Include high protein seeds

 

Quick list of high-protein seeds and How to use them in daily meals ❤️

🥄Per (2tbsp) 

1. Hemp seed : 6.5gms

2. ⁠Pumpkin seeds : 5gms 

3. ⁠Sunflower seeds : 5gms 

4. ⁠Flaxseeds : 4gms 

5. ⁠Chia seeds : 4gms 

6. ⁠Sesame seeds : 3gms 

7. ⁠Watermelon seeds : 8gms 

😍 How to Add Seeds for Protein (Meal-wise)

🥣 Breakfast:

👉Add chia seeds or flaxseeds to oats, smoothies, or yogurt.

👉Sprinkle hemp and watermelon seeds on toast or nut butter.

🍛 Lunch:

👉 Top your salads or sabzi with pumpkin/sunflower seeds.

👉 Mix flax powder into roti dough.

🥤 Snacks:

👉Make a seed trail mix with roasted seeds. ( all seeds mentioned above ) 

👉Blend seeds into your protein shake or energy balls or just have 2tbsp of roasted mixed seeds. 

🍲 Dinner:

👉Add sesame seeds in curries, stir-fries, or chutneys.

👉Sprinkle seeds on soups or dal

My Strong WHY for Exercising Every Day

I refuse to let my body become a prison. Every time I skip moving, my body stiffens, my energy drops, and simple actions feel heavier. This isn't just about weight — it’s about reclaiming my vitality, clarity, and ease of being.

I deserve to wake up each day without pain. I deserve a body that moves freely, that carries me to my dreams, to the people I love, to the adventures waiting for me.

Stretching, moving, and caring for this body isn’t a chore — it’s an act of gratitude for this life.

Every drop of sweat, every ache after a workout, is me choosing strength over stagnation, life over laziness, joy over discomfort.

Because when my body feels light, my mind feels light. When I move, my energy flows. And when my energy flows, I become unstoppable.

I owe this to myself. Not someday — but every day.

 I am in charge. Not my cravings. Not my habits. Me.

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)

Daily Habit

Warm Up - Without any miss

set-1 one time

Cool Down

Will take you 15 mins only

Also 20gm protein in all meals

Daily walk 15 mins

Test your muscle mass

Something I never cared about until now!

All highness, FITNESS 

1. Treat your body as the most prized possession. Nourish it! Protect it! Do not over-abuse the gift we have got to travel throughout our life.

2. Eat clean. Food is like fuel. Would you put bad fuel in your car if you know it degrades the performance and harms the engine? I try to avoid as much junk as I can except deserts! I really really have soft corners for them.

3. Exercise daily for 30 minutes. Be it walking, running, yoga, jog whatever suits you. I have started walking daily. Soon I am gonna start morning jogging and slowly try yoga. It takes a lot to come out of the comfort zone and not procrastinate.

Fitness is a lifestyle and addictive once you begin. You would never go back as it feels so good to be the best of yourself.