How to eat 170 g protein a day on a non-veg Indian diet
170 g protein suits someone of about 77–106 kg who lifts (1.6–2.2 g per kg). Here is a non-veg day that gets there: 186 g protein in 2,445 kcal.
2,445kcal
186 gprotein
268 gcarbs
67 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 | 779 | 42 g | |
| Fish curry | 1 katori | 206 | 21 g |
| Roti | 5 roti | 495 | 17 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 | 993 | 87 g | |
| Chicken tikka | 12 pieces | 486 | 71 g |
| Bhindi masala | 1 katori | 111 | 3 g |
| Roti | 4 roti | 396 | 13 g |
| Day total | 2,445 | 186 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Chicken tikka | 12 pieces | 71 g | 38% |
| Whey shake (with water) | 1 scoop | 24 g | 13% |
| Fish curry | 1 katori | 21 g | 11% |
| Roti | 5 roti | 17 g | 9% |
| Roti | 4 roti | 13 g | 7% |
| Boiled eggs | 2 eggs | 13 g | 7% |
- Spread it out: 47 g a meal across four meals is easier to eat and to use than one big serving.
- Rotis and rice add up: 16% 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.