How to eat 120 g protein a day on a eggetarian Indian diet
120 g protein suits someone of about 55–75 kg who lifts (1.6–2.2 g per kg). Here is a eggetarian day that gets there: 127 g protein in 1,681 kcal.
1,681kcal
127 gprotein
101 gcarbs
86 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 194 | 13 g | |
| Masala omelette | 2 eggs | 194 | 13 g |
| Lunch | 329 | 12 g | |
| Chole | 1 katori | 230 | 9 g |
| Roti | 1 roti | 99 | 3 g |
| Evening snack | 526 | 74 g | |
| Boiled eggs | 4 eggs | 286 | 26 g |
| Whey shake (with water) | 2 scoops | 240 | 48 g |
| Dinner | 632 | 28 g | |
| Paneer bhurji | 1½ katori | 413 | 23 g |
| Mixed veg sabzi | 1 katori | 122 | 3 g |
| Plain rice | ½ katori | 98 | 2 g |
| Day total | 1,681 | 127 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Whey shake (with water) | 2 scoops | 48 g | 38% |
| Boiled eggs | 4 eggs | 26 g | 20% |
| Paneer bhurji | 1½ katori | 23 g | 18% |
| Masala omelette | 2 eggs | 13 g | 10% |
| Chole | 1 katori | 9 g | 7% |
| Roti | 1 roti | 3 g | 3% |
- Spread it out: 32 g a meal across four meals is easier to eat and to use than one big serving.
- Rotis and rice add up: 4% of today's protein comes from them, which is why the dal or paneer alone looks short.