How I get 130g protein daily as a vegetarian

[Benny]

Here's how I split my meals for the whole day:

1. Breakfast:
- 500 ml skimmed milk
- One fruit (banana, apple, pomegranate, guava, pineapple or any seasonal fruit)
- A handful of nuts or seeds for healthy fats

2. Lunch / Pre‑workout:
- 2–3 chapatis
- 200 g low‑fat paneer (paneer bhurji or palak paneer)
- 100 g Greek yogurt

3. Post‑workout:
- Another piece of fruit
- One scoop of whey protein

4. Dinner:
- Soya rice (white rice cooked with tomato, onion, soya chunks and basic spices in a pressure cooker)

Total calories: about 1600–1700

Protein sources:
- Milk – 500 ml
- Paneer – 200 g
- Greek yogurt – 100 g
- Whey – 1 scoop
- Soya chunks – 50 g
(plus a little from the nuts/seeds)

My weight now is 61.5 kg. I was 76.5 kg earlier, so I shed around 15 kg of fat while keeping muscle in 4–5 months.

Feel free to tweak this plan to suit your own needs.

Cheers!

PS: I drink plenty of diet coke if I'm in a calorie deficit.

[Sagar]

How much does it set you back each month?

[Ritu]

I use soy, eggs, whey and pea protein.

[Aditya]

If you go for eggs to hit 130g protein, it'll cost you roughly 150 rupees, lol.

[Raj]

Pretty similar, I just replace whey with eggs.

[Jatin]

What's the taste, mixability and performance like for Avataar whey?

[Rakesh]

OP, what's your take on Fuel whey? How are the results?

[Karan]

How does the malai kulfi flavour taste, bro? I've tried other brands and they felt artificial.

[Satish]

Where did you get that ID protein paneer and at what price? Also, how much soy do you take daily?

[Dhruv]

Do you think Avatar protein is a bit chalky? My first pack was fine, but the second one left a chalky residue at the bottom of the shaker.

[Naveen]

No gut issues despite all the dairy? I tried Milky Mist High Protein paneer 100g a day for two days and my stomach wasn't happy.