How to eat 80 g protein a day on a eggetarian Indian diet
80 g protein suits someone of about 36–50 kg who lifts (1.6–2.2 g per kg). Here is a eggetarian day that gets there: 97 g protein in 1,649 kcal.
1,649kcal
97 gprotein
174 gcarbs
63 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 272 | 20 g | |
| Egg bhurji | 2 eggs | 200 | 13 g |
| Boiled eggs | 1 egg | 72 | 7 g |
| Lunch | 485 | 21 g | |
| Rajma | 1 katori | 209 | 11 g |
| Roti | 2 roti | 198 | 7 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 | 581 | 22 g | |
| Paneer bhurji | 1 katori | 275 | 15 g |
| Bhindi masala | 1 katori | 111 | 3 g |
| Plain rice | 1 katori | 195 | 5 g |
| Day total | 1,649 | 97 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Whey shake (with water) | 1 scoop | 24 g | 25% |
| Paneer bhurji | 1 katori | 15 g | 15% |
| Egg bhurji | 2 eggs | 13 g | 14% |
| Rajma | 1 katori | 11 g | 11% |
| Chana chaat | 1 katori | 9 g | 10% |
| Roti | 2 roti | 7 g | 7% |
- Spread it out: 24 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.