Start by working out your daily protein requirement, which is how much protein is needed per day at your weight. Then give every meal a protein food, such as dal or beans, milk or curd, paneer or soy, or eggs, fish and chicken if you eat them. India's national dietary guidelines, from ICMR-NIN, show that a varied diet built like this can cover the requirement without supplements.
How to Work Out Your Daily Protein Requirement
ICMR-NIN's recommended protein intake for adults is 0.83 g a day for each kilogram of body weight. To calculate your daily protein requirement in grams, multiply your weight in kilograms by 0.83. At 60 kg, for example, the target is about 50 g a day.
That number is how much protein a person needs in a day at that weight. Think of it as a total for the whole day. No single meal has to provide all of it, and a few grams at each meal add up quickly.
Cereals, Pulses and Milk as the Base of the Day
In most Indian homes, the easiest base is dal with rice or roti. The guidelines recommend three measures of grain for every measure of dal, weighed raw, because eating them together improves the quality of protein in the meal. ICMR-NIN also recommends 250 ml of milk daily to round out the mix.
A Sample Vegetarian Protein Meal Plan for a 60 kg Adult
The table below shows one vegetarian day for a 60 kg adult. The protein figures come from the Indian Food Composition Tables 2017, and the curd figure comes from USDA FoodData Central.
| Meal | Food and Raw Amount | Approximate Protein |
|---|---|---|
| Breakfast | Moong dal chilla, made from 40 g raw dal | 9.6 g |
| Breakfast | Cow's milk, 200 ml | 6.5 g |
| Lunch | Rotis made from 60 g atta | 6.3 g |
| Lunch | Rajma, made from 40 g raw beans | 8.0 g |
| Lunch | Curd, 150 g | 5.2 g |
| Evening Snack | Groundnuts, 20 g | 4.7 g |
| Dinner | Rice, 60 g raw | 4.8 g |
| Dinner | Masoor dal, made from 30 g raw dal | 7.3 g |
| Total | Approximate daily intake | 52 g |
This daily protein intake comes to about 52 g, slightly above the 50 g target. The portions are ordinary, and the protein is spread across the day. The same plan can be adjusted with bigger servings of dal or curd to suit a larger appetite or a different protein target.
Eggs, Fish and Chicken in a Non-Vegetarian Diet
For people who eat animal foods, ICMR-NIN provides a weekly guide of 700 to 900 g of fish, poultry, lean meat or eggs. The guidelines also note that replacing 30 g of the day's pulses with 80 g of meat can improve protein quality.
How Much Protein Do Eggs, Chicken and Fish Provide?
A large egg weighs about 50 g without its shell. Whole egg contains approximately 13.28 g of protein per 100 g, so one egg adds about 6.6 g.
Raw skinless chicken breast contains approximately 21.81 g of protein per 100 g, while rohu fish contains about 19.71 g. A 100 g portion of either food at lunch or dinner can replace the rajma in the sample meal plan and provide more protein, depending on the portion and preparation.
Soy, Paneer, Nuts and Seeds for Closing a Protein Gap
If a day still falls short, a few small additions can help close the gap. Soy is particularly rich in protein: 30 g of raw soybean, cooked into a curry, provides about 10.7 g of protein. Paneer is another useful option, and a 50 g portion in a sabzi adds approximately 9.4 g. Seeds can also contribute in smaller amounts, such as a spoonful of sesame ground into chutney.
Can a Protein Drink Help on Busy Days?
Packaged foods can help on a hectic day too. The Horlicks Protein milkshake provides 20 g of ultra-filtered milk protein per 240 ml bottle, with 171 kcal and no added sugar. The brand recommends one bottle a day.
On a day of travel or back-to-back meetings, a bottle can be a convenient way to add protein when a planned snack or meal is difficult to manage. It should complement a balanced diet rather than replace a varied eating pattern.
Simple Habits to Make Protein Planning Easier
Planning makes the habit easier to maintain. Cooking a large pot of dal or rajma twice a week helps. So does keeping curd at home and a jar of roasted groundnuts on the shelf, so a protein food is always within reach.
Soaking whole moong overnight for sprouts takes little preparation and gives breakfast a head start. Keeping a variety of pulses, dairy foods, soy and nuts available can make it easier to include protein throughout the day.
Conclusion: Meet Your Daily Protein Requirement Through Food
Meeting your daily protein requirement through food starts with your number: 0.83 g per kg of body weight for healthy adults under ICMR-NIN's general recommendation. From there, include a pulse, dairy food or another protein source with meals, and keep grains and pulses in proportion.
Soy, paneer, nuts, seeds, eggs, fish and chicken can help fill any gaps, depending on your dietary preferences. The sample day provides about 52 g for a 60 kg adult without a supplement. A packaged option such as the Horlicks Protein milkshake can be convenient on days when regular meals are difficult to manage.
Sources
1. ICMR-National Institute of Nutrition. Dietary Guidelines for Indians, 2024.
Read the ICMR-NIN Dietary Guidelines
2. ICMR-National Institute of Nutrition. Indian Food Composition Tables, 2017.
Read the Indian Food Composition Tables
3. USDA FoodData Central. Yogurt, plain, whole milk. FDC 171284.
View USDA yogurt data
4. USDA FoodData Central. Egg, whole, raw, fresh. FDC 171287.
View USDA egg data