Question

Design a balanced vegetarian lunch or dinner that provides at least 20 grams of protein as well as vitamin B 12 and iron for not more than 600 kcal.

Answer 1

A balanced and complete diet should include adequate grams of protein,micro nutrients,vitamins and carbohydrates.below is a diet option that includes 20 grams of protien,vit B12 and iron which will be below 600kcal.this can be used for lunch or dinner

meal option:-

200 Grams of boiled brown rice with 50 grams of soyabean curry,100 grams of yogurt

Nutrition break up:-

200 grams of boiled brown rice will give you 200 kcal with 5 grms of protein, and iron

50 grams of soyabean will give you aproximately 15 grams of protien,225 kcal of energy and iron

50 grams of yogurt will give you 25 kcal and vit B12

So this will be a balanced diet for those who require weight reduction and gain in lean body mass