Nutrition · 8 min read
How To Hit Your Protein Target On An Indian Vegetarian Plate
By Dietitian Saurabh Goyal
Most Indian adults need roughly 0.8–1.2 g of protein per kg of body weight daily — more if you are trying to lose fat or build muscle. A vegetarian diet can easily get there with a little planning.
Protein in common foods (approx.)
- 1 katori cooked dal — 7–9 g
- 100 g paneer — 18 g
- 100 g tofu — 12–15 g
- 1 cup curd — 8 g
- 1 cup milk — 8 g
- ½ cup sprouts — 7 g
- 2 tbsp peanuts / seeds — 6–7 g
- 1 besan chilla — 7–8 g
Smart combining
Grains and dals together (dal–chawal, khichdi, roti–rajma) provide a complete amino-acid profile. You do not need to combine at every meal — over the day is enough.
A sample 70 g day
- Breakfast: 2 besan chillas with curd — 20 g
- Mid-morning: roasted chana — 6 g
- Lunch: dal, paneer sabzi, roti, salad — 25 g
- Evening: sprouts chaat — 7 g
- Dinner: moong dal khichdi with curd — 14 g
Key takeaway
Add one protein source to every meal and you will reach your target without supplements for most needs.
Book Your ConsultationThis article is for education only and does not replace medical advice. Please consult your doctor before changing medication.
