How to eat 90 g protein a day on a vegetarian Indian diet
90 g protein suits someone of about 41–56 kg who lifts (1.6–2.2 g per kg). Here is a vegetarian day that gets there: 89 g protein in 1,564 kcal.
1,564kcal
89 gprotein
181 gcarbs
52 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 274 | 12 g | |
| Paneer sandwich | 1 sandwich | 274 | 12 g |
| Lunch | 523 | 25 g | |
| Palak paneer | 1 katori | 247 | 15 g |
| Roti | 2 roti | 198 | 7 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 | 495 | 18 g | |
| Moong dal | 1 katori | 176 | 9 g |
| Mixed veg sabzi | 1 katori | 122 | 3 g |
| Roti | 2 roti | 198 | 7 g |
| Day total | 1,564 | 89 g | |
Where the protein comes from
| Food | Portion | Protein | Share |
|---|---|---|---|
| Whey shake (with water) | 1 scoop | 24 g | 27% |
| Palak paneer | 1 katori | 15 g | 16% |
| Paneer sandwich | 1 sandwich | 12 g | 13% |
| Sprouts salad | 1 katori | 10 g | 11% |
| Moong dal | 1 katori | 9 g | 10% |
| Roti | 2 roti | 7 g | 7% |
- Spread it out: 22 g a meal across four meals is easier to eat and to use than one big serving.
- Rotis and rice add up: 15% of today's protein comes from them, which is why the dal or paneer alone looks short.