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Mounjaro Weight Loss Journey Week 5

#whatieatinaday #weightlossdiet #highprotein Vegetarian & Not able to fulfill Protein goals ?? Not anymore I am sharing a HIGH PROTEIN VEGETARIAN MEAL PLAN in this video which is perfect for all those who are vegetarians and want to do QUICK WEIGHTLOSS. Even if you are looking for a FATLOSS DIET PLAN, this is perfect spot to hit. These are quick & easy meals which I ate during my 100 days of weight loss journey as part of MONOTROPHOC DIET, 7 days same meals & I lost 2 kg in a week. Breakfast : Banana Blueberry Smoothie Nutrition Info: Cal : 250 | Fat : 6.2 G | Carbs : 20 G | Protein : 30 G 40 gm Frozen/Fresh Banana 40 gm fresh/frozen blueberries 1 scoop vanilla flavoured protein 1 tsp chia seeds, soak in 1 tbsp water & keep for 5 min. 5 overnight soaked almonds 150 - 175 ml water Directions : 1. In a blender, add bananas, blueberries, protein, almonds, chia seeds & water. Blend everything well & the smoothie will be ready. 2. I am topping it with 1 tsp flax seeds & pumpkin seeds as per seed cycling. WHAT IS SEED CYCLING From 1-14 days of your menstruation cycle, you are in follicular phase. During this phase, you should eat pumpkin seeds & flax seeds 1-2 tsp each & during 15-28 days, you are in Luteal phase. During this phase, you should eat 1-2 tsp sunflower seeds & sesame seeds each. Lunch : Soya Keena Wrap It is a perfect HIGH PROTEIN LOW CARB VEGETARIAN MEAL for LUNCH or DINNER. It is MEAL PREP friendly VEGAN and VEGETARIAN meal. You can prepare the stuffing and store in refrigerator for 5 days. This recipes makes 4 Wraps Nutrition Info per wrap Cal : 437 | Carbs : 45 G | Fat : 12 G | Protein : 30 G Ingredients SOYA KEEMA / SOYA BHURJI 60 gm Dry soya granules or soya chunks 2 tsp oil 1 finely chopped green chilli 1 tsp ginger finely chopped + 2 garlic finely chopped Or 1 tbsp ginger garlic paste 1 cup finely chopped onions 60 gm peas (I am using the frozen peas) 80 gm finely chopped carrots 2 medium sized tomatoes 50 gm mix bell peppers Spices : 2 tsp coriander powder + 1/2 tap red chilli powder + 1/2 tsp turmeric powder + Salt as taste CUCUMBER RAITA 150 gm fat free yogurt 50 gm grated cucumber Spices : Black pepper powder, Kala Namak, chaat masala as taste Directions SOYA KEEMA RECIPE To boil Soya granules 1. Take 2-3 cups of water in a big pot and let it get hot. Then add soya granules to it & boil for 2-4 or max 5 min. Once done, put a muslin cloth over a strainer and strain all water from granules here. Squeeze water and spread in the cloth and let it dry. Soya Keema 1. In a pan, add oil. Once hot, add cumin seeds, ginger garlic and green chilli, sauté for 1-2 min. Then add finely chopped onions, sauté until the onions get translucent. If you are using ginger garlic paste, add after sauté onion for 2-3 min. Keep adding splash of water as the oil is less. 2. Now, add veggies - peas and carrots. Along with them, also add spices like coriander powder, red chilli powder & turmeic powder. Mix everything well, cover and cook for 2-3 min. 3. Next add, tomatoes & mix bell peppers. Also, add the salt here and mix everything well, cover and cook for 8-10 min or until tomatoes get mushy. 4. Once everything cooks well, add boiled soya granules. Mix well with the veggies. Cover and cook for 4-5 min again. 5. Then garnish with cilantro and also add a few drops of lemon. Soya Keema Wrap 1. Take a tortilla wrap and add dressing in it. Then add lettuce, 1/4 of total soya bhurji, tomato slices & 20 gm mozarella cheese. Make a wrap and roast it on tawa with little bit of desi ghee. Once done, cut into two halves. 2. To make cucumber Raita, in fat free yogurt, add grated cucumber with juice, also add the spices. Mix everything and pair it with the wrap. Dinner : Roasted Tofu & Veggies This is low-carb high protein weightloss dinner recipe,You can eat in lunch too. It is an easy meal to prepare as it takes just 15 minutes in the air fryer to make it but if you do not have the air fryer, you can make it in the pan just by simply toasting all the veggies in the pan for 15 to 20 minutes. Nutrition Info Cal : 420 | Carbs : 37 G | Fat : 18 G | Protein : 32 G Ingredients 50 g Onion Petals 50 g Sliced carrots 50 g Mix bell peppers 4 mushrooms 50 gm broccoli 100 gm tofu 2 tsp oil Spice mix - 1/2 tsp Kashmiri red chilli powder, 1/2 tsp garlic powder, salt as taste : For HIGH PROTEIN SALAD DRESSING, dressing you would be needing mint leaves, coriander leaves with stems, chickpeas and basil leaves along with some basic spices. This is my favorite dressing recipe and you should definitely not miss it out. Do watch the video step-by-step and prepare this high protein low-carb meal for you and happy weight loss. -----Contents of the video------ 00:00 - Banana Blueberry Smoothie 00:44 - Soya Keema Wrap 08:16 - Roasted Tofu & Veggies

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Fat vs muscle 💪 Know the difference 👇 1. Hard Work Muscle: Requires intense, regular exercise like weightlifting or resistance training to grow. Muscles need to be challenged consistently over time to increase in size and strength. Fat: Accumulation doesn't require effort- happens through overeating or inactivity. Losing fat requires hard work in the form of cardio, resistance training, and maintaining a calorie deficit. 2. Diet. Muscle: Needs a high-protein diet to repair and grow, with an overall calorie surplus when bulking. Proper nutrient timing (post-workout nutrition) also aids in recovery. Fat: Accumulates with an excess of calories, especially from processed foods, sugars, and fats. To lose fat, a person must follow a balanced diet with a calorie deficit, focusing on nutrient-dense foods. 3. Size Difference. Muscle: Muscle is denser and takes up less space for the same amount of weight. A person with more muscle will appear smaller or more compact than someone with more fat, even at the same weight. Fat: Fat is less dense and takes up more space, causing a bulkier, softer appearance. A person with higher body fat will often have a larger waistline or softer body shape. 4. Health Impact Muscle: Increases overall strength, endurance, and reduces the risk of injuries. It supports healthy joints, improves posture, and enhances overall athletic performance. Fat: Excess fat, especially visceral fat around the organs, can lead to serious health issues like heart disease, type 2 diabetes, and high cholesterol. In summary, building muscle requires consistent effort, a protein-rich diet, and time, while fat gain happens through calorie surplus and can be reduced with a calorie deficit and exercise. Muscle is denser and metabolically active, while fat is lighter but bulkier and can lead to health issues if excessive. #fitness #fatloss #musclebuilding #brockfitness

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