How to eat 100 g protein a day on a eggetarian Indian diet
100 g protein suits someone of about 45–63 kg who lifts (1.6–2.2 g per kg). Here is a eggetarian day that gets there: 99 g protein in 1,624 kcal.
1,624kcal
99 gprotein
181 gcarbs
53 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 289 | 19 g | |
| Moong dal chilla | 2 chilla | 218 | 12 g |
| Boiled eggs | 1 egg | 72 | 7 g |
| Lunch | 493 | 24 g | |
| Egg curry | 2 eggs | 217 | 14 g |
| Roti | 2 roti | 198 | 7 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 272 | 34 g | |
| Sprouts salad | 1 katori | 152 | 10 g |
| Whey shake (with water) | 1 scoop | 120 | 24 g |
| Dinner | 571 | 22 g | |
| Moong dal | 1 katori | 176 | 9 g |
| Lauki sabzi | 1 katori | 63 | 2 g |
| Plain rice | 1 katori | 195 | 5 g |
| Paneer bhurji | ½ katori | 138 | 8 g |
| Day total | 1,624 | 99 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Whey shake (with water) | 1 scoop | 24 g | 24% |
| Egg curry | 2 eggs | 14 g | 14% |
| Moong dal chilla | 2 chilla | 12 g | 12% |
| Sprouts salad | 1 katori | 10 g | 10% |
| Moong dal | 1 katori | 9 g | 9% |
| Paneer bhurji | ½ katori | 8 g | 8% |
- 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: 11% of today's protein comes from them, which is why the dal or paneer alone looks short.