How to eat 190 g protein a day on a non-veg Indian diet
190 g protein suits someone of about 86–119 kg who lifts (1.6–2.2 g per kg). Here is a non-veg day that gets there: 211 g protein in 2,738 kcal.
2,738kcal
211 gprotein
239 gcarbs
104 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 200 | 13 g | |
| Egg bhurji | 2 eggs | 200 | 13 g |
| Lunch | 786 | 41 g | |
| Chicken curry | 1 katori | 312 | 24 g |
| Roti | 4 roti | 396 | 13 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 745 | 83 g | |
| Boiled eggs | 4 eggs | 286 | 26 g |
| Whey shake (with water) | 2 scoops | 240 | 48 g |
| Peanut butter toast | 2 slices | 219 | 9 g |
| Dinner | 1007 | 75 g | |
| Fish curry | 1 katori | 206 | 21 g |
| Lauki sabzi | 1 katori | 63 | 2 g |
| Roti | 5 roti | 495 | 17 g |
| Chicken tikka | 6 pieces | 243 | 35 g |
| Day total | 2,738 | 211 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Whey shake (with water) | 2 scoops | 48 g | 23% |
| Chicken tikka | 6 pieces | 35 g | 17% |
| Boiled eggs | 4 eggs | 26 g | 12% |
| Chicken curry | 1 katori | 24 g | 11% |
| Fish curry | 1 katori | 21 g | 10% |
| Roti | 5 roti | 17 g | 8% |
- Spread it out: 53 g a meal across four meals is easier to eat and to use than one big serving.
- Rotis and rice add up: 14% 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.