How to eat 90 g protein a day on a non-veg Indian diet
90 g protein suits someone of about 41–56 kg who lifts (1.6–2.2 g per kg). Here is a non-veg day that gets there: 107 g protein in 1,596 kcal.
1,596kcal
107 gprotein
134 gcarbs
69 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 274 | 12 g | |
| Paneer sandwich | 1 sandwich | 274 | 12 g |
| Lunch | 428 | 36 g | |
| Butter chicken | 1 katori | 251 | 29 g |
| Roti | 1 roti | 99 | 3 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 152 | 10 g | |
| Sprouts salad | 1 katori | 152 | 10 g |
| Dinner | 743 | 49 g | |
| Tandoori chicken | 2 pieces | 423 | 39 g |
| Mixed veg sabzi | 1 katori | 122 | 3 g |
| Roti | 2 roti | 198 | 7 g |
| Day total | 1,596 | 107 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Tandoori chicken | 2 pieces | 39 g | 36% |
| Butter chicken | 1 katori | 29 g | 27% |
| Paneer sandwich | 1 sandwich | 12 g | 11% |
| Sprouts salad | 1 katori | 10 g | 10% |
| Roti | 2 roti | 7 g | 6% |
| Cucumber raita | 1 katori | 4 g | 4% |
- Spread it out: 27 g a meal across four meals is easier to eat and to use than one big serving.
- Rotis and rice add up: 9% of today's protein comes from them, which is why the dal or paneer alone looks short.