How to eat 200 g protein a day on a non-veg Indian diet
200 g protein suits someone of about 91–125 kg who lifts (1.6–2.2 g per kg). Here is a non-veg day that gets there: 220 g protein in 2,848 kcal.
2,848kcal
220 gprotein
303 gcarbs
80 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 432 | 32 g | |
| Moong dal chilla | 2 chilla | 218 | 12 g |
| Boiled eggs | 3 eggs | 215 | 20 g |
| Lunch | 680 | 38 g | |
| Fish curry | 1 katori | 206 | 21 g |
| Roti | 4 roti | 396 | 13 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 651 | 66 g | |
| Chana chaat | 1 katori | 192 | 9 g |
| Whey shake (with water) | 2 scoops | 240 | 48 g |
| Peanut butter toast | 2 slices | 219 | 9 g |
| Dinner | 1084 | 85 g | |
| Chicken tikka | 12 pieces | 486 | 71 g |
| Bhindi masala | 1 katori | 111 | 3 g |
| Plain rice | 2½ katori | 488 | 11 g |
| Day total | 2,848 | 220 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Chicken tikka | 12 pieces | 71 g | 32% |
| Whey shake (with water) | 2 scoops | 48 g | 22% |
| Fish curry | 1 katori | 21 g | 10% |
| Boiled eggs | 3 eggs | 20 g | 9% |
| Roti | 4 roti | 13 g | 6% |
| Moong dal chilla | 2 chilla | 12 g | 5% |
- Spread it out: 55 g a meal across four meals is easier to eat and to use than one big serving.
- Rotis and rice add up: 11% 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.