How to eat 100 g protein a day on a non-veg Indian diet
100 g protein suits someone of about 45–63 kg who lifts (1.6–2.2 g per kg). Here is a non-veg day that gets there: 109 g protein in 1,615 kcal.
1,615kcal
109 gprotein
129 gcarbs
72 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 200 | 13 g | |
| Egg bhurji | 2 eggs | 200 | 13 g |
| Lunch | 687 | 38 g | |
| Chicken curry | 1 katori | 312 | 24 g |
| Roti | 3 roti | 297 | 10 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 143 | 13 g | |
| Boiled eggs | 2 eggs | 143 | 13 g |
| Dinner | 585 | 45 g | |
| Fish curry | 1 katori | 206 | 21 g |
| Lauki sabzi | 1 katori | 63 | 2 g |
| Plain rice | 1 katori | 195 | 5 g |
| Chicken tikka | 3 pieces | 122 | 18 g |
| Day total | 1,615 | 109 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Chicken curry | 1 katori | 24 g | 22% |
| Fish curry | 1 katori | 21 g | 19% |
| Chicken tikka | 3 pieces | 18 g | 16% |
| Egg bhurji | 2 eggs | 13 g | 12% |
| Boiled eggs | 2 eggs | 13 g | 12% |
| Roti | 3 roti | 10 g | 9% |
- 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: 13% of today's protein comes from them, which is why the dal or paneer alone looks short.