How to Get 60g of Protein a Day in India with Indian Meals

November 18, 2025 •

4 min read

According to a 2024 study published in the Indian Express, the average Indian diet provides only 10-11% of its total calories from protein, falling short of the recommended 12-15%. Discover how to get 60g of protein a day in India using traditional and affordable Indian ingredients to build a healthier diet.

Quick Summary

This guide outlines how to meet your 60g daily protein target using a balanced Indian diet. It details specific meal-by-meal strategies, combining common ingredients like pulses, dairy, and lean meats, for both vegetarian and non-vegetarian diets. Practical examples and a comparison of protein sources help simplify meal planning.

Key Points

Start Smart: Begin your day with a high-protein breakfast like moong dal chilla with paneer or an egg omelette to kickstart your daily protein intake.
Focus on Pulses: Incorporate lentils (dal), chickpeas (chana), and kidney beans (rajma) into your meals to leverage their high plant-based protein content.
Embrace Soya Chunks: As a powerhouse of plant protein, a small portion of soya chunks can significantly contribute to your daily goal.
Distribute Your Intake: Spread your protein consumption across three main meals and two snacks to ensure maximum absorption and prolonged satiety.
Snack Wisely: Choose protein-rich snacks like nuts, seeds, sprouts, or Greek yogurt to avoid hunger pangs between meals.
Fortify with Flours: Boost the protein in your rotis and parathas by incorporating high-protein flours like besan or soy flour.
Stay Hydrated: Drink plenty of water throughout the day, especially when on a high-protein diet, to aid digestion and kidney function.

Why Is a 60g Protein Target Important?

Protein is the building block of life, playing a crucial role in repairing tissues, producing hormones, and building muscle mass. While the daily recommended allowance for a sedentary adult is 0.8 grams per kilogram of body weight, a higher intake of around 1.0 to 1.2 grams per kilogram can be beneficial for individuals with an active lifestyle, those aiming for muscle gain, or older adults to prevent muscle loss. For a person weighing 60 kg, this translates to an intake of 60 to 72 grams, making the 60g target a practical and achievable goal. Unlike a calorie surplus, which is often stored as fat, the body can only absorb about 20-25 grams of protein at a time, highlighting the importance of distributing your intake across all meals and snacks throughout the day.

A Sample Indian Meal Plan to Reach 60g of Protein

Morning Start (10-15g protein)

Vegetarian: Have two moong dal chillas stuffed with 50g of paneer. This can provide over 15g of protein to kickstart your day. Another option is a bowl of overnight oats made with 60g of rolled oats, 200ml of milk, and 2 tbsp of chia seeds.
Non-Vegetarian: Enjoy a classic three-egg omelette with sautéed vegetables, which can deliver around 18-20g of protein. Paired with a slice of whole wheat toast, it offers a complete, satiating breakfast.

Mid-Morning Snack (5-10g protein)

Options: Grab a handful of almonds (28g provides 6g protein) or roasted chickpeas (kala chana). A small bowl of sprouts salad is also an excellent choice, providing a quick protein and fibre boost.

Lunch Power (15-20g protein)

Vegetarian: A large bowl of rajma chawal is a perfect example. One cup of cooked rajma provides 15g of protein, while pairing it with half a cup of cooked brown rice, which adds another 2-3g, makes a complete, high-fibre meal. Serve with a side of vegetable curry and curd for a balanced plate.
Non-Vegetarian: A portion of chicken curry (100g chicken contains 24-32g protein) with whole wheat roti or a fish curry can easily hit your protein target.

Evening Snack (10-15g protein)

Options: Opt for a glass of lassi or chaas (buttermilk) made from thick curd, which can contribute around 8-10g of protein. Alternatively, enjoy 100g of grilled paneer cubes (about 18g protein) or a bowl of boiled soybeans.

