How to eat 110 g protein a day on a vegetarian Indian diet
110 g protein suits someone of about 50–69 kg who lifts (1.6–2.2 g per kg). Here is a vegetarian day that gets there: 108 g protein in 1,586 kcal.
1,586kcal
108 gprotein
149 gcarbs
62 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 218 | 12 g | |
| Moong dal chilla | 2 chilla | 218 | 12 g |
| Lunch | 407 | 16 g | |
| Chole | 1 katori | 230 | 9 g |
| Roti | 1 roti | 99 | 3 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 240 | 48 g | |
| Whey shake (with water) | 2 scoops | 240 | 48 g |
| Dinner | 721 | 32 g | |
| Paneer bhurji | 1½ katori | 413 | 23 g |
| Bhindi masala | 1 katori | 111 | 3 g |
| Roti | 2 roti | 198 | 7 g |
| Day total | 1,586 | 108 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Whey shake (with water) | 2 scoops | 48 g | 44% |
| Paneer bhurji | 1½ katori | 23 g | 21% |
| Moong dal chilla | 2 chilla | 12 g | 11% |
| Chole | 1 katori | 9 g | 8% |
| Roti | 2 roti | 7 g | 6% |
| Cucumber raita | 1 katori | 4 g | 4% |
- Spread it out: 27 g a meal across four meals is easier to eat and to use than one big serving.
- Rotis and rice add up: 9% of today's protein comes from them, which is why the dal or paneer alone looks short.