How to eat 120 g protein a day on a vegetarian Indian diet
120 g protein suits someone of about 55–75 kg who lifts (1.6–2.2 g per kg). Here is a vegetarian day that gets there: 116 g protein in 1,667 kcal.
1,667kcal
116 gprotein
151 gcarbs
65 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 274 | 12 g | |
| Paneer sandwich | 1 sandwich | 274 | 12 g |
| Lunch | 424 | 22 g | |
| Palak paneer | 1 katori | 247 | 15 g |
| Roti | 1 roti | 99 | 3 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 392 | 58 g | |
| Sprouts salad | 1 katori | 152 | 10 g |
| Whey shake (with water) | 2 scoops | 240 | 48 g |
| Dinner | 577 | 24 g | |
| Moong dal | 1 katori | 176 | 9 g |
| Mixed veg sabzi | 1 katori | 122 | 3 g |
| Plain rice | ½ katori | 98 | 2 g |
| Paneer bhurji | ½ katori | 138 | 8 g |
| Curd | ½ katori | 45 | 2 g |
| Day total | 1,667 | 116 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Whey shake (with water) | 2 scoops | 48 g | 41% |
| Palak paneer | 1 katori | 15 g | 13% |
| Paneer sandwich | 1 sandwich | 12 g | 10% |
| Sprouts salad | 1 katori | 10 g | 9% |
| Moong dal | 1 katori | 9 g | 8% |
| Paneer bhurji | ½ katori | 8 g | 6% |
- Spread it out: 29 g a meal across four meals is easier to eat and to use than one big serving.
- Rotis and rice add up: 5% of today's protein comes from them, which is why the dal or paneer alone looks short.