Life is Beautiful

A complete 7‑day Sattvic, lactose‑safe (no milk), high‑protein plan with food items + exact weights + protein content , all in one clean table . This version includes dry fruits and nuts (almonds, pecans, pumpkin seeds, chia, flax) to keep breakfast protein strong without milk. 🌿 7‑Day Sattvic High‑Protein Meal Plan (Lactose‑Safe, With Nuts/Seeds) All weights in grams; all protein values approximate. Day Breakfast Lunch Snack Dinner Daily Protein 1 Oats 40 g (5 g) + almonds 15 g (3 g) + pecans 10 g (1.3 g) + pumpkin seeds 10 g (3 g) + chia 10 g (1.6 g) Moong dal 200 g cooked (9 g) + 2 rotis 50 g flour (6 g) + spinach 200 g (3 g) + curd 100 g (3–4 g) Greek yogurt 150 g (15 g) Chickpeas 200 g (15–16 g) + rice 200 g (4 g) + dal 100 g (4–5 g) 84–86 g 2 Ragi 25 g (2.5 g) + almonds 15 g (3 g) + pumpkin seeds 10 g (3 g) + chia 10 g (1.6 g) Masoor dal 200 g (9 g) + 2 rotis (6 g) + broccoli‑peas 200 g (4 g) + curd 100 g (3–4 g) Greek yogurt 150 g (...

Here is your fully updated 7‑day Sattvic high‑protein plan in ONE single table , now 100% lactose‑safe (no milk) while keeping curd and paneer , and still delivering 80–90 g protein/day . 🌿 7‑Day Sattvic High‑Protein Meal Plan (Single Table, No Milk, With Quantities + Protein) Day Breakfast (15–18 g) Lunch (22–25 g) Snack (15–18 g) Dinner (28–32 g) Daily Protein 1 Oats 40 g (5 g) cooked in water + almonds 15 g (3 g) + chia 10 g (1.6 g) + flax 4 g (0.7 g) + 1 tsp ghee Moong dal 200 g cooked (9 g) + 2 rotis = 50 g flour (6 g) + spinach sabzi 200 g (3 g) + curd 100 g (3–4 g) Greek yogurt 150 g (15 g) Chickpeas 200 g cooked (15–16 g) + rice 200 g (4 g) + dal 100 g (4–5 g) 82 g 2 Ragi 25 g (2.5 g) cooked in water + almonds 15 g (3 g) + chia 10 g (1.6 g) + flax 4 g (0.7 g) Masoor dal 200 g (9 g) + 2 rotis (6 g) + broccoli‑peas sabzi 200 g (4 g) + curd 100 g (3–4 g) Greek yogurt 150 g (15 g) Rajma 200 g cooked (15 g) + rice 200 g (4 g) 83 g 3...