How to eat 130 g protein a day on a non-veg Indian diet
130 g protein suits someone of about 59–81 kg who lifts (1.6–2.2 g per kg). Here is a non-veg day that gets there: 141 g protein in 1,810 kcal.
1,810kcal
141 gprotein
130 gcarbs
80 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 | 335 | 44 g | |
| Boiled eggs | 3 eggs | 215 | 20 g |
| Whey shake (with water) | 1 scoop | 120 | 24 g |
| Dinner | 588 | 47 g | |
| Fish curry | 1 katori | 206 | 21 g |
| Lauki sabzi | 1 katori | 63 | 2 g |
| Roti | 2 roti | 198 | 7 g |
| Chicken tikka | 3 pieces | 122 | 18 g |
| Day total | 1,810 | 141 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Whey shake (with water) | 1 scoop | 24 g | 17% |
| Chicken curry | 1 katori | 24 g | 17% |
| Fish curry | 1 katori | 21 g | 15% |
| Boiled eggs | 3 eggs | 20 g | 14% |
| Chicken tikka | 3 pieces | 18 g | 13% |
| Egg bhurji | 2 eggs | 13 g | 10% |
- Spread it out: 35 g a meal across four meals is easier to eat and to use than one big serving.
- Rotis and rice add up: 12% of today's protein comes from them, which is why the dal or paneer alone looks short.