Indian breakfast consists of upma, poha, paratha, toast on rotation basis which means that somehow the breakfast is not balanced, all it consist of is carbohydrates which further leads to insulin resistance.

This article will give you more information about adding proteins to your breakfast!

Hope you enjoy these recipes, give your feedback!

(1) Chia seed pudding


This superfood pudding is gaining a lot of importance because of its super benefits!

Out of many benefits, chia seeds is a also a good source of protein!

Ingredients :

  • 1/2 cup of quinoa (Make sure you have cooked the quinoa)
  • 2-3 tbsp of chia seeds
  • 1/2 tsp of vanilla extract (Make sure you are choosing a safe brand)
  • Pinch of cinnamon powder (Dalchini powder)
  • 1/2 cup milk (Almond or Soy or Pista or Cashew or skimmed cow milk)
  • You can use fresh fruits and nuts for garnishing or adding it as a main ingredient.

Method :

  • Take glass jar, mix all the ingredients together.
  • Keep it in the refrigerator for about 2-3 hours
  • Remove it out of the refrigerator and garnish it with fresh fruits and nuts and mentioned.

(2) Scramble your eggs with goodness of cheese


Well eggs, what should i say about this wonderful protein rich food!

I am sure all of you must have seen that advertisement “Sunday ho ya monday roz khao ande” 

Goodness of eggs is wonderful!

Lets try some different recipes using eggs.

Ingredients :

  • 2 tbsp of olive oil
  • 1 cup of chopped onions
  • 4 whole eggs
  • 100 grams of cheese (you can use any cheese you prefer)
  • 1 green chili chopped (This can be optional as well)
  • Coriander or mint leaves for garnishing
  • Freshly grounded black pepper (If you have time constraints then you can keep this ready as well)
  • Add salt or oregano to taste if you want

Method :

  • In a cast iron ((I use this as a substitute to nonstick pans which is not healthy at all) add olive oil, keep it on sim and put onions.
  • Cook it till onions before soft.
  • Add the beaten whole eggs.
  • Top it up with cheese, green chili, black pepper and cook it for 2 mins
  • Please don’t expose eggs to extreme temperature because proteins get denatured if exposed to high temperature.
  • You can have it with 1 toast or skip it! I enjoy the eggs without any additional carbs to the routine! 🙂

(3) Mango and protein smoothie


Mango is our king of fruits!

Adding protein powder to the smoothie makes it an extremely nutritious drink to have it this summers!

Ingredients :

  • 1 cup of chopped mango
  • 1 cup unflavoured yogurt
  • 1 tbsp of organic honey or manuka honey
  • 1 scoop of unflavoured protein powder

Method :

  • Add all the ingredients in a blender except ice cubes
  • Blend all the ingredients together
  • Add ice cubes if needed
  • Serve the smoothie in the glass and garnish it with fresh mango piece.

(4) Mediterranean salad


This gives you a power packed balanced meal!

You get your carbohydrates, proteins and fats both from this meals and of course lets not forget our fibre!

Ingredients :

  • 1/2 cup of kidney beans
  • 1 cup of cherry tomatoes
  • 2 cups of cabbage
  • 1 cup of olives
  • 1/2 cup of fresh tulsi leaves
  • 2 tbsp of lemon juice
  • 2 tsp oregano
  • 3 cloves or pieces of garlic
  • 1 tsp of black pepper
  • Salt to taste

Method :

  • Pressure cook the kidney beans and keep it aside.
  • Take 1 bowl, add pressure cooked kidney beans and coat it with lime juice
  • Keep it for about 10 minutes.
  • To the same bowl add all the ingredients as mentioned above.
  • Mix of all the ingredients and have it ice cold.

(5) Berry protein smoothie (Enjoy it chilled!)


Ingredients :

  • 1 cup of fresh berries
  • 1 cup of spinach
  • 1/2 cup of low fat milk
  • 1 scoop of protein powder
  • 1 tbsp of walnuts
  • 1 tbsp of flax seeds
  • Add water if you want to make the smoothie

Method :

  • Add all the ingredients in a blender except ice cubes
  • Blend all the ingredients together
  • Add ice cubes if needed
  • Serve the smoothie in the glass and garnish it with fresh berries.
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Dr. Trishala Chopra

With varied degrees, Trishala Chopra gets a complete hold in her subject! She is currently pursuing her doctorate in the field of alternative therapies and her diploma in sports nutrition. Her knowledge in the field of naturopathy,yoga, ayurveda, clinical nutrition, nutraceuticals makes her a complete package of knowledge!

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