How to eat 160 g protein a day on a eggetarian Indian diet
160 g protein suits someone of about 73–100 kg who lifts (1.6–2.2 g per kg). Here is a eggetarian day that gets there: 158 g protein in 2,234 kcal.
2,234kcal
158 gprotein
190 gcarbs
92 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 504 | 38 g | |
| Moong dal chilla | 2 chilla | 218 | 12 g |
| Boiled eggs | 4 eggs | 286 | 26 g |
| Lunch | 493 | 24 g | |
| Egg curry | 2 eggs | 217 | 14 g |
| Roti | 2 roti | 198 | 7 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 | 846 | 37 g | |
| Moong dal | 1 katori | 176 | 9 g |
| Lauki sabzi | 1 katori | 63 | 2 g |
| Plain rice | 1 katori | 195 | 5 g |
| Paneer bhurji | 1½ katori | 413 | 23 g |
| Day total | 2,234 | 158 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Whey shake (with water) | 2 scoops | 48 g | 30% |
| Boiled eggs | 4 eggs | 26 g | 16% |
| Paneer bhurji | 1½ katori | 23 g | 14% |
| Egg curry | 2 eggs | 14 g | 9% |
| Moong dal chilla | 2 chilla | 12 g | 8% |
| Sprouts salad | 1 katori | 10 g | 6% |
- Spread it out: 40 g a meal across four meals is easier to eat and to use than one big serving.
- Rotis and rice add up: 7% of today's protein comes from them, which is why the dal or paneer alone looks short.
- At this level a whey scoop or extra eggs or chicken is the practical way to close the gap without going far over your calories.