Protein is one of the most useful nutrients when you are trying to eat better. It helps you feel full, supports your muscles, and makes meals more satisfying. Many everyday meals, though, are built mainly around rice, roti or chiura, with only a little protein on the side.
The fix is usually simple: include a protein food at every meal, not just at dinner.
Good protein foods you probably already have
Vegetarian
- Dal — masoor, moong, mas, rahar. A proper bowl, not just a spoonful over rice.
- Chana, rajma, bodi and other beans — in tarkari, chatpate or salads.
- Soybeans and soya chunks — roasted soybeans make an easy snack.
- Curd (dahi) and milk — with meals or as a snack.
- Paneer — in tarkari or grilled.
- Peanuts and other nuts — a small handful, as they are also high in energy.
Non-vegetarian
- Eggs — boiled, as an omelette, or in a curry.
- Chicken and fish — in curries, grilled or in soups, with less oil.
- Lean cuts of meat — in sensible portions.
Spreading protein through the day
- Breakfast: eggs with roti, curd with chiura, or a besan chilla.
- Lunch: a full bowl of dal with your bhat, or a bean tarkari.
- Snack: roasted soybeans or chana, a glass of milk, or a bowl of curd.
- Dinner: dal plