If you’re a vegetarian, or follow an Indian diet (or both) and struggling to incorporate enough protein into your diet or wondering how to make your traditional meals work for your nutrition and health goals, this episode is for you!

This episode is packed with practical tips and delicious ideas for anyone trying to balance their cultural diet with their fitness goals. Janani’s story is a testament to the fact that you don’t have to give up your favorite foods to be healthy – it’s all about making smart choices and adjustments.

Key Takeaways:

1. Personalized Nutrition is Key: Despite working out consistently at Orangetheory, she wasn't seeing the changes she wanted. The missing piece? Nutrition that made sense for her life! That’s when she found us at The Nourished Path and started working with the amazing coach Trisha.

2. Small Tweaks, Big Changes: From reducing sugar in her chai to switching to non-fat Greek yogurt, Janani shows how minor adjustments can significantly impact your diet. It’s all about those little changes – like swapping paneer for tofu or choosing low-fat dairy options – that can help you hit your protein goals without sacrificing taste.

3. Importance of Portion Control: One major revelation for Janani was understanding serving sizes and reading nutrition labels. This helped her avoid those sneaky calorie traps, like thinking a bag of chips was a single serving when it was actually meant for four!

4. Protein-Packed Recipes: Janani shares ideas like her post-workout Greek yogurt smoothie with Vega protein and fruits. Yum! She also loves making dosa with a protein twist, like adding tofu, and incorporating high-protein snacks like dry roasted edamame.

5. Mindful Eating: Janani’s journey highlights the importance of mindful eating. By planning her meals and snacks, she ensured she was getting enough protein while still enjoying her favorite foods. Plus, she found that balancing her macros made her workouts more effective.

6. Stay Hydrated: Another game-changer for Janani was increasing her water intake. She uses a motivational water bottle with time markers to keep her on track. Hydration is often overlooked, but it's crucial for overall health and weight loss.

And see our reviews on what its like to have the support of an online nutrition coach to meet your weight loss goals!