7-day Indian diet plan to balance protein, B12

Protein and Vitamin B12 are essential nutrients for a healthy body. They help in energy production, muscle development, and overall health and well-being. In India, where a significant portion of the population follows a vegetarian or vegan diet, ensuring an adequate intake of these nutrients can be challenging. This 7-day Indian diet plan consists of delicious and nutrient-rich foods, both vegetarian and non-vegetarian, that are rich in protein and Vitamin B12. While this diet can help, if you have a severe deficiency and are experiencing any distressing symptoms, it is important to consult your doctor and take supplementation as prescribed.

Breakfast: Start your day with a classic Indian breakfast - a bowl of dal khichdi. Accompany it with a spoonful of curd and a side of tomato chutney for an extra B12 boost. Lunch: Paneer and mixed vegetable sabzi with roti. Dinner: Chana masala with brown rice and a side of spinach salad. Snack: Munch on almonds or walnuts in between meals. Make sure you do not overeat any meals and follow portion control.

Breakfast: Savor a moong dal cheela with a mint chutney. Lunch: Rajma curry with brown rice. Dinner: Tofu tikka with a side of quinoa and cucumber raita. Snack: A bowl of curd with some pomegranate seeds.

Breakfast: A bowl of oatmeal topped with sliced bananas and a sprinkle of chia seeds. Lunch: Soya chunks and vegetable biryani with a side of raita. Dinner: Masoor dal served with bajra roti and cabbage sabzi. Snack: A handful of cashews or peanuts for an energy boost.

Breakfast: Scrambled eggs with mushrooms. Lunch: A plate of fish curry with steamed rice and a side of spinach. Dinner: Chicken tikka masala with roti and a cucumber and onion salad. Snack: Enjoy some low-fat cheese or lassi (buttermilk).

Breakfast: A protein-packed smoothie with spinach, banana, and plant-based protein powder. Lunch: Dal tadka with jeera rice. Dinner: Veggie-packed khao suey with plenty of tofu. Snack: Roasted chickpeas or baked sweet potato fries.

Breakfast: Whole-grain toast spread with peanut butter and sliced apples. Lunch: Mutton curry with roti and a side of beetroot salad. Dinner: Bhindi masala with brown rice and cucumber raita. Snack: Munch on pistachios or moong sprouts.