130g protein, 40g fibre: Mumbai nutritionist shares 45-minute daily meal plan for overall health

If the goal is to build a high-protein, high-fibre routine without spending hours cooking, meal planning can make a noticeable difference. Combining protein-rich dairy, soy, seeds, fruits, vegetables and whole grains can help create meals that are filling while also adding dietary fibre. ICMR-NIN notes that fibre comes from foods including fruits, vegetables, whole grains, pulses, nuts and seeds, while protein needs vary depending on factors such as activity levels. Mumbai nutritionist Vanshika Khurana has shared an example of how she gets 130g protein and 40g fibre in a day while spending around 45 minutes in the kitchen.

High-protein breakfast bowl

Khurana starts her day with a high-protein yogurt bowl combining high-protein yogurt, chia seeds, blueberries, muesli, mixed seeds, peanut butter and a pinch of cinnamon. The combination brings together protein sources with fibre-rich ingredients such as chia, berries and seeds. Chia seeds and blueberries are recognised sources of fibre, while nuts and seeds can contribute both protein and beneficial fats.

Guava and plant protein shake

For her mid-morning meal, Khurana pairs a guava with an OZI Nutrition Mango Plant Protein shake. Guava adds fruit, fibre and nutrients, while the plant protein shake helps increase her protein intake without requiring additional cooking. This also illustrates how snacks can contribute meaningfully towards the day's overall protein target.

Air-fried protein pizza toast

Lunch takes the form of an air-fried pizza toast prepared with double-protein bread, pizza sauce, low-fat paneer, vegetables, cheese, Italian seasoning and chilli flakes. Using protein-rich bread and paneer turns a familiar pizza-style meal into a higher-protein option, while vegetables add fibre and variety. ICMR-NIN lists milk products, cereals and vegetables among foods that contribute to the nutrient profile of a balanced diet.

Coffee before workout, creatine after

Before exercising, Khurana has coffee made with skimmed milk. After her workout, she takes 5g creatine. The NIH notes that creatine can improve performance during repeated, short bursts of high-intensity activity such as weightlifting, although individual responses vary. A commonly studied maintenance intake is 3–5g per day.

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Soya chukani with rice and salad

Dinner features homemade soya chukani made with yogurt, onion, pickle, soya chunks and tadka, served with leftover rice and a salad. Soy provides plant-based protein, while the accompanying salad and other plant foods add fibre. Harvard's nutrition guidance also identifies soy foods, legumes, vegetables and whole grains as useful components of a balanced eating pattern.