Plant-Based Protein Tweaks

 From around 2015 to 2018, my weight was between 48–50 kg, and I never really had to think much about it.

Later, my weight gradually increased and reached around 62 kg. That’s when I slowly started becoming more conscious of my body and how I felt physically.

I am not a doctor, and I honestly didn’t have exact knowledge about how much protein is required or how it scientifically impacts conditions like PCOD/PCOS, menstrual cycles, or hormones such as cortisol and serotonin.

However, I have learned about these through podcasts, reading online, and exploring platforms like ChatGPT—where doctors and experts often explain the importance of protein, fibre, magnesium, creatine, urolithin, and so on.

Based on this understanding, I started planning my meals to include a balanced mix of cereals, lentils, vegetables, and other whole foods.

What I do know, from my own experience, is this:
This lifestyle has helped me feel happier, fitter, and more active in my daily life.

I am able to run around with my four-year-old without feeling tired. I can go on vacations and truly enjoy them without feeling drained. I have the energy to stay active throughout the day.

And today, I can do 20 push-ups at a stretch—which is something I never imagined earlier.

For me, this is the real result.
Not just numbers on the scale, but how I feel in my body every single day.

Phase / Year	Details
2015–2018 (Age 21–24)	Weight: 48–50 kg Body Movement: Satisfactory (some yoga & walking) Energy Levels: Moderate Overall Feeling: Physically and mentally fine
2019 (Age 25)	Weight: 62 kg Body Movement: Not satisfactory Energy Levels: Moderate Overall Feeling: Felt heavier physically, though mentally okay
Approach / Solution	Yoga: Practiced regularly Food Control: Reduced quantity, mindful eating Lifestyle: Early dinners, minimal sugar, avoided processed food
Results (After 6 Months)	Weight Change: Minimal (60–61 kg) Observation: No major visible results, but consistency maintained
2022 (Age 28) – Transformation Phase	Weight: 43 kg Health Reports: Blood work normal, Thyroid normal Energy Levels: Good
Pregnancy Timeline	December 2021 (Conceived): 44 kg September 2022 (9th Month): 52 kg
2025 (Age 31)	Weight: 42 kg Health Reports: All normal
Lifestyle & Practices	Resumed yoga within a week after delivery and continuing till date Includes: Yoga, Breathing Exercises, Running, Meditation, Exercises, Resistance Training → A BIG YES
Food Habits	Outside Food: Occasional (cafes/restaurants) Ultra-Processed/Packaged Food: Completely Avoided Alternatives: Dates, clean chocolates, homemade chocolates/biscuits (occasional)
Nutrition Focus	Protein + Fibre + Carbohydrates: Meeting as best as possible
Results of Current Approach	Cravings: Gone Satiety: Always feel full and satisfied

The Tweaks with No Compromise in Flavor

Dish	Before	Now (Tweaked Version)	What Changed	Result	Points to remember
Dosa	Rice-heavy batter	Reduced rice, kept mix of dals & grains	Lower rice proportion	Feel full faster, no early hunger with same golden color!!!	Keeping the lid closed while making the dosa made it turn sticky, whereas keeping it open on a medium-high flame resulted in a nicely crisp dosa.
Upma	Regular rava veggie upma	Oats / wheat rava / Green moong sprouted/Quinoa/Millet/sorghum upma + veggies + tofu/paneer/soya chunks	Switched grains + added protein	Better satiety, no quick hunger without compromising the taste	Sorghum cooks better when soaked for about an hour, though soaking isn’t necessary if it’s pressure-cooked for a longer time on a medium flame.
Idli	Rice + urad dal	No rice; urad + yellow moong or other dals	Removed rice completely	Softer, fluffier, filling sooner	No need to worry about fermentation—it ferments well. Keep the steamer ready, and once it starts steaming, place the idli stand and cook on a medium-high flame for about 15–20 minutes.
Mangalore Pundi	Rice rava based	Reduced rice; added pumpkin / ash gourd / cucumber	Veg-based replacement paired with Paneer or Tofu dip	Lighter, more volume, more filling, more flavourful	Squeeze out the excess water from the grated vegetables to prevent them from collapsing while steaming (used carrots, ash gourd, pumpkin, and bottle gourd).
Chapati Meals	Chapati + basic curry	Chapati + paneer/tofu bhurji or stuffed versions	Added protein filling	Sustained fullness	While making palya-style dishes, mix tofu with grated beetroot to reduce its typical smell so it isn’t very noticeable.
Pongal	Rice-heavy pongal	Less rice + more dal + tofu/paneer/soya chunks	Increased protein, reduced rice	Filling and no quick hunger, more silky	Usually, tofu and paneer cubes are tossed with salt and masalas and added at the end to retain their chatpata flavor and to avoid the distinct smell that can develop when reheated. The tossed cubes are kept separate and added as needed.