How to eat 80 g protein a day on a non-veg Indian diet
80 g protein suits someone of about 36–50 kg who lifts (1.6–2.2 g per kg). Here is a non-veg day that gets there: 101 g protein in 1,637 kcal.
1,637kcal
101 gprotein
206 gcarbs
41 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 218 | 12 g | |
| Moong dal chilla | 2 chilla | 218 | 12 g |
| Lunch | 581 | 35 g | |
| Fish curry | 1 katori | 206 | 21 g |
| Roti | 3 roti | 297 | 10 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 192 | 9 g | |
| Chana chaat | 1 katori | 192 | 9 g |
| Dinner | 646 | 45 g | |
| Chicken tikka | 6 pieces | 243 | 35 g |
| Bhindi masala | 1 katori | 111 | 3 g |
| Plain rice | 1½ katori | 293 | 7 g |
| Day total | 1,637 | 101 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Chicken tikka | 6 pieces | 35 g | 35% |
| Fish curry | 1 katori | 21 g | 21% |
| Moong dal chilla | 2 chilla | 12 g | 12% |
| Roti | 3 roti | 10 g | 10% |
| Chana chaat | 1 katori | 9 g | 9% |
| Plain rice | 1½ katori | 7 g | 7% |
- Spread it out: 25 g a meal across four meals is easier to eat and to use than one big serving.
- Rotis and rice add up: 16% of today's protein comes from them, which is why the dal or paneer alone looks short.