Mastering Your Meals: How to get 80g of protein a day in an Indian diet?

October 23, 2025 •

4 min read

According to a 2017 survey, a staggering 73 percent of Indians are deficient in protein, with over 90 percent unaware of their daily protein needs. Achieving a daily target of 80g of protein is entirely feasible within a traditional Indian diet, provided you are mindful of your choices and preparation methods. This guide offers practical strategies for how to get 80g of protein a day in an Indian diet, covering both vegetarian and non-vegetarian options.

Quick Summary

This article explores effective strategies for reaching an 80g daily protein target using readily available Indian foods. It provides example meal plans for both vegetarian and non-vegetarian diets, detailing protein-rich sources such as lentils, dairy, eggs, and lean meats. The guide also offers practical tips for meal planning and addresses common challenges.

Key Points

Combine Carbohydrates and Legumes: Pair traditional staples like rice and dal to form a complete protein, ensuring your body gets all essential amino acids.
Maximize Protein in Snacks: Choose high-protein snacks like roasted chana, mixed sprouts, or Greek yogurt to boost your intake between meals.
Incorporate Soya Chunks: Use affordable soya chunks in curries and pulao for a significant vegetarian protein boost, providing over 25g of protein per 50g serving.
Diversify Protein Sources: Mix and match sources like eggs, paneer, fish, and various lentils to ensure a wide range of nutrients and prevent dietary boredom.
Choose Leaner Meat and Fish: For non-vegetarians, opting for lean cuts of chicken and fish prepared through grilling or steaming minimizes unhealthy fats while maximizing protein intake.
Consider Protein Supplements: If meeting your 80g target proves challenging through diet alone, a scoop of whey or plant-based protein powder can provide a convenient boost.

Why is 80g of Protein a Realistic Target?

For an active individual, a protein intake of 1.2 to 1.6 grams per kilogram of body weight is often recommended to support muscle maintenance, repair, and growth. For a person weighing 70 kilograms, this equates to 84 to 112 grams of protein per day, making an 80g target a sensible and achievable benchmark. The Indian diet, rich in legumes, dairy, and spices, offers a diverse palette of options to achieve this goal without relying on expensive supplements or drastic changes.

Building Your High-Protein Indian Meal Plan

To hit a daily protein goal of 80g, strategic meal planning is key. Here are sample meal plans, incorporating a variety of easily accessible Indian foods.

High-Protein Indian Vegetarian Meal Plan

Breakfast (approx. 20g protein): Moong dal chilla stuffed with 50g paneer and a side of Greek yogurt (hung curd).
Mid-morning Snack (approx. 10g protein): A small bowl of mixed sprouts salad with chopped onions, tomatoes, and cucumber.
Lunch (approx. 25g protein): A bowl of rajma curry (made with 1 cup of kidney beans), served with a cup of brown rice and a side salad.
Evening Snack (approx. 15g protein): A glass of sattu (roasted gram flour) drink or 50g of roasted chana.
Dinner (approx. 20g protein): Soyabean curry (made with 50g soya chunks) with two multigrain rotis.

High-Protein Indian Non-Vegetarian Meal Plan

Breakfast (approx. 20g protein): A three-egg omelette with sautéed spinach and onions, served with a side of whole-wheat toast.
Mid-morning Snack (approx. 10g protein): A handful of almonds and walnuts.
Lunch (approx. 30g protein): 100g of grilled chicken tikka with a bowl of dal and a side of salad.
Evening Snack (approx. 10g protein): One glass of low-fat milk with a scoop of whey protein powder.
Dinner (approx. 20g protein): 100g of fish curry served with one cup of brown rice and steamed vegetables.

Vegetarian vs. Non-Vegetarian Protein Sources

Indian cuisine offers a wealth of protein options from both plant and animal sources. Here is a comparison to help you make informed choices.


