Hey everyone!   I’m so excited to share my experience with the 30-day nutrition challenge focused on upping your veggie intake, exploring millets, and incorporating micro-fasting. Let me tell you, it’s been an eye-opener! Stick with me till the end to find the verdict.

In the past I tried different types of yo-yo diets. They showed results in the short term, but they were not realistic for the long haul. I couldn’t stick to them for long and gained back all the weight in a short time. This challenge, however, was all about building healthy habits that fit my lifestyle and make me feel fantastic!

Our bodies need a variety of healthy nutrients to function properly. This challenge is all about forming sustainable habits that fit your lifestyle and keep you feeling great!

The challenge revolved around three key things

5-6 cups of vegetables every day

Doubling up on veggies was the first step. We’re talking vitamins, minerals, and fiber galore!  These guys not only keep you feeling full and energized, but studies have shown they can also aid in weight loss, improve digestion, and even help you sleep better [1, 2, 3].

3 Millets Per Week!

Next up, I incorporated three different types of millets each week. Millets are these amazing gluten-free grains packed with vitamins and minerals. Plus, they help regulate blood sugar – hello sustained energy!  There’s even research suggesting their benefits [4].

Micro Fasting!

No calories between the meals! ️

This one’s about giving your digestive system a break between meals. No more mindless snacking. Micro Fasting allows your body to absorb nutrients more efficiently [5]. It’s all about listening to your body and eating 2-3 hearty meals rich in protein, carbs, healthy fats, and fiber.

So, how did it go?

Honestly, I was surprised at how easy it was to integrate more veggies.  The challenge guidelines offered tons of creative Indian meal ideas, like veggie-packed pulao instead of plain rice, or sneaking in greens with a post-workout smoothie.  And those millets? I discovered so many delicious ways to prepare them – Millet Rotis, Millet Upma, Millet Porridge.

The best part of the challenge was the results!

1.  Significant Difference in My Energy Levels

After a month, I noticed a significant difference in my energy levels. No more afternoon slumps! I felt lighter and was able to stay active more with my kids and go though the day.

2. My Digestion Felt Amazing 

Guess what, no more constipation or headaches due to indigestion. My bowel motions became regular and effortless. The millets and vegetables helped me break the cycle of gluten loaded meals and helped add complex carbs and loads of vitamins and minerals in the diet. It resulted in a really light feeling in my gut and stomach.

3. Weight Loss

Due to micro fasting between meals I had to eliminate all nibbling or reaching for quick packaged snacks in my pantry. I also had to ditch my chai and latte and fruits in between. I consumed fruits during breakfast, so there was no glucose spike between meals. It eliminated unaccounted calories from my day so I knew exactly how many calories I was consuming. I lost 4-5 Lbs in 30 days which was great considering my weight had reached a plateau for a long time.

4. Early Dinner

Due to fasting between meals I was pretty hungry 4-5 hours after lunch. Especially in the beginning when I did not have a snack to nibble on, my digestion was on fire and I needed to have early dinner. So I was done with my dinner by 6pm. Sometimes even at 5pm 😛 which was a huge change from my old routine of eating late and staying up late.

5. Improved Sleep

Due to the micro-fasting rule I couldn’t eat my usual night time junk food.  That means I had to sleep early or else I would be too hungry by the time I hit my bed. So I had to sleep by 9. Initially it was hard to sleep that early but over a few days with consistency I fell asleep quickly. The mornings felt so restful and energetic due to a good sleep. This helped me with better sleep and helped me wake up early. Early wake-up means I could squeeze in a workout in the morning. (bonus)

6. Skin Became Clearer

I had a chronic problem of adult pimples. Surprisingly with improvements of digestion I had less breakouts. It did not completely cure all my skin problems, but it definitely made my skin clearer. That was a surprising outcome.

The Verdict

So what was good and what was bad about it?

It was an eye opening experience that you can eat well and still lose weight.

• Snacking between meals can add on a lot of unnecessary calories in between. This challenge helped me realize that and I am more mindful of how much I eat now.

• I lost moderate weight (5lbs in 30 days) and improved my digestion. My chronic headaches almost disappeared. My skin became clearer and my energy level improved.

• The challenge was a little hard in the beginning to stick to veggie loaded meals. You need pre planning and need to load up your fridge with a lot of vegetable options.

• Micro Fasting was hard in the beginning as I am used to nibbling while working, or reaching for snacks whenever I felt bored or stressed. 

• The challenge was hard to stick to 100% of the time, however it is still gives crazy benefits even if followed 80% of the time during the week.

Can I do this diet challenge for the rest of my life?

When you get to eat three full meals with no crazy restrictions on fats or carbs or keto or glutens or smoothie diet ? Absolutely! I can sustain this eating style forever. The tough part is micro fasting. But once your body gets enough nutrients during the regular meals it craves less for snacks. I made sure to keep my meals loaded with a variety of flavors and healthy combinations of fats, adequate protein, carbs, probiotics (yogurt or fermented food), fibers (veggie salad and green curries), vitamins and minerals. Also I hid all my unhealthy snacks and my weak point items in a separate room, out of reach. Out of sight and out of mind! 🙂

What Does Science Say About It?

Studies have shown that increased vegetable intake can lead to weight loss, improved gut health, and better sleep [1, 2, 3].  Millets, with their unique nutrient profile, can also contribute to healthy blood sugar regulation [4]. And micro fasting? It can help your body function more efficiently by giving your digestive system a break [6].

Ready To Try The Challenge?

This challenge is perfect for anyone who wants to develop healthy habits and feel their best. It’s not about deprivation, but about making smart choices that nourish your body. So, grab your favorite veggies, explore the world of millets, and give micro-fasting a try! You won’t regret it.

Check out the challenge guide below for recipe ideas and tips!  The Guide below you can print and stick on your fridge.

This  even have suggestions for incorporating these changes into traditional Indian dishes – like veggie uttapams and millet rotis! Download the free nutrition challenge guide below.

References

1. How Increased Vegetable Intake Lowers Body Weight and Improves Metabolic Syndrome Parameters in Overweight Adults: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8782048/
2. Fruit and Vegetable Intake and Mental Health in Adults: A Systematic Review: https://pubmed.ncbi.nlm.nih.gov/31906271/
3. Fruits, vegetables, and health: A comprehensive narrative, umbrella review of the science and recommendations for enhanced public policy to improve intake : https://pubmed.ncbi.nlm.nih.gov/31267783/
4. The nutritional use of millet grain for food and feed: a review :The nutritional use of millet grain for food and feed: a review – PMC
5. Benefits of Millets and its protocol: https://www.sirijeevan.org/protocols
6. The Influence of Meal Frequency and Timing on Health in Humans: The Role of Fasting: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520689/

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.