Dinner Digest (15-20g protein)

Vegetarian: Prepare a nutritious soya chunk curry. 100g of soya chunks can provide over 50g of protein, so a smaller portion (around 30-40g) is sufficient for a meal. Serve with besan roti and a vegetable salad.
Non-Vegetarian: A simple grilled chicken or fish with sautéed vegetables and a small serving of brown rice is an ideal, light dinner.

Protein Sources Comparison Table


Food Item (per 100g)	Protein Content (approx.)	Category	Cost-Effectiveness
Soya Chunks (dry)	52g	Vegetarian	Very High
Chicken Breast (cooked)	31g	Non-Vegetarian	High
Paneer	18g	Vegetarian	Medium
Red Lentils (Masoor Dal)	23g	Vegetarian	High
Eggs (per egg)	6g	Non-Vegetarian	Very High
Almonds	22g	Vegetarian	Low
Greek Yogurt (Hung Curd)	10g	Vegetarian	Medium
Kidney Beans (Rajma)	15g	Vegetarian	High

Advanced Tips for Optimising Your Indian Protein Intake

Combine Plant Proteins: Many plant proteins are not 'complete' on their own, meaning they lack one or more of the nine essential amino acids. However, you don't need to combine them in the same meal. The body stores amino acids, so eating a variety of plant proteins over the course of a day is enough to get the complete profile. For example, the rice and dal in rajma chawal complement each other perfectly.
Fortify Your Flours: Add roasted chana flour (besan) or soybean flour to your regular wheat flour (atta) when making roti or paratha. This simple hack significantly increases the protein content of your staple grains without much effort.
Maximise Snacks: Move beyond traditional fried snacks and incorporate healthier, protein-rich alternatives. Think roasted peanuts, sprout salads, and high-protein yogurt. These keep you full longer and prevent unhealthy cravings.
Consider Supplements Wisely: While it is completely possible to hit your protein goals with whole foods, supplements like whey protein or soy protein can be a convenient option for very active individuals or those with dietary restrictions. Always consult a nutritionist before adding supplements to your diet.

Conclusion: A Balanced Approach Is Key

Getting 60g of protein a day in India is not a distant dream but an achievable goal with mindful planning and smart food choices. By shifting focus from the carbohydrate-heavy Indian diet to one that prioritises protein distribution across meals, you can support muscle health, manage weight, and boost overall well-being. Whether you are vegetarian or non-vegetarian, the rich variety of indigenous foods like lentils, paneer, soya, and eggs provides a sustainable and delicious path to meeting your nutritional needs. Remember to hydrate well and listen to your body, adjusting your intake as needed.

Explore more high-protein Indian diet charts for vegetarians and non-vegetarians.

Frequently Asked Questions

Yes, absolutely. By incorporating a variety of protein-rich foods like lentils, paneer, soya chunks, milk, eggs, and lean meats consistently throughout your meals and snacks, you can easily reach a 60g daily protein intake without relying on supplements.

Excellent vegetarian protein sources include pulses (dal, rajma, chana), soya chunks, paneer, Greek yogurt (hung curd), tofu, nuts (almonds, peanuts), and seeds (chia, pumpkin).

Non-vegetarians can easily meet this goal by including eggs, chicken, and fish in their daily diet. For example, a three-egg omelette for breakfast and a serving of chicken or fish curry for lunch or dinner can contribute significantly.

No, it is not. The body can only effectively absorb about 20-25 grams of protein at a time. Spreading your protein intake across multiple meals and snacks throughout the day is more efficient for absorption and muscle synthesis.

Yes, soya products like soya chunks and tofu are safe to consume in moderation as part of a balanced diet. Concerns about oestrogen-raising properties from excessive intake are largely unfounded for regular consumption.

100g of dry soya chunks contains about 52g protein, 100g of paneer has around 18g, and one cooked cup of kidney beans (rajma) offers 15g. Refer to the table in the article for more examples.

A diet with an adequate protein intake can aid weight management. Protein promotes satiety, helping you feel fuller for longer and reducing overall calorie consumption. Combining this with a balanced diet and regular exercise is key for weight loss.