How to eat 100 g protein a day on a vegetarian Indian diet
100 g protein suits someone of about 45–63 kg who lifts (1.6–2.2 g per kg). Here is a vegetarian day that gets there: 110 g protein in 1,612 kcal.
1,612kcal
110 gprotein
183 gcarbs
49 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 239 | 11 g | |
| Besan chilla | 2 chilla | 239 | 11 g |
| Lunch | 386 | 18 g | |
| Rajma | 1 katori | 209 | 11 g |
| Roti | 1 roti | 99 | 3 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 432 | 57 g | |
| Chana chaat | 1 katori | 192 | 9 g |
| Whey shake (with water) | 2 scoops | 240 | 48 g |
| Dinner | 555 | 24 g | |
| Dal makhani | 1 katori | 212 | 10 g |
| Lauki sabzi | 1 katori | 63 | 2 g |
| Plain rice | ½ katori | 98 | 2 g |
| Paneer bhurji | ½ katori | 138 | 8 g |
| Curd | ½ katori | 45 | 2 g |
| Day total | 1,612 | 110 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Whey shake (with water) | 2 scoops | 48 g | 44% |
| Besan chilla | 2 chilla | 11 g | 10% |
| Rajma | 1 katori | 11 g | 10% |
| Dal makhani | 1 katori | 10 g | 9% |
| Chana chaat | 1 katori | 9 g | 9% |
| Paneer bhurji | ½ katori | 8 g | 7% |
- Spread it out: 28 g a meal across four meals is easier to eat and to use than one big serving.
- Rotis and rice add up: 5% of today's protein comes from them, which is why the dal or paneer alone looks short.