How to eat 80 g protein a day on a vegetarian Indian diet
80 g protein suits someone of about 36–50 kg who lifts (1.6–2.2 g per kg). Here is a vegetarian day that gets there: 83 g protein in 1,621 kcal.
1,621kcal
83 gprotein
206 gcarbs
50 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 218 | 12 g | |
| Moong dal chilla | 2 chilla | 218 | 12 g |
| Lunch | 605 | 23 g | |
| Chole | 1 katori | 230 | 9 g |
| Roti | 3 roti | 297 | 10 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 120 | 24 g | |
| Whey shake (with water) | 1 scoop | 120 | 24 g |
| Dinner | 678 | 24 g | |
| Paneer bhurji | 1 katori | 275 | 15 g |
| Bhindi masala | 1 katori | 111 | 3 g |
| Plain rice | 1½ katori | 293 | 7 g |
| Day total | 1,621 | 83 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Whey shake (with water) | 1 scoop | 24 g | 29% |
| Paneer bhurji | 1 katori | 15 g | 18% |
| Moong dal chilla | 2 chilla | 12 g | 14% |
| Roti | 3 roti | 10 g | 12% |
| Chole | 1 katori | 9 g | 11% |
| Plain rice | 1½ katori | 7 g | 8% |
- Spread it out: 21 g a meal across four meals is easier to eat and to use than one big serving.
- Rotis and rice add up: 20% of today's protein comes from them, which is why the dal or paneer alone looks short.