Protein rich diet

 Breakfast

1. Moong dal chilla (2 medium) – rich in protein and iron

2. Besan cheela (1–2 medium) with veggies – good source of plant protein

3. Paneer bhurji (½ cup paneer) – high protein

4. Sprouted moong salad (¾ cup sprouts) – loaded with iron and protein

5. Vegetable upma with peanuts (1 cup) – moderate protein, some iron

5. Ragi dosa (2 medium) – ragi is iron-rich

Lunch

1. Rajma (kidney beans) curry (¾ cup) with brown rice or quinoa

2. Chole (chickpeas) masala (¾ cup) with roti

3. Palak paneer (¾ cup) – spinach (iron) + paneer (protein)

4. Masoor dal (red lentils) (¾ cup cooked) with bhindi sabzi

5. Mixed dal khichdi (1 bowl) with a side of salad

6. Methi thepla (2 small) with curd

Dinner

1. Grilled or pan-cooked tofu tikka (100–150g tofu)

2. Chicken curry (if non-veg) (3–4 oz chicken) with sautéed greens

3. Stuffed methi or spinach paratha (1–2 small) with curd

4. Baingan bharta (½ cup) with dal and 1 roti

5. Paneer tikka (100g paneer) with veggie salad

6. Soya chunks curry (½ cup cooked soya chunks) with roti

How much to eat? (Approximate)

👉Protein: Aim for 20–30g protein per meal

👉Iron: Ensure at least 1 iron-rich food per meal

• Serving sizes:

• Dal/Sprouts/Legumes: ¾ cup cooked

• Paneer/Tofu: 100–150g

• Chicken/Fish (if eating): 3–4 oz cooked (about a palm size)