Complete 150gm protein without chicken and supplements

 

You can easily complete 150g protein per day without chicken and without protein supplements. Below is a simple vegetarian + dairy-based meal plan.

💪 150g Protein Vegetarian Meal Plan (No Supplements)

🥣 Breakfast

100g oats + 300ml milk → 20g protein

2 tbsp peanut butter → 8g protein

100g paneer → 18g protein

✅ Total: 46g protein

🍛 Lunch

100g soy chunks (dry weight) → 50g protein

2 whole wheat rotis → 6g protein

1 cup dal → 9g protein

✅ Total: 65g protein

☕ Evening Snack

50g roasted chana → 10g protein

200g curd (yogurt) → 10g protein

✅ Total: 20g protein

🌙 Dinner

150g paneer → 27g protein

1 cup vegetables + 1 roti → 6g protein

✅ Total: 33g protein

📊 Daily Total Protein

46 + 65 + 20 + 33 = 164g protein (approx.)