Monday, December 1, 2014

Vegan High Protein Diet Checklist

I have been considering switching to vegan, raw, organic, whole and natural diet. The major problem seemed to be in getting the right amount of protein. So i researched. I use this template to design the raw materials to be cooked for the day. I will soon be posting a good wholistic 7 day diet plan as well.

No. Item Protein Perday
1 Mung Dal ( 1 cup = 202g) (cooked) 14
2 Masur Dal (pink Lentils) (1 cup) 18
3 Garbanzo beans (Chickpeas/ kabuli Chana/ Konda kadalai) 15
4 Protein Powder (1 scoop) 25
5 Bulgur (Dalia) (100g, cooked) 3.1
6 Quinoa (1 cup) 8
7 Roti (1 no.) 3.5
8 Spinach (100g boiled, boiled) @INR 4 3
9 Broccoli (100g boiled, boiled) @INR 28 2.4
10 Kale (100g boiled, boiled) @INR 45 4.3
11 Greenpeas (100gms, boiled) 5
12 Mung Bean Sprouts (1 cup) 5.3 5.3
13 Alfalfa Sprouts (100g) 4
14 Lettuce (100g) 0.9
15 Cucumber (100g) 0.6
16 Tomato (cooked) in one tomato (100g @INR 3) 1 5
17 Onion (Sauted) (100g) 1 3
18 Cabbage (100g) 1.3
19 Cauli Flower (100g) 1.8
20 Carrot (100g) 0.8
21 Beans (100g) 1.9
22 BeetRoot (100g) 1.7
23 Oats 6 6
24 Cashews (16 cashews = 1 oz.) 4.4 2.5
25 Peanuts (28 peanuts = 1 oz.) 6.5 3.2
26 Almonds (23 almonds = 1 oz.) 6 10 / day = 2.6
27 Walnut (14 walnut halves = 1 oz.) 4 2
28 Pistachios (42 full pistachios = approx 18 peeled?) 6 3
29 Raisins (60 raisins = 1 oz.) 0.9 0.1
30 Hemp seeds/ Powder (1 tbsp) 5.3 1 tbsp = 5.3
31 Flax Seeds (1 tbsp ~ 7g) 18 1 tbsp = 1.3
32 Sunflower Seed (100g) 20
33 Pumpkin Seed (100g) 19
34 Watermelon Seeds (100g or 600 seeds approx) 28
35 Chia Seed 17
36 Sesame Seeds (Tahini?) 6.5
37 Cumin seeds (Jeera/ jeeragam) (100g) 18 1 tbsp = 1.1
38 Mustard seeds (kadugu/ Rai ~Sarson ) 26 1 tbsp = 1.6
39 Poppy Seeds 18 1 tbsp = 8.8
40 Watermelon (100g) 0.6
41 Apple 0.5
42 Coconut (100g) 3.3
43 Coconut Water (100g) 0.72
44 Hummus (1 tbsp) 1.2 1.2

1 comment:

Surabhi Agarwal said...

Wow...Thats some maths!btw just consuming proteins is not enough...you need to enhance the absorption as well...Include probiotics for increased breakdown of proteins into amino acids and Prebiotics - need both soluble and insoluble fibers to help your system digest food at the right rate — not too slow, not too fast.prebiotics (fiber) lead to greater amounts of probiotics (the bacteria that helps break down your high protein diet).Also include proteolytic enzymes...few sources are papayas, pineapples, sprouts.