A – Almonds
Protein: 6g per handful
Preparation: Soaked overnight (5–8 pieces) or dry roasted
Best Time: Morning or evening snack
Combine With: Greek yogurt, oats, salads
Avoid With: Heavy fried foods
B – Beans (Chickpeas, Kidney beans)
Protein: 7–9g per ½ cup
Preparation: Soaked 8 hrs → pressure cooked → olive oil + garlic sauté
Best Time: Lunch
Combine With: Quinoa, brown rice, salad
Tip: Add lemon for better iron absorption
C – Cottage Cheese (Paneer – Mediterranean style)
Protein: 18g per 100g
Preparation: Grilled in olive oil with oregano + pepper
Best Time: Breakfast or dinner
Combine With: Spinach, tomatoes, whole wheat pita
D – Dates (Controlled Portion)
Protein: Low but energy supportive
Preparation: Raw (1–2 only)
Best Time: Pre-workout
Combine With: Nuts
E – Eggs
Protein: 6g per egg
Preparation: Boiled / olive oil omelette with vegetables
Best Time: Breakfast
Combine With: Spinach, mushrooms, whole grain toast
F – Fish (Salmon, Sardines, Mackerel)
Protein: 20–22g per 100g
Preparation: Grilled with olive oil + rosemary + lemon
Best Time: Lunch or early dinner
Combine With: Steamed vegetables
Avoid: Deep frying
G – Greek Yogurt
Protein: 10g per 100g
Preparation: Plain, unsweetened
Best Time: Breakfast or post-meal
Combine With: Berries, chia seeds
H – Hummus
Protein: 7g per serving
Preparation: Blend chickpeas + tahini + olive oil + garlic
Best Time: Snack
Combine With: Carrot sticks, cucumber
I – Italian Herbs (Oregano, Basil)
Protein Role: Improves digestion
Use: Add to grilled foods, salads
J – Jar Olives
Protein: Small
Benefit: Healthy fats
Use: Add to salads, omelettes
K – Kefir
Protein: 8–10g per cup
Preparation: Fermented milk drink
Best Time: Night
Combine With: Cinnamon
L – Lentils
Protein: 9g per ½ cup
Preparation: Cook with tomatoes + garlic + olive oil
Best Time: Lunch
Combine With: Brown rice or salad
M – Mackerel
Protein: 20g per 100g
Preparation: Kerala-style grilled (less oil)
Best Time: Lunch
N – Nuts (Walnuts, Pistachios)
Protein: 4–6g per handful
Best Time: Evening snack
Combine With: Fruit
O – Olive Oil (Extra Virgin)
Use: 2–3 tbsp daily
Best Use: Raw drizzle on salads, low-heat cooking
Avoid: Reheating repeatedly
P – Pumpkin Seeds
Protein: 7g per handful
Best Time: Snack or salad topping
Q – Quinoa
Protein: 8g per cup cooked
Preparation: Rinse → cook 1:2 water ratio
Best Time: Lunch
Combine With: Beans, grilled vegetables
R – Red Meat (Limited)
Protein: 20g per 100g
Preparation: Grilled only
Frequency: Once per week
S – Spinach
Protein: 3g per cup
Preparation: Light sauté with garlic
Combine With: Eggs, paneer
T – Tuna
Protein: 22g per 100g
Preparation: In water, not oil
Best Time: Lunch salad
U – Unsweetened Yogurt
Protein: 8g
Best Time: After meals for gut health
V – Vegetables (Zucchini, Bell peppers)
Preparation: Grilled / steamed
Combine With: Any protein
W – Whole Grains (Brown rice, Whole wheat)
Protein: 5–6g
Best Time: Lunch
**Portion Control Required
X – X-factor (Xtra Hydration)
Water: 2.5–3 liters daily
Add lemon + mint
Y – Yogurt + Chia Mix
Preparation: Greek yogurt + chia + almonds
Best Time: Breakfast
Z – Zucchini
Preparation: Grilled with olive oil
Combine With: Fish, chicken
🕒 IDEAL HIGH-PROTEIN MEDITERRANEAN DAY PLAN
Morning:
Warm water + 5 soaked almonds
Breakfast:
Vegetable omelette + Greek yogurt
Lunch:
Grilled fish + quinoa + salad + olive oil
Evening Snack:
Hummus + cucumber sticks
Dinner:
Lentil soup + sautéed spinach + paneer
Before Bed:
Kefir or yogurt
⚖️ DAILY PROTEIN TARGET
-
Sedentary: 1g per kg body weight
-
Active: 1.2–1.6g per kg
-
Fat loss: 1.6–2g per kg
Kerala Yoga Academy requests support to digitise traditional training into high-quality online video programs, expanding access and preserving authentic knowledge.