Learning centre · Nutrition
Protein on an Indian vegetarian plate
Many vegetarian meals are short of protein, especially in a shorter eating window. Simple swaps fix that.
4 min read · 31 Oct 2026
Protein helps keep you full, preserves muscle while you lose weight, and supports recovery. Most adults need roughly 0.8 to 1 gram per kilogram of body weight a day — about 50 to 65 grams for many people. A typical rice-and-curry day can fall short.
Easy protein sources
- Dals and legumes: a katori of dal, sambar or rajma, or a bowl of chickpea or green gram sundal
- Dairy: curd, buttermilk, milk and paneer
- Soy: tofu and soya chunks are very protein-rich
- Millets and whole grains add some protein too
- Eggs, fish and chicken if you eat them
Build each meal around protein
- Breakfast: pesarattu or adai instead of plain dosa; add curd
- Lunch: an extra katori of dal or a paneer or egg side
- Evening: sundal or roasted gram instead of fried snacks
The food diary shows your daily protein against a guide calculated from your weight. A dietician can personalise it.
References
- ICMR–National Institute of Nutrition. Dietary Guidelines for Indians. Hyderabad; 2024.
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Hyderabad.
For education only. It does not replace advice from your doctor.