How to eat 150 g protein a day on a non-veg Indian diet
150 g protein suits someone of about 68–94 kg who lifts (1.6–2.2 g per kg). Here is a non-veg day that gets there: 162 g protein in 2,107 kcal.
2,107kcal
162 gprotein
178 gcarbs
82 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 346 | 18 g | |
| Paneer sandwich | 1 sandwich | 274 | 12 g |
| Boiled eggs | 1 egg | 72 | 7 g |
| Lunch | 626 | 43 g | |
| Butter chicken | 1 katori | 251 | 29 g |
| Roti | 3 roti | 297 | 10 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 272 | 34 g | |
| Sprouts salad | 1 katori | 152 | 10 g |
| Whey shake (with water) | 1 scoop | 120 | 24 g |
| Dinner | 864 | 66 g | |
| Tandoori chicken | 2 pieces | 423 | 39 g |
| Mixed veg sabzi | 1 katori | 122 | 3 g |
| Roti | 2 roti | 198 | 7 g |
| Chicken tikka | 3 pieces | 122 | 18 g |
| Day total | 2,107 | 162 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Tandoori chicken | 2 pieces | 39 g | 24% |
| Butter chicken | 1 katori | 29 g | 18% |
| Whey shake (with water) | 1 scoop | 24 g | 15% |
| Chicken tikka | 3 pieces | 18 g | 11% |
| Paneer sandwich | 1 sandwich | 12 g | 7% |
| Sprouts salad | 1 katori | 10 g | 6% |
- Spread it out: 41 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.
- 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.