How to eat 60 g protein a day on a vegetarian Indian diet
60 g protein suits someone of about 27–38 kg who lifts (1.6–2.2 g per kg). Here is a vegetarian day that gets there: 69 g protein in 1,637 kcal.
1,637kcal
69 gprotein
221 gcarbs
50 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 274 | 12 g | |
| Paneer sandwich | 1 sandwich | 274 | 12 g |
| Lunch | 622 | 28 g | |
| Palak paneer | 1 katori | 247 | 15 g |
| Roti | 3 roti | 297 | 10 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 152 | 10 g | |
| Sprouts salad | 1 katori | 152 | 10 g |
| Dinner | 590 | 19 g | |
| Moong dal | 1 katori | 176 | 9 g |
| Mixed veg sabzi | 1 katori | 122 | 3 g |
| Plain rice | 1½ katori | 293 | 7 g |
| Day total | 1,637 | 69 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Palak paneer | 1 katori | 15 g | 21% |
| Paneer sandwich | 1 sandwich | 12 g | 17% |
| Sprouts salad | 1 katori | 10 g | 15% |
| Roti | 3 roti | 10 g | 14% |
| Moong dal | 1 katori | 9 g | 13% |
| Plain rice | 1½ katori | 7 g | 10% |
- Spread it out: 17 g a meal across four meals is easier to eat and to use than one big serving.
- Rotis and rice add up: 24% of today's protein comes from them, which is why the dal or paneer alone looks short.