The National Institute of Nutrition recommends that Indian adults should consume 0.8 to 1 gramme of protein per kilogramme of body weight every day. Protein is essential for keeping your body strong and functioning properly, whether you're looking to build muscle, manage weight, or just stay energised throughout the day.
However, getting enough protein in your diet can sometimes feel like a challenge, especially if you’re trying to stick to a balanced and healthy eating plan.
The good news is, there are lots of options available, whether you’re a vegetarian, non-vegetarian, or eat eggs.
Here are meal options for all meals of the day, from breakfast to post-dinner, including snacks, that can easily help you reach your daily protein goals.
Breakfast
- Moong dal chilla
How to make: Soak moong dal overnight, grind it into a batter, and cook it like a pancake. Serve with yoghurt or mint chutney.
- Paneer bhurji with whole wheat toast
How to make: Sauté onions, tomatoes, and spices, then add crumbled paneer. Serve with whole wheat toast.
- Masala oats with sprouts
How to make: Cook oats with Indian spices and vegetables, topped with mixed sprouts for a protein boost.
Mid-morning snack
- Greek yoghurt with flaxseeds and almonds
How to make: Mix Greek yoghurt with flaxseeds and almonds for a protein-packed snack.
- Chana sundal
How to make: Sauté boiled chickpeas with mustard seeds, curry leaves, and spices. Garnish with coconut.
Lunch
- Dal tadka with brown rice
How to make: Cook toor dal and temper with ghee and spices. Serve with brown rice.
- Rajma with quinoa
How to make: Simmer kidney beans in a tomato-onion base and serve with quinoa for extra protein.
- Grilled chicken salad
How to make: Grill chicken breast and toss it with fresh vegetables for a light, protein-dense meal.
Evening snack
- Masala boiled eggs
How to make: Sprinkle-boiled eggs with chaat masala, salt, and lemon.
- Moong sprout salad
How to make: Mix moong sprouts with chopped vegetables and lime juice.
Also see | Diet tips for children: Swap these 10 foods for healthier options to boost growth, manage weight
Dinner
- Palak paneer
How to make: Cook spinach with spices and paneer cubes. Serve with roti or paratha.
- Fish curry with steamed rice
How to make: Cook fish curry in coconut milk and serve with steamed rice.
- Quinoa khichdi
How to make: Cook quinoa with moong dal and vegetables for a hearty dinner.
Before bed snack (optional)
- Warm turmeric milk with almonds
How to make: Warm milk with turmeric and black pepper. Stir in crushed almonds.
- Cottage cheese with fruits
How to make: Pair cottage cheese with fresh fruits like berries for a light snack.
This meal plan offers a variety of protein-rich Indian dishes to help you meet your daily protein requirements. Whether you're vegetarian, vegan, or enjoy meat, you can balance your meals with whole grains, healthy fats, and plenty of fresh vegetables for a nutritious diet.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for a qualified medical opinion. Always consult a specialist for specific health diagnosis.
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