high protein Indian vegetarian food sources are also losing fat

Disclaimer:

This post has not been promoted or sponsored by any of the brands mentioned therein, nor do I have any commercial or pecuniary interests with them for whatsoever the reasons are.

These are the factual data pulled together in one place.

P-Proteins C-Carbs F-Fat.

Nutritional values:

1. SPROUTS P25 C55 F1
2. Soaked peanuts P25 C25 F40
3. Soya chunks P50 C30 F0
4. Moong dal P25 C60 F1
5. Tur dal P23 C61 F2
6. Rajma P23 C55 F1
7. Chana P20 C60 F6
8. Millets (Finger millet, Kodo, Foxtail etc.) P11 C70 F3
9. Brown rice P9 C75 F3
10. Whole wheat P13 C70 F2
11. Oats (Quaker) P12 C68 F9
12. Regular toned Milk P3 C5 F3
13. Whey protein (Myprotein) P82 C4 F7
14. Curd P3 C5 F3
15. Paneer (Amul) P14 C2 F25
16. WATER
17. (Micronutrients) Vitamin: A, D, E, K, B1, B2, B3, B5, B6, B7, B9, B12, C.
18. (Micronutrients) Minerals: Calcium, Iodine, Magnesium, Zinc, Selenium, Copper, Manganese, Chromium, Molybdenum, Iron, Phosphorus, Chloride, Sodium, Potassium majorly.
19. Different vegetables, leafy vegetables, fruits.

Note:

1. All values are in grams
2. All values are for a 100 grams raw produce. So one can understand the above numbers as a % & apply it to their own macro set-up. E.g. Raw seeds before sprouts should be 100 grams. Raw Rice before cooking is considered 100 grams. Raw millets before cooking are 100 grams. & So on.
3. In India, we all learnt in grams. So, I have enlisted in such terms. It is very difficult to fit into some other shoes for instance measuring in cup, spoon, pounds etc.
4. In our lifetime we can never repay to the benefit which sprouts does to us. I can keep talking about its advantages for hours. Since this is not the platform, let me tell 2 of those hundreds of benefits.
1. “All the nutrients are in free digested form, meaning a digested form of proteins being amino acids, carbs being glucose, fat being fatty acids.” This makes it very easy for our body to absorb all the nutrients without much effort.
2. They have all the micronutrients too which our body requires incl. Enzymes, Fibre.
3. Sprouts are called “COMPLETE FOOD” (Sampoorna aahaaram in Telugu).
5. One must worry for the fat from oil, ghee, fries, cheese, paneer etc. (Though a limited saturated fat is also needed for the testosterone development!) One need not worry for the fat from nuts or peanuts. (FYI peanuts are not nuts, they are legumes) (In fact, there is one school of thought which claims that good fat removes bad fat in the body).
6. The thumb rule should be “always give equal importance to micronutrients & macronutrients.”
7. Water should never be ignored. Minimum 4 litres of water a day is a must. Thumb rule should be you may miss one meal in a month, but not the water!! “Our body is 75% water and 25% mass.”
8. We may keep discussing on each & every line mentioned above for hours together. But let's keep it short and sweet.
9. All the above are the factual matters. One must have to invest time & learn how much & what & how to include in his/her daily macro requirement.
10. I didn't forget Quinoa, Broccoli, Low fat paneer. Intentionally they are not included because of their unavailability and pricing. You may include them if these are not issues for you. In India, it is impossible to get low-fat paneer in the market except in certain places of Delhi & Mumbai. ( FYI I live in neither places). So save some energy for a workout, don't try for them.
11. I didn’t forget fluoride, sodium. They are intentionally not included since we get them (in fact we overdose it) through drinking water, salt, toothpaste (we swallow little toothpaste always).
12. I will never depend on vegetables, leafy vegetables, fruits for macronutrients. If I am getting any, then it is just a bonus. We take it only for micronutrients.
13. In point 6 w.r.t millets I haven't considered Quinoa (P16 C60 F5). As it is costly. It is up to you based on your budget one may go for it.
14. A typical muscle building diet plan for an Indian vegetarian (ME TOO!!!) would look like this.

Eminent ideas behind the Pro-forma plan

1. No Protein supplements.
2. Total k.cal is little more than the required set-up to be on the safe side. (A Meal is skipped for uncontrollable reasons etc.)
3. Watermelon is not included only in calorie-conscious view, but also it is helpful in hitting the gym harder.
4. Vegetable juice would do much good than coffee if taken as a pre-workout. (FYI Only Tomato, Cucumber, Amla, Bottle gourd, Ridge gourd can be taken raw if one purchase from outside.)
5. Glucon D shall be Glucon D Regular . (Not flavoured like tangy or orange etc). One may add lemon juice for enhanced flavour.
6. Sprouts (not fatty like soaked peanuts) are included as post work out because there is no food on this earth which would digest as fast as sprouts & keep our gut easy. (I would rather bet that sprouts are fast-digesting than whey protein concentrate.)
7. Bananas are included only in the morning session so that students, employees etc. need not carry them and avoid ripening & to replenish the electrolytes quickly.
8. Meal 2 is heavy for the following reasons.
1. Post-workout 70% of food is synthesized in the muscle.
2. We lose most electrolytes through a workout & to replenish them.
9. Milk has been included only after sunset because then we can properly digest it.
10. Curd has been included at the beginning of the day so that we get the good bacteria to digest food throughout the day. If one requires he may include curd or buttermilk with every meal to digest properly. It is the natural digestive enzyme.
11. Before Meal 5 most of the gap has been given so that Meal 5 can be digested easily.
12. W.R.T Meal 5, don’t worry if you can’t reach home by then, just have milk and brown rice separately.
13. Water is included before most of the meals because that is the proper way. (It is too lengthy to elaborate the reasons here. We shall discuss in relevant question.)
14. P: C = 1:3 has been taken care of. (It's on little higher side intentionally in Meal 1, pre-workout meal as we need more carbs to properly hit the Gym. Unless one is on a keto.)
15. As early one wakes up such good it is to him/her for muscle building.

Feel free to comment and let me know if any further add on questions.

Best,