How to eat 90 g protein a day on a eggetarian Indian diet
90 g protein suits someone of about 41–56 kg who lifts (1.6–2.2 g per kg). Here is a eggetarian day that gets there: 101 g protein in 1,629 kcal.
1,629kcal
101 gprotein
141 gcarbs
74 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 194 | 13 g | |
| Masala omelette | 2 eggs | 194 | 13 g |
| Lunch | 506 | 20 g | |
| Chole | 1 katori | 230 | 9 g |
| Roti | 2 roti | 198 | 7 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 335 | 44 g | |
| Boiled eggs | 3 eggs | 215 | 20 g |
| Whey shake (with water) | 1 scoop | 120 | 24 g |
| Dinner | 595 | 25 g | |
| Paneer bhurji | 1 katori | 275 | 15 g |
| Mixed veg sabzi | 1 katori | 122 | 3 g |
| Roti | 2 roti | 198 | 7 g |
| Day total | 1,629 | 101 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Whey shake (with water) | 1 scoop | 24 g | 24% |
| Boiled eggs | 3 eggs | 20 g | 19% |
| Paneer bhurji | 1 katori | 15 g | 15% |
| Masala omelette | 2 eggs | 13 g | 13% |
| Chole | 1 katori | 9 g | 9% |
| Roti | 2 roti | 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: 13% of today's protein comes from them, which is why the dal or paneer alone looks short.