How to eat 120 g protein a day on a non-veg Indian diet
120 g protein suits someone of about 55–75 kg who lifts (1.6–2.2 g per kg). Here is a non-veg day that gets there: 122 g protein in 1,714 kcal.
1,714kcal
122 gprotein
138 gcarbs
73 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 274 | 12 g | |
| Paneer sandwich | 1 sandwich | 274 | 12 g |
| Lunch | 428 | 36 g | |
| Butter chicken | 1 katori | 251 | 29 g |
| Roti | 1 roti | 99 | 3 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 152 | 10 g | |
| Sprouts salad | 1 katori | 152 | 10 g |
| Dinner | 861 | 64 g | |
| Tandoori chicken | 2 pieces | 423 | 39 g |
| Mixed veg sabzi | 1 katori | 122 | 3 g |
| Plain rice | 1 katori | 195 | 5 g |
| Chicken tikka | 3 pieces | 122 | 18 g |
| Day total | 1,714 | 122 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Tandoori chicken | 2 pieces | 39 g | 32% |
| Butter chicken | 1 katori | 29 g | 24% |
| Chicken tikka | 3 pieces | 18 g | 15% |
| Paneer sandwich | 1 sandwich | 12 g | 10% |
| Sprouts salad | 1 katori | 10 g | 8% |
| Plain rice | 1 katori | 5 g | 4% |
- Spread it out: 31 g a meal across four meals is easier to eat and to use than one big serving.
- Rotis and rice add up: 6% of today's protein comes from them, which is why the dal or paneer alone looks short.