Protein on an Indian Veg Diet: How to Actually Hit Your Target

ICMR-NIN pegs protein at ~0.83 g/kg/day — about 50g for a 60kg adult; active people need far more.

A katori of watery dal gives only a few grams of protein; it's a side player, not your main source.

Pair a grain with a pulse (dal-chawal, rajma-rice) to build a complete protein from two incomplete ones.

Front-load 20-30g of protein at breakfast instead of leaving it all to a carb-heavy dinner.

Soya chunks (~52g/100g dry), paneer, curd, eggs and roasted chana do the heavy lifting cheaply.

Read the full story on GeneralNews Read full article →