How to eat 150 g protein a day on a eggetarian Indian diet
150 g protein suits someone of about 68–94 kg who lifts (1.6–2.2 g per kg). Here is a eggetarian day that gets there: 146 g protein in 2,096 kcal.
2,096kcal
146 gprotein
149 gcarbs
102 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 194 | 13 g | |
| Masala omelette | 2 eggs | 194 | 13 g |
| Lunch | 506 | 20 g | |
| Chole | 1 katori | 230 | 9 g |
| Roti | 2 roti | 198 | 7 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 526 | 74 g | |
| Boiled eggs | 4 eggs | 286 | 26 g |
| Whey shake (with water) | 2 scoops | 240 | 48 g |
| Dinner | 870 | 40 g | |
| Paneer bhurji | 2 katori | 550 | 30 g |
| Mixed veg sabzi | 1 katori | 122 | 3 g |
| Roti | 2 roti | 198 | 7 g |
| Day total | 2,096 | 146 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Whey shake (with water) | 2 scoops | 48 g | 33% |
| Paneer bhurji | 2 katori | 30 g | 21% |
| Boiled eggs | 4 eggs | 26 g | 18% |
| Masala omelette | 2 eggs | 13 g | 9% |
| Chole | 1 katori | 9 g | 6% |
| Roti | 2 roti | 7 g | 5% |
- 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: 9% of today's protein comes from them, which is why the dal or paneer alone looks short.
- At this level a whey scoop or extra eggs or chicken is the practical way to close the gap without going far over your calories.