Produced by: Mohsin Shaikh
Paneer and lentils are protein powerhouses. – 200g paneer → 36g protein – 1 bowl dal (200g) → 15g protein Total: ~51g protein in a single meal
Soya chunks, often called “vegetarian meat,” are extremely protein-dense. – 100g soya chunks → 52g protein Even one serving hits your 50g protein target effortlessly.
A hearty combination of kidney beans and paneer provides a high-protein vegetarian meal. – 1 cup cooked rajma → 15g protein – 200g paneer salad → 36g protein Total: 51g+ protein
A modern twist on Indian meals: – 1 cup quinoa → 8g protein – 1 cup chana → 15g protein – 500ml curd → 17g protein Total: 40–50g protein per meal
For non-vegetarians, eggs plus Indian recipes can hit the protein mark easily. – 4 boiled eggs → 24g protein – 2 moong dal chillas → 16g protein – 1 glass buttermilk → 4g protein Total: ~44–50g protein
Average adults need 0.8–1g protein per kg body weight. For a 60kg person, that’s 50–60g daily. Athletes or gym-goers require even more.
With smart combinations of paneer, lentils, soya, rajma, chana, and eggs, you can meet protein requirements without protein powders or supplements.
Both traditional and modern meals—like quinoa-chana or paneer-dal—can be high-protein, tasty, and filling, proving Indian cuisine is naturally rich in protein sources.
Reaching 50g of protein in a meal is entirely achievable with Indian ingredients, whether vegetarian or non-vegetarian, supporting health, muscle growth, and overall fitness.