How to eat 130 g protein a day on a eggetarian Indian diet
130 g protein suits someone of about 59–81 kg who lifts (1.6–2.2 g per kg). Here is a eggetarian day that gets there: 132 g protein in 1,819 kcal.
1,819kcal
132 gprotein
182 gcarbs
61 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 361 | 25 g | |
| Moong dal chilla | 2 chilla | 218 | 12 g |
| Boiled eggs | 2 eggs | 143 | 13 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 | 392 | 58 g | |
| Sprouts salad | 1 katori | 152 | 10 g |
| Whey shake (with water) | 2 scoops | 240 | 48 g |
| Dinner | 574 | 25 g | |
| Moong dal | 1 katori | 176 | 9 g |
| Lauki sabzi | 1 katori | 63 | 2 g |
| Roti | 2 roti | 198 | 7 g |
| Paneer bhurji | ½ katori | 138 | 8 g |
| Day total | 1,819 | 132 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Whey shake (with water) | 2 scoops | 48 g | 36% |
| Egg curry | 2 eggs | 14 g | 10% |
| Boiled eggs | 2 eggs | 13 g | 10% |
| Moong dal chilla | 2 chilla | 12 g | 9% |
| Sprouts salad | 1 katori | 10 g | 8% |
| Moong dal | 1 katori | 9 g | 7% |
- Spread it out: 33 g a meal across four meals is easier to eat and to use than one big serving.
- Rotis and rice add up: 10% of today's protein comes from them, which is why the dal or paneer alone looks short.