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.
The short answer
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·Computed from ThaliFacts food data·पुनरावलोकन जुलै 2026
The same meal, two ways
A vegetarian day at roughly 80 g of protein
- Moong Dal Chilla ×2384 kcal
- Curd (Dahi) ×190 kcal
- राजमा करी ×1216 kcal
- Roti (Chapati) ×2187 kcal
- पनीर भुर्जी ×1252 kcal
- मोड आलेल्या मुगाची कोशिंबीर ×192 kcal
A non-vegetarian day at roughly 120 g
- Boiled Egg ×3200 kcal
- मसाला ओट्स ×1210 kcal
- Chicken Curry ×1.2234 kcal
- Boiled White Rice ×1168 kcal
- Curd (Dahi) ×190 kcal
- Paneer Tikka ×1294 kcal
- Roti (Chapati) ×2187 kcal
- Moong Dal ×1128 kcal
A difference of 289 kcal आणि 24.0 g of protein, from the same cuisine, the same restaurant and roughly the same amount of food on the plate. Every figure is computed from the dishes named, at the serving sizes on their ThaliFacts pages.
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.
कॅलरी व मॅक्रो ThaliFacts डेटासेटवरून मोजले आहेत, जो आधारित आहे Indian Food Composition Tables 2017 (ICMR–NIN), त्यासोबत या साइटसाठी अंदाज काढलेले आणि चिन्हांकित केलेले प्रादेशिक पदार्थ est ते जिथे जिथे येतात तिथे. प्रत्येक बिल्डला ऊर्जा 4P + 4C + 9F शी जुळवून पाहिली जाते. प्रत्येक स्रोत, तो शेवटचा कधी तपासला त्या तारखेसह, इथे दिला आहे — स्रोत पृष्ठ. फक्त सर्वसाधारण माहिती — वैद्यकीय किंवा आहारविषयक सल्ला नाही. या सरासरी मूल्यांवर आधारित उदाहरणादाखल योजना आहेत; त्या प्रिस्क्रिप्शन नाहीत आणि त्यांत ॲलर्जी, आजार किंवा औषधे विचारात घेता येत नाहीत.
स्रोत·Computed from ThaliFacts food data·पुनरावलोकन जुलै 2026
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