You do not need a foreign grocery haul to eat high protein in India. You need a short list you actually buy every week.
High-protein staples (approx. protein)
| Food | Common portion | Protein (approx.) |
|---|---|---|
| Eggs | 2 large | 12–13 g |
| Paneer | 100 g | 18–21 g |
| Chicken breast | 100 g cooked | ~25–31 g |
| Cooked dal | 1 cup | ~10–15 g (varies) |
| Curd | 200 g | ~6–8 g (varies) |
| Soy chunks (dry) | 30–50 g | Often 15–25+ g |
| Sprouts | 1–1.5 cups | ~10–15 g |
How to stack a 120–150 g day
- Breakfast: eggs or chilla + dairy
- Lunch: dal + curd + optional chicken/paneer
- Snack: sprouts or whey/hung curd
- Dinner: paneer/fish/chicken + vegetables
Next step: Set the daily target with our protein calculator.
Key takeaways
- Mix animal and plant proteins as your diet allows.
- Watch oil when cooking “high protein” curries.
- Consistency beats exotic foods.
This is educational information, not medical advice. Consult a qualified professional for personal health decisions.
