How to eat 180 g protein a day on a non-veg Indian diet
180 g protein suits someone of about 82–113 kg who lifts (1.6–2.2 g per kg). Here is a non-veg day that gets there: 189 g protein in 2,493 kcal.
2,493kcal
189 gprotein
223 gcarbs
92 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 417 | 25 g | |
| Paneer sandwich | 1 sandwich | 274 | 12 g |
| Boiled eggs | 2 eggs | 143 | 13 g |
| Lunch | 725 | 46 g | |
| Butter chicken | 1 katori | 251 | 29 g |
| Roti | 4 roti | 396 | 13 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 | 1080 | 84 g | |
| Tandoori chicken | 2 pieces | 423 | 39 g |
| Mixed veg sabzi | 1 katori | 122 | 3 g |
| Plain rice | 1½ katori | 293 | 7 g |
| Chicken tikka | 6 pieces | 243 | 35 g |
| Day total | 2,493 | 189 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Tandoori chicken | 2 pieces | 39 g | 21% |
| Chicken tikka | 6 pieces | 35 g | 19% |
| Butter chicken | 1 katori | 29 g | 15% |
| Whey shake (with water) | 1 scoop | 24 g | 13% |
| 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: 11% 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.