Protein-packed diet plan for a fitter you in summer!
Under scorching heat, staying fit becomes even more crucial and challenging! For fitness enthusiasts, balancing protein intake with light, easily digestible and cooling foods is the key to powering through workouts without overheating the body. Whether you're into cardio, strength training, practicing yoga, or going for long runs, a protein-rich diet can help build lean muscle, improve recovery, and keep your energy levels high throughout the day.
Let’s explore a protein-packed summer diet plan which is tasty, cooling, and simply perfect for fitness enthusiasts!
There is a misconception that protein is only required for bodybuilders. That's not totally true. Protein is essential for muscle repair, satiety, and metabolic health. But in summer, heavy protein-rich foods or deep-fried items cause lots of discomfort. The solution? Choose protein smartly that is light on the stomach yet powerful. In this article, we have discussed vegetarian sources of protein.
Curd (Dahi):
Loaded with protein and probiotics, curd is a real superstar in summer. Enjoy it plain, blend into smoothies, or turn it into a refreshing bowl of raita with cucumber and mint. You can also prepare curd-based gravies like Kadhi pakoda and Mor Kuzhambu. You can also consume curd rice for extra cooling effect.
Paneer (Cottage Cheese):
A vegetarian favourite, paneer provides around 14g of protein per 100g slice. Grill it with spices for a low-oil tikka or toss cubes into salads with seasonal vegetables.
Moong Dal & Other Pulses:
Easily digestible and protein-rich, moong dal is ideal for light meals. Simply, you can consume it as khichdi too. Consider eating sprouted moong in the morning or evening to get a cooling crunch to your salads.
Buttermilk (Chaas):
Low in calories yet enriched with nutrients, buttermilk helps beat the heat while offering a mild protein boost. Spice it up with roasted cumin and coriander.
Sattu (Roasted Bengal Gram Flour):
This North Indian staple is a hidden gem. Mix it with cold water, lemon, and black salt for a protein-rich breakfast drink that also cools you down instantly.
Morning:
Begin your day with warm water with lemon followed by a protein smoothie prepared with curd, banana, and chia seeds.
Breakfast:
Moong dal chilla with mint chutney along with paneer cubes.
Lunch:
Brown rice with moong dal
Cucumber & tomato salad
Glass of buttermilk
Evening Snack:
Sattu drink or sprouted moong salad
A handful of roasted chickpeas
Dinner:
Grilled paneer tikka
Quinoa or millets
Steamed seasonal veggies
Hydrate: High-protein diets need more water for better digestion. Don't rely on plain water. Consume a lot of lemon water, infused water and fruit juices.
Keep It Light: Avoid those greasy or spicy cooking methods in summer. For the summer season, rely on steam, grill, or baking methods.
Listen to Your Body: Heat may sometimes reduce appetite. Segregate your food into small protein-rich meals throughout the day.
Protein-packed Nuts Ideal for Summer: Almonds, Pistachio, Walnuts, and Cashews.
Protein-packed Seeds Ideal for Summer: Pumpkin seeds, Sunflower seeds, Chia seeds, and Flaxseeds
Your protein-rich summer diet doesn’t have to be boring or heavy. With the right ingredients and a bit of creativity, you can propel your fitness goals while staying cool and energized.
Ready to revamp your summer diet? Let’s make every meal count – one delicious, protein-filled bite at a time!
