145g PROTEIN In Just ₹150 | Budget Vegetarian Diet Plan | Full Day Diet

Summary

Rohit Khatri presents a budget-focused vegetarian meal plan intended to provide about 150 g of protein per day. He emphasizes protein-rich foods such as soya chunks, gram flour, moong dal, milk, and roasted gram, and suggests adjusting portions to suit individual goals and body weight.

Protein Guidance and Food Options

The presenter suggests 0.8 g of protein per kilogram of body weight as a basic daily target, and 1.2–1.5 g/kg for people aiming to build muscle.

Approximate protein amounts and prices for the recommended vegetarian sources, as stated in the video:

• Soya chunks: 65 g of protein for ₹25
• Gram flour (besan): 22 g per 100 g, for ₹15
• Moong dal: 23 g per 100 g, for ₹20
• Milk: 15 g per 500 ml, for roughly ₹30–35
• Roasted gram: 15 g per 50 g, for ₹10

Suggested Full-Day Meal Plan

• On waking: Drink 250 ml of warm water. The presenter claims this supports metabolism, digestion, and protein absorption.
• Breakfast: Cheelas made with 100 g of gram flour, onion, and tomato, plus 250 ml of milk. Estimated at 30 g of protein and ₹40.
• Lunch: 60 g of soya chunks, 50 g of moong dal, and rice, or 2–3 rotis instead. Estimated at about 50 g of protein and ₹40.
• Snack: 50 g of roasted gram and two bananas. Estimated at 10 g of protein and ₹20.
• Dinner: Repeat the lunch combination of soya chunks, moong dal, and rice or roti.
• Before bed: Drink 250 ml of milk, estimated at about 8 g of protein and ₹17–18.

If dinner matches lunch, the listed meal estimates add up to roughly 148 g of protein. The stated costs also appear to exceed ₹150 when added, so the video’s headline total is approximate and the figures do not fully reconcile.

Other Points

• The presenter recommends adjusting protein portions according to individual goals and needs.
• He suggests using whey protein only if someone cannot meet their target through food, and promotes MyProtein Impact Whey as an option. This is a product endorsement in the video.
• He encourages following the diet consistently for a month and comparing progress photos.

Presenter/source: Rohit Khatri, Rohit Khatri Fitness Product mentioned: MyProtein Impact Whey Protein