How to eat 60 g protein a day on a eggetarian Indian diet
60 g protein suits someone of about 27–38 kg who lifts (1.6–2.2 g per kg). Here is a eggetarian day that gets there: 74 g protein in 1,631 kcal.
1,631kcal
74 gprotein
181 gcarbs
67 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 194 | 13 g | |
| Masala omelette | 2 eggs | 194 | 13 g |
| Lunch | 605 | 23 g | |
| Chole | 1 katori | 230 | 9 g |
| Roti | 3 roti | 297 | 10 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 143 | 13 g | |
| Boiled eggs | 2 eggs | 143 | 13 g |
| Dinner | 689 | 25 g | |
| Paneer bhurji | 1 katori | 275 | 15 g |
| Mixed veg sabzi | 1 katori | 122 | 3 g |
| Plain rice | 1½ katori | 293 | 7 g |
| Day total | 1,631 | 74 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Paneer bhurji | 1 katori | 15 g | 20% |
| Masala omelette | 2 eggs | 13 g | 18% |
| Boiled eggs | 2 eggs | 13 g | 18% |
| Roti | 3 roti | 10 g | 13% |
| Chole | 1 katori | 9 g | 12% |
| Plain rice | 1½ katori | 7 g | 9% |
- Spread it out: 19 g a meal across four meals is easier to eat and to use than one big serving.
- Rotis and rice add up: 22% of today's protein comes from them, which is why the dal or paneer alone looks short.