How to hit your protein as an Indian vegetarian

Nutrition, 6 min read

Most active adults do well on 1.4 to 2 g of protein per kilo of body weight a day. For a 70 kg person that is roughly 100 to 140 g. A typical vegetarian Indian day of dal, roti, sabzi and rice often lands closer to 50 or 60 g, which is why so many people feel they train hard and see little change.

The fix is not one magic food. It is a protein source at every meal. Paneer, curd and Greek yogurt, soya chunks and tofu, dal and chana, sprouts, and milk all add up. Two bowls of dal give you about 18 g. 100 g of paneer gives about 18 g. 50 g of dry soya chunks gives about 26 g. 200 g of Greek yogurt gives about 20 g.

A simple template: build breakfast around besan, moong, paneer or curd; have a proper bowl of dal or chole with lunch, not a spoonful; snack on roasted chana, sprouts or yogurt; and put paneer, tofu or soya at dinner.

Protein powder is optional. It is a convenient way to close a gap, not a requirement. If you use it, pick a brand with third-party testing.

If you have kidney disease or have been told to limit protein, talk to your doctor before raising your intake.