How to eat 140 g protein a day on a non-veg Indian diet
140 g protein suits someone of about 64–88 kg who lifts (1.6–2.2 g per kg). Here is a non-veg day that gets there: 149 g protein in 1,950 kcal.
1,950kcal
149 gprotein
210 gcarbs
53 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 289 | 19 g | |
| Moong dal chilla | 2 chilla | 218 | 12 g |
| Boiled eggs | 1 egg | 72 | 7 g |
| Lunch | 581 | 35 g | |
| Fish curry | 1 katori | 206 | 21 g |
| Roti | 3 roti | 297 | 10 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 312 | 33 g | |
| Chana chaat | 1 katori | 192 | 9 g |
| Whey shake (with water) | 1 scoop | 120 | 24 g |
| Dinner | 768 | 62 g | |
| Chicken tikka | 9 pieces | 365 | 53 g |
| Bhindi masala | 1 katori | 111 | 3 g |
| Plain rice | 1½ katori | 293 | 7 g |
| Day total | 1,950 | 149 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Chicken tikka | 9 pieces | 53 g | 36% |
| Whey shake (with water) | 1 scoop | 24 g | 16% |
| Fish curry | 1 katori | 21 g | 14% |
| Moong dal chilla | 2 chilla | 12 g | 8% |
| Roti | 3 roti | 10 g | 7% |
| Chana chaat | 1 katori | 9 g | 6% |
- Spread it out: 37 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.