Nepali High Protein Meal Plan

🌅 Morning (empty stomach)

• 1 glass warm water with lemon

• 5–6 soaked almonds + 2 walnuts

🍳 Breakfast

• 2 boiled or scrambled eggs (or paneer bhurji if vegetarian)

• 2 small multigrain rotis / dhido (buckwheat or millet for extra protein + fiber)

• 1 small bowl of curd (plain, unsweetened)

☀️ Mid-Morning Snack

• 1 seasonal fruit (apple, guava, or papaya)

• 1 handful roasted chana (black gram) or soy nuts

🍲 Lunch (Traditional Nepali Thali style, high-protein focus)

• 1 cup dal (lentils – moong, masoor, or mixed for variety)

• 1 cup brown rice or dhido (finger millet / buckwheat for slow carbs + extra protein)

• 1 serving grilled/steamed chicken or fish (100–120g)

(vegetarian: replace with tofu or extra dal + paneer)

• 1 plate tarkari (seasonal vegetables, stir-fried or steamed with less oil)

• Salad (cucumber, carrot, radish, tomato)

• Small portion achar (homemade, less oil/salt)

☕ Mid-Afternoon Snack

• Black tea/green tea without sugar

• 1 boiled egg OR 1 small bowl chana + cucumber mix

🏋️ Evening (pre/post workout snack)

• 1 banana or sweet potato

• Whey protein shake (if you take supplements) OR 1 glass milk blended with soaked almonds and dates

🌙 Dinner (lighter, protein-focused)

• Grilled paneer / chicken / fish (100–120g)

• 2 multigrain rotis or small millet dhido

• 1 cup dal

• Stir-fried green leafy vegetables (palungo saag/spinach, mustard greens, or broccoli)

🌃 Before Bed (if hungry)

• 1 glass warm milk (cow/buffalo/soy/almond based on preference)

✅ Protein sources included: dal, eggs, paneer, milk, yogurt, chicken, fish, soy/chana.

✅ Carbs from: brown rice, millet, dhido, roti, fruits.

✅ Fats from: nuts, seeds, ghee (in moderation).