How to eat 70 g protein a day on a eggetarian Indian diet
70 g protein suits someone of about 32–44 kg who lifts (1.6–2.2 g per kg). Here is a eggetarian day that gets there: 77 g protein in 1,568 kcal.
1,568kcal
77 gprotein
213 gcarbs
43 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 289 | 19 g | |
| Moong dal chilla | 2 chilla | 218 | 12 g |
| Boiled eggs | 1 egg | 72 | 7 g |
| Lunch | 592 | 28 g | |
| Egg curry | 2 eggs | 217 | 14 g |
| Roti | 3 roti | 297 | 10 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 152 | 10 g | |
| Sprouts salad | 1 katori | 152 | 10 g |
| Dinner | 535 | 20 g | |
| Moong dal | 1 katori | 176 | 9 g |
| Lauki sabzi | 1 katori | 63 | 2 g |
| Roti | 3 roti | 297 | 10 g |
| Day total | 1,568 | 77 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Egg curry | 2 eggs | 14 g | 18% |
| Moong dal chilla | 2 chilla | 12 g | 16% |
| Sprouts salad | 1 katori | 10 g | 13% |
| Roti | 3 roti | 10 g | 13% |
| Roti | 3 roti | 10 g | 13% |
| Moong dal | 1 katori | 9 g | 11% |
- Spread it out: 19 g a meal across four meals is easier to eat and to use than one big serving.
- Rotis and rice add up: 26% of today's protein comes from them, which is why the dal or paneer alone looks short.