Why most Indians fall short on protein
A typical Indian diet is built on roti, rice and sabzi, which are mostly carbs. Surveys suggest most urban Indians get well under their protein needs.
If you're losing fat or building muscle, aim for about 1.6 g per kg of body weight. If you're overweight, use the weight you'd be at a BMI of 25 instead of your current weight.
Easy ways to add protein
Soya chunks are the cheapest protein in India, about 52 g per 100 g dry. Paneer, hung curd, dal-plus-rice combos, eggs and chicken are the other big ones. Add one high-protein item to every meal and the target gets easy.
Frequently asked questions
Can vegetarians build muscle?
Yes. Soya, paneer, curd, dal, chana and milk easily reach 100+ g a day when you plan for it.
Is too much protein bad for the kidneys?
For healthy people, 1.6–2 g/kg is considered safe. If you have kidney disease, follow your doctor's limit.