21 Days Vegetarian Protein Challenge

Ugh, fitness struggles! Struggles with weight loss? You’re not alone! Even with exercise and healthy eating, the scale can stubbornly refuse to budge. Feeling frustrated? I am with you.

Here’s my story: I was working out, eating healthy, but the weight just wasn’t budging after a certain point. Like, seriously, why wasn’t all this hard work paying off? ‍

So, I decided to take a deep dive and track what I was actually eating, especially protein. Counting calories seemed like torture, but tracking protein? Totally doable! For a whole week, I documented EVERYTHING I put in my mouth. Guess what? My protein intake was all over the place. Some days I was a protein pro, others…well, let’s just say a sad 30 grams.

This was a major “aha” moment. Here I was thinking I was fueling my fitness journey, but my protein game was seriously lacking consistency.

The problem? Being a vegetarian who isn’t exactly an egg fan. Finding enough protein sources felt like another hurdle. But guess what? Our desi kitchens are goldmines of protein goodness!  With a little research and creativity, I discovered tons of delicious, high-protein vegetarian meals that didn’t leave me feeling like I was missing out.

In a later section of this blog, I have shared a lot of vegetarian meal ideas which are delicious and high in protein.

So here I am to share a 21 days protein challenge to build a solid foundation for you for incorporating healthy protein in your daily meals. All my vegetarian friends out there! I got you covered with a lot of ideas and practical tips to fit a high protein diet in your busy routine! Let’s dive in….

The 21 days protein challenge

Ultimate Goal: 90g per day

This challenge is based on Indian recipes and mainly vegetarian sources of protein.  Introduce the amount of protein gradually into your diet starting with a minimum of 60g protein a day and slowly moving up to 90g or maybe more depending on your current needs. if you go for a lot of protein all of a sudden, your body may not be very happy with it. It might result in bloating and other digestive issues.

Start Steady, Build Strong:

• Week 1 (Days 1-7):
  • Aim for a minimum of 60 grams of protein daily.
• Week 2 (Days 8-15):
  • Aim for 75 grams of protein daily, or more depending on your needs.
• Week 3 (Days 16-21):
  • Aim for 90 grams of protein daily, or more depending on your needs.

The Tracking Guidelines:

• Track Your Protein: Understanding your baseline intake is key! Log everything you eat for the first week, then use this data as a guide throughout the challenge.
• Supplement if Needed: If you can’t meet your daily protein goals through meals alone, consider a high-quality, third-party verified vegetarian protein powder.
• I use Healthify Me app to track my protein.

Choose your Sources Wisely

• Majority of your protein should come from whole food sources, as the body absorbs the protein better from them and it has the least side effects.
• While nuts and seeds may be a good source of protein, they are also high in calories. Hence keep them limited to only a handful a day.
• Stay away from highly processed protein sources like protein bars with additives or sugar loaded yogurts.

Protein Needs Vary

These are general recommendations and it may vary for each individual.

People who exercise regularly, especially with weights, may need more protein.

Here’s a quick tip :

How much Protein do I need?

• Minimal Physical activity? (Desk jobs, sitting most of the day?)
  • 1 grams of protein per kg of body weight.
• Moderate Physical activity? (regular exercise)
  • 1.3 grams of protein per kg of body weight.
• Lifting weights? (Intense strength training)
  • 1.6 grams of protein per kg of body weight.

RDA (PubMed)

Time-Saving Veggie Protein Hacks

• Have a dedicated section in your pantry for your dry protein sources like lentils, nuts and seeds.
• Setup a soaking routine: Soak, Boil, Prep
• Make it a habit to soak lentils / nuts every night. You can rotate through the type of lentil you are soaking everyday.
• Boil your lentils and keep them ready for various uses like for salads, curries or chilla (veggie loaded savory pancakes).
• Plan to keep some soaked items for sprouting like moong, chana, peanuts etc.
• If any day you are unable to meet your protein goal via food, have a protein shake to make up for it.
• While reaching for a snack try to have a protein shake instead. It can be with protein powder or made  with fruits, nuts, and seeds. 

The Benefits of Protein challenge

With a little planning and some creative recipe exploration, I was able to hit my protein goals. It’s true, initially, it meant eating a larger volume of food. By the end of the day, I felt comfortably full, which was a welcome change. The best part? Over time, my body adjusted beautifully. Plus, I no longer felt deprived or battled cravings for sugary treats or unhealthy snacks. My protein-packed meals kept me satisfied throughout the day, naturally reducing my desire to snack between meals. Snack attacks became a thing of the past!

A Vegetarian Protein Blueprint

This is what my 90g protein blueprint meals looks like. This isn’t a diet plan or a set of meal recommendations. Think of it as a glimpse into a protein plan that worked well for me, following a delicious desi vegetarian approach. It’s important to remember that everyone’s body is unique, so please consult with your doctor or a registered dietician before implementing any significant changes to your diet. Their guidance can help you create a personalized plan that aligns perfectly with your health goals and preferences.

High Protein Vegetarian meals ideas

This is the final summary of our challenge

In Summary: The Challenge

• For 21 days commit to eat a high protein diet: every single day.
• Buy groceries, prep your protein: Soak, boil, store.
• Week1: track your meals to understand the protein contents. take picture of every meal.
• Gradually increase protein per week. Week1 : 60g; week3: 75g; week3: 90g
• Refer to guideline above for meal ideas.
• You might experience some digestion discomfort initially, so listen to your body.