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Protein on an Indian vegetarian diet: hitting 150 g without powder
Paneer, dal and curd can get you there, if you plan the day around them. A practical template from our nutrition clients.
1 min read
Hitting a high protein target on a vegetarian Indian diet is a planning problem, not an impossibility.
The building blocks
- Paneer: about 18 g per 100 g.
- Greek-style curd: about 10 g per 100 g.
- Soya chunks: about 52 g per 100 g dry.
- Dal: about 9 g per cooked cup.
A sample day
Breakfast: besan chilla with paneer. Lunch: rajma, rice, curd. Dinner: soya pulao with raita.
Consistency beats perfection. Hit 80% of the target every day before chasing 100%.