BROCCOLI CORN SOUP

 

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BROCCOLI CORN SOUP :

INGREDIENTS AMOUNT ENERGY (Kcal) FAT (GRAMS) PROTEIN (GRAMS)
BROCCOLI 150g 40.9 0 3.50
CORN 30g 39.5 2.1 1.2
CREAM 50g 90 10 Neg
CHEESE 20g 69.6 5 4.82

METHOD OF PREPARATION :-

  • Pressure cook broccoli and corn.
  • Grind pressure cooked broccoli in mixer to form paste.
  • Cook broccoli paste in pan.
  • Add boiled corn and then spices accordingly.
  • Turn off the flame and put cream on soup from top.
  • Grate some cheese and serve hot.

CHEESE CORN SANDWICH (CALCIUM RICH)

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INGREDIENTS AMOUNT ENERGY (Kcal) PROTEIN (GRAMS CALCIUM (mg) VITAMIN C (mg)
BROWN BREAD 60g 152 5.4 0 0
CORN 30g 39.5 1.2 3.175 2.1
CHEESE 16g 58.5 4 0 0
SPINACH 60g 15 1.3 41.1 15.14
PANEER 20g 54 4 119 0
VEGETABLE OIL/ BUTTER 5ml 45 0 0 0

METHOD OF PREPARATION :

  • Boil corn until soften.
  • Wash spinach thoroughly.
  • Chop spinach and paneer.
  • Grate the cheese and add chopped spinach, paneer and boiled corn.
  • Add spices according to the taste.
  • Put the mixture on a piece of bread and grate some cheese on it and cover with another piece of bread.
  • Toast the breads or heat it on a pan.
  • Serve hot.

PROTEIN BIOAVAILABILITY

 

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PROTEIN BIOAVAILABILITY

Do we absorb the same amount of protein For the amount of protein we consume, for example if we consume 10 gram protein then it is not sure that our body will adsorb 10 gm protein, the adsorption of protein in our body depends upon bioavailability of the protein  source.

Bioavailability is the percentage of protein digested in our body. The protein from animal source has more bioavailability than plant source. It can be measured on a scale of 0%-100%.

Protein Source Bio-Availability Index
Whey Protein Isolate Blends 100-159
Whey Concentrate 104
Whole Egg 100
Cow’s Milk 91
Egg White 88
Fish 83
Beef 80
Chicken 79
Casein 77
Rice 74
Soy 59
Wheat 54
Beans 49
 

As we can see from above table tha whey has more bioavailability and therefore is used as foremost protein source as compared to plant protein.

Diet Chart For Professional BodyBuilders

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DIET CHART

Description – Professional BodyBuilders

Meal time Food Quantity Calories
Early morning Wheat toast 1 69
  Egg whited 6 420
  Skim milk  1 cup 70
  Orange 1 62
Breakfast Rolled oats 1 cup 150
  Whey isolate 2 scoops 240
Lunch Tuna 6 oz 150
  Sweet potato 6 oz 100
  Green salad olive oil 1 cup 100
Snack  Paneer 100 gm 265
  Wheat bread 2 138
  Tomato soup 1 cup 74
Dinner Chicken breast 100 gm 165
  Brown rice 1 cup 216
After dinner Whey 2 scoops 240
  Skim milk 1 70
  Peanut butter 1 tsp 94
    Calories 2623 kcal

 

 

Eggetarian Diet Plan

 

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Eggetarian Diet Plan (do not eat animal products except eggs and dairy) :

Time Food item
8:00 2 whole eggs +1 egg white +2 slice bread
11:00(post workout) 4 egg whites + 1 scoop whey in water
14:00 100gm curd  +50gm daal+ 30gm brown rice
17:00 150 gm fruit + 2 tbs skim milk powder
20:00 3 egg salad(leafy greens and veggies)+ 1 chapati

 

Oil-rice bran oil 15-20 ml daily equally distributed.

Flaxseed oil tablets-3-4gm daily.

Water intake-3-5 litres per day equally distributed.

 

 

DIET CHART For Skinny Person

 

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DIET CHART

Description – For Skinny Person

MEALS INGREDIENTS PROTEIN CARBS FAT
MEAL 1 BREAKFAST 8 Egg Whites

2 Whole Eggs

1 cup Oats

25

12

10

0

2

55

0

10

5

MEAL 2 SNACK 1-2 Scoop Whey

1 Banana

25 Almonds

24-48

1

6

6

30

6

2

0

14

MEAL 3 LUNCH 120g Chicken

200g Baked Potato

Mixed Salad(cucumber/lettuce)

30

4

4

0

40

21

10

0

1

MEAL 4 SNACK Milk Shake 250ml Milk

1 Banana

2sp Peanut Butter

2/3 Scoop Whey

12

1

7

18

13

30

7

1

6

0

14

0

MEAL 5 DINNER 5 Egg Whites or 120g Fish or

100g Paneer Bhurji

2 cup Rice

Indian Salad (no Salt)

20-30

8

3

0

88

18

8-12

2

0

MEAL 6 BEFORE BED 100g Fresh Paneer

2 slice Bread

2sp Peanut Butter

Make a Sandwich or eat separate

15-20

6

14

0

30

14

8-12

2

14

TOTAL Calories 3220 230- 259g 350 – 361g 82-100

Whole Wheat Momos

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Ingredient :

Flour of your choice,

Oil, salt and water for kneading dough,

Cabbage-1 cup,

Boiled beans(red/black etc)- 1.5 cup mashed,

Onion-1 small,

Ginger garlic paste- 2 tbs,

Salt, oil, pepper.

 

Directions

Knead the dough with some water, oil and salt

And keep aside

Take a skillet and heat oil in it

Add ginger garlic paste and sauté for few seconds

Add onion and sauté till golden brown

Add finely chopped cabbage and bean paste

Add little water and cook for 5-10 mins with a lid on. Set aside

Form dough into small circles and fill them with the filling

Form multiple momos

Steam them for 15-20 mins

Serve.