How to eat 110 g protein a day on a non-veg Indian diet
110 g protein suits someone of about 50–69 kg who lifts (1.6–2.2 g per kg). Here is a non-veg day that gets there: 115 g protein in 1,565 kcal.
1,565kcal
115 gprotein
164 gcarbs
47 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 218 | 12 g | |
| Moong dal chilla | 2 chilla | 218 | 12 g |
| Lunch | 482 | 32 g | |
| Fish curry | 1 katori | 206 | 21 g |
| Roti | 2 roti | 198 | 7 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 192 | 9 g | |
| Chana chaat | 1 katori | 192 | 9 g |
| Dinner | 673 | 62 g | |
| Chicken tikka | 9 pieces | 365 | 53 g |
| Bhindi masala | 1 katori | 111 | 3 g |
| Roti | 2 roti | 198 | 7 g |
| Day total | 1,565 | 115 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Chicken tikka | 9 pieces | 53 g | 46% |
| Fish curry | 1 katori | 21 g | 18% |
| Moong dal chilla | 2 chilla | 12 g | 10% |
| Chana chaat | 1 katori | 9 g | 8% |
| Roti | 2 roti | 7 g | 6% |
| Roti | 2 roti | 7 g | 6% |
- Spread it out: 29 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.