Is your daily diet plan lacking high protein and overloaded with carbohydrates? This imbalance can lead to fatigue, low immunity, poor digestion, and reduced strength over time.
In this video, Hansaji shares a practical 7 day high protein diet plan using simple, sattvik Indian foods that support better absorption, digestion, and overall health.
Why high protein is important:
• Supports muscle strength and prevents fatigue
• Helps improve digestion and metabolism
• Strengthens immunity and recovery
• Nourishes tissues as per Ayurveda principles
7 Day High Protein Diet Plan:
• Daily morning routine
• 5–6 soaked almonds to improve nutrient absorption
• Breakfast options
• Moong dal chilla with paneer
• Besan chilla with vegetables like spinach
• Sprouts salad or vegetable dalia with moong dal
• Oats cooked in milk with seeds
• Lunch ideas
• Roti with mixed dal and curd
• Rajma with brown rice
• Chana with multigrain roti
• Idli with sambar (fermented foods for better digestion)
• Masoor dal with vegetables
• Evening snacks
• Roasted chana or peanuts
• Sprouts chaat
• Sattu drink in buttermilk
• Seeds like pumpkin seeds for added nutrients
• Dinner options
• Moong dal khichdi with vegetables
• Paneer or tofu dishes with roti
• Mixed dal with sabzi
• Light soups for easy digestion
• Protein intake is distributed across meals for better absorption rather than taken all at once
Simple high-protein laddoo recipe:
• Ingredients:
• Sattu (roasted chana powder)
• Powdered peanuts or almonds
• Sesame seeds and flaxseed
• Dates or jaggery for natural sweetness
• Ghee for binding
• Method:
• Mix all dry ingredients
• Add warm ghee and shape into ladoo
• A nutritious snack rich in protein, healthy fats, and minerals
Ayurveda and digestion tips:
• Soak dal and chana before cooking to improve digestion
• Use spices like jeera, ginger, and hing to reduce bloating
• Combine grains and pulses for better protein quality
• Include curd and fermented foods for gut health
• Maintain strong digestion for proper nutrient absorption
Important precautions:
• Increase protein gradually, not suddenly
• Stay well hydrated
• People with kidney concerns should seek medical advice
• Balance protein with fibre, vegetables, and healthy fats
A balanced sattvik diet plan with the right combination of dal, curd, milk, seeds, and whole foods can naturally improve your energy, strength, and digestion.
Small daily changes in your food choices can help you build long-term health, better immunity, and sustained vitality.
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0:00 Introduction
0:57 Diet Plan for Day 1
2:25 Diet Plan for Day 2
3:40 Diet Plan for Day 3
4:59 Diet Plan for Day 4
6:02 Diet Plan for Day 5
7:07 Diet Plan for Day 6
8:08 Diet Plan for Day 7
9:10 Why is protein so important?
10:55 Holistic Tips & Precautions
12:15 A simple high-protein laddoo recipe
13:17 Conclusion
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Disclaimer: The information presented here is intended solely for educational purposes. Techniques and advice may vary based on individual contraindications. It is essential that yogic practices be performed under the supervision of a qualified yoga instructor. For severe health conditions, we would like to recommend you to join our The Yoga Institute’s free yoga OPD samattvam for proper diagnosis and personalized solutions.
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