Anoop,

I need some suggestion. I am vegetarian and here is my food intake….

Morning:
8oz 2% milk + cereals

Afternoon:
4 wheat tortillas, 1 bowl vegetable (potatoes + green vegetable), 1 cup pulses, 1 small cup rice

late afternoon:
8oz Fat Free milk+ Protein shake, An apple

Evening:
4 wheat tortillas, 1 bowl vegetable (potatoes + green vegetable + beans), 1 cup pulses, 1 small cup rice

Do you want me increase protein intake?? Any suggestion if I should increase or decrease the diet intake. Once again I am vegetarian, cant eat meat or egg :).

Thanks in advance.
Ashok

Hi Ashok,

Check this out- http://ksteveh.tripod.com/protein.html
                http://ksteveh.tripod.com/menu.html

I think supplement a bit more with cottage cheese and tofu. They are good protein sources.

Have fat free milk instead of the 2% milk.

If you go here- http://www.fitday.com- you can get a count of the protein and calories you are taking in.