Help needed to setup Indian - Vegetarian diet plan

[ayudhapoojai]

Hi, I am planning to cut down my body fat and my current diet plan is as below:

Meal 1 8 AM : Oats + Ragi + Milk
10 - 11 AM: Workout
PWO 2 scoops of whey (40 g protein) & Creatine 3g

Meal 2 12 AM: White Rice with Sambar (South India cuisine consisting of dal and vegetables such as, brinjal, drum-stick, bitter gourd (pavakkai), ladies finger etc.) & Curd

Meal 3 5 PM: scrambled egg whites - 10 with 15 almonds, 10 pista, 2 Walnuts + coffee

Meal 4 11 PM: Bowl of fruits + scoop of whey with glass of milk.

I do workouts 5 days a week. My current body stats are:

Height: 183 cm
Weight: 176 lbs - 80 kgs
BMI : 23.6
BMR: 7888 KJ
Fat%: 19 %
Fat Mass: 15.02 kg
FFM: 64.2 kg
TBW: 47.0 kg

Please let me know if any changes needed in my diet ? More protein ? As per my calculations I consume around 125 gms Protein per day. I stopped eating sugar, oil & fried foods.

[ayudhapoojai]

My recent pics taken 4 days back . Check bodyspace pls

[illiniStrive]

Please read: http://forum.bodybuilding.com/showth...hp?t=129523333

Also, 125g protein is low

[ayudhapoojai]

Thanks. The problem is most of the diet plan discussed in BB forum are based on US culture and not for Veggies with Indian background. Thats why I am seeking advice on where & what kind of protein I can add in my meal plan.

[illiniStrive]

Well the thing is, not many of us in this section are well-versed on South Asian cuisine and therefore can't really be of assistance there. We can tell you what you diet should look like from a macronutrient standpoint, but the particulars of what foods to eat how/when, not so much.

Maybe someone who has an Indian background can step in and offer the insight you're looking for.

[yieldtonothing]

paneer has a fair amount of protein, no? chana masala and daal dishes probably have more protein than sambar...