Feature	Vegetarian Protein Sources	Non-Vegetarian Protein Sources
Completeness	Often incomplete proteins, requiring combination (e.g., rice and dal) to form a complete protein with all essential amino acids.	Complete proteins, providing all essential amino acids in one go.
Fiber Content	Generally higher in fiber, aiding digestion and promoting satiety.	Contains no dietary fiber.
Nutrient Density	Rich in fiber, vitamins, and minerals. May require careful planning to meet all micronutrient needs.	Excellent source of iron, vitamin B12, and omega-3 fatty acids (in fish).
Fat Content	Generally lower in fat, with healthy fats coming from nuts and seeds.	Can be higher in saturated fat; choosing leaner cuts is advisable.
Cost	Often more budget-friendly, especially lentils and legumes.	Can be more expensive, especially premium cuts of meat and certain types of fish.
Versatility	Paneer, tofu, and legumes are highly versatile and can be used in curries, salads, and snacks.	Eggs, chicken, and fish are adaptable to various recipes, from curries to grills.

Tips for Increasing Protein Intake in Everyday Indian Cooking

Fortify Your Curries: Add a handful of lentils, chickpeas, or soya chunks to your vegetable curries and gravies. A cup of cooked rajma can add about 15g of protein, while 50g of soya chunks can provide over 25g.
Upgrade Your Snacks: Swap out traditional low-protein snacks like biscuits for healthier alternatives. Options include roasted chana (chickpeas), a bowl of Greek yogurt, or a handful of nuts and seeds.
Enhance Breakfast Dishes: Stir crumbled paneer or sprouted moong into your poha. Create dosas or cheelas using a batter of mixed dals or besan (chickpea flour) and stuff them with paneer.
Incorporate Dairy: Use Greek yogurt (hung curd) instead of regular curd for higher protein content. Add a scoop to smoothies or use it as a base for raita. A cup of Greek yogurt can have up to 17g of protein.
Smart use of Eggs: Eggs are a budget-friendly and complete protein source. Start your day with an egg bhurji or have a couple of boiled eggs as an evening snack.
Choose Lean Meats: For non-vegetarians, opt for lean meats like chicken breast and fish over fattier cuts. Grilling or baking is healthier than frying.
Don't Forget the Legumes: Combine legumes like dal and rice to make a complete protein. Dishes like rajma chawal and chana masala are excellent and comforting protein sources.

Conclusion

Achieving 80g of protein daily on an Indian diet is more about smart choices than complex overhauls. By consciously incorporating a variety of traditional protein-rich foods across your meals, from morning snacks to dinner, you can easily meet your nutritional needs. Whether you prefer a vegetarian or non-vegetarian approach, the key is diversifying your protein sources and being mindful of portion sizes. This strategic approach ensures you get the necessary building blocks for a healthy, active lifestyle without compromising on the rich flavors and comfort of Indian cuisine. Remember, consistency in planning and preparation is what truly delivers results.

For more detailed nutritional guidance, consider consulting with a registered dietitian or nutritionist. Organisations like the Indian Council of Medical Research (ICMR) provide dietary recommendations based on age, gender, and activity levels. ICMR Recommended Dietary Allowances is an authoritative source to check out.

Frequently Asked Questions

Budget-friendly options include lentils (dal), kidney beans (rajma), chickpeas (chana), soya chunks, and eggs. These are widely available and offer excellent protein content at a low cost.

Yes, it is entirely possible to get 80g of protein from a vegetarian diet. Focus on consuming a variety of dals, legumes, paneer, tofu, nuts, seeds, and Greek yogurt throughout the day to meet your goals.

Try incorporating moong dal chilla with a paneer stuffing, oats upma with added sprouts or paneer, or egg bhurji. These options are rich in protein and will keep you full for longer.

Yes, this is true. While most plant-based proteins are 'incomplete' on their own, combining legumes like dal with a cereal grain like rice creates a 'complete' protein source containing all nine essential amino acids.

Supplements are not mandatory but can be a convenient tool if you struggle to meet your protein target through whole foods alone. A scoop of whey or plant-based protein powder can easily add 20-25g of protein.

Focus on lean protein sources and healthy cooking methods. Opt for grilled chicken breast, baked fish, and egg whites. Avoid excessive oil and frying, and balance your meals with plenty of vegetables and whole grains.

Good options include roasted chana (chickpeas), mixed sprouts salad, paneer tikka, hard-boiled eggs, or a simple bowl of Greek yogurt with some nuts.