How to eat 140 g protein a day on a eggetarian Indian diet
140 g protein suits someone of about 64–88 kg who lifts (1.6–2.2 g per kg). Here is a eggetarian day that gets there: 139 g protein in 2,016 kcal.
2,016kcal
139 gprotein
162 gcarbs
91 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 343 | 26 g | |
| Egg bhurji | 2 eggs | 200 | 13 g |
| Boiled eggs | 2 eggs | 143 | 13 g |
| Lunch | 386 | 18 g | |
| Rajma | 1 katori | 209 | 11 g |
| Roti | 1 roti | 99 | 3 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 432 | 57 g | |
| Chana chaat | 1 katori | 192 | 9 g |
| Whey shake (with water) | 2 scoops | 240 | 48 g |
| Dinner | 856 | 37 g | |
| Paneer bhurji | 2 katori | 550 | 30 g |
| Bhindi masala | 1 katori | 111 | 3 g |
| Plain rice | 1 katori | 195 | 5 g |
| Day total | 2,016 | 139 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Whey shake (with water) | 2 scoops | 48 g | 35% |
| Paneer bhurji | 2 katori | 30 g | 22% |
| Egg bhurji | 2 eggs | 13 g | 10% |
| Boiled eggs | 2 eggs | 13 g | 9% |
| Rajma | 1 katori | 11 g | 8% |
| Chana chaat | 1 katori | 9 g | 7% |
- Spread it out: 35 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.