Hitting a protein target without a single supplement
What 80 g and 120 g of protein a day actually look like on an Indian plate.
छोटा जवाब
Read this bit if nothing else
Protein targets are usually quoted and never illustrated, which makes them feel unreachable. Here is what they look like in food — the same dishes as everywhere else on this site, simply counted.
स्रोत·ThaliFacts के फूड डेटा से गणना·समीक्षित जुलाई 2026
The same meal, two ways
A vegetarian day at roughly 80 g of protein
- मूंग दाल चीला ×2384 kcal
- दही ×190 kcal
- राजमा करी ×1216 kcal
- रोटी (चपाती) ×2187 kcal
- पनीर भुर्जी ×1252 kcal
- अंकुरित मूंग सलाद ×192 kcal
A non-vegetarian day at roughly 120 g
- उबला अंडा ×3200 kcal
- मसाला ओट्स ×1210 kcal
- चिकन करी ×1.2234 kcal
- उबले सफेद चावल ×1168 kcal
- दही ×190 kcal
- पनीर टिक्का ×1294 kcal
- रोटी (चपाती) ×2187 kcal
- मूंग दाल ×1128 kcal
A difference of 289 kcal और 24.0 g of protein, उसी व्यंजन-शैली, उसी रेस्टोरेंट और प्लेट में लगभग उतने ही खाने के साथ। हर आँकड़ा बताए गए व्यंजनों से, उनके ThaliFacts पेजों पर दी गई सर्विंग साइज़ पर निकाला गया है।
What actually works
- It is a distribution problem, not a total problem.
- Most Indian plates put nearly all the day's protein in one meal. Twenty grams at each of four eating occasions is far easier than sixty at dinner.
- Two katoris of dal, not one.
- The cheapest change available to a vegetarian household, and the one nobody makes.
- Curd counts.
- A 150 g katori is about 4.5 g of protein. Three of those across a day is a meaningful amount of an 80 g target.
- Do not chase the number every single day.
- The weekly average is what your body sees.
Put it into a week
Guides are for the awkward days. The plans are for the ordinary ones.
The other awkward days
What people ask about this one
Hitting a protein target without a single supplement?
Protein targets are usually quoted and never illustrated, which makes them feel unreachable. Here is what they look like in food — the same dishes as everywhere else on this site, simply counted.
How much difference does it actually make?
1,221 kcal against 1,511 kcal for the two plates on this page — a gap of 289 kcal from a single meal, with 24.0 g of protein difference on top. Repeat that four times a week and it is not a small number any more.
Are these figures exact?
They are computed from Indian food composition data at the serving sizes shown, which makes them a good estimate of home cooking and a conservative estimate of restaurant cooking. A restaurant version of any dish here can run 30 to 60% higher, almost entirely because of fat.
कैलोरी और मैक्रो ThaliFacts डेटासेट से निकाले जाते हैं, जिसका आधार है इंडियन फ़ूड कंपोज़िशन टेबल्स 2017 (ICMR–NIN), साथ ही इस साइट के लिए अनुमानित क्षेत्रीय व्यंजन, जिन्हें चिह्नित किया गया है अनु. जहाँ भी वे आते हैं। हर बिल्ड पर ऊर्जा का मिलान 4P + 4C + 9F से किया जाता है। हर स्रोत, आखिरी बार जाँचे जाने की तारीख के साथ, यहाँ सूचीबद्ध है: स्रोत पेज. सिर्फ़ सामान्य जानकारी — चिकित्सकीय या पोषण संबंधी सलाह नहीं। ये औसत मानों पर बने उदाहरण भर के प्लान हैं; ये नुस्खे नहीं हैं और एलर्जी, बीमारियों या दवाओं का हिसाब नहीं रख सकते।
स्रोत·ThaliFacts के फूड डेटा से गणना·समीक्षित जुलाई 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
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