Many Indian diets rely on cereals and lack protein, which affects muscle, fullness and blood sugar.
How much do you need?
Healthy adults commonly need 0.8 to 1 g/kg daily, more if older or strength training. At 65 kg: 55 to 75 g. Use our calculator for a personal range.
What a day can look like
Breakfast: paneer besan chilla or curd with nuts and seeds. Lunch: dal or rajma with curd. Snack: roasted chana or sprouts. Dinner: paneer or tofu sabzi with dal.
Protein estimates: dal, 7 to 9 g/katori; paneer, 18 g/100 g; tofu, 10 to 12 g/100 g; curd, 8 g/cup; chana, 6 g/30 g; milk, 8 g/glass.
Make it easier
Aim for 20 to 30 g per main meal. Pair dals with grains; add soya chunks, sattu or hung curd as needed.
If you have kidney disease, talk to your doctor before increasing protein.
Education, not personal medical advice. Consult a qualified clinician about diagnosis, treatment and your results.