How to eat 70 g protein a day on a vegetarian Indian diet
70 g protein suits someone of about 32–44 kg who lifts (1.6–2.2 g per kg). Here is a vegetarian day that gets there: 88 g protein in 1,608 kcal.
1,608kcal
88 gprotein
232 gcarbs
37 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 239 | 11 g | |
| Besan chilla | 2 chilla | 239 | 11 g |
| Lunch | 584 | 25 g | |
| Rajma | 1 katori | 209 | 11 g |
| Roti | 3 roti | 297 | 10 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 312 | 33 g | |
| Chana chaat | 1 katori | 192 | 9 g |
| Whey shake (with water) | 1 scoop | 120 | 24 g |
| Dinner | 473 | 18 g | |
| Dal makhani | 1 katori | 212 | 10 g |
| Lauki sabzi | 1 katori | 63 | 2 g |
| Roti | 2 roti | 198 | 7 g |
| Day total | 1,608 | 88 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Whey shake (with water) | 1 scoop | 24 g | 27% |
| Besan chilla | 2 chilla | 11 g | 13% |
| Rajma | 1 katori | 11 g | 12% |
| Dal makhani | 1 katori | 10 g | 11% |
| Roti | 3 roti | 10 g | 11% |
| Chana chaat | 1 katori | 9 g | 11% |
- Spread it out: 22 g a meal across four meals is easier to eat and to use than one big serving.
- Rotis and rice add up: 19% of today's protein comes from them, which is why the dal or paneer alone looks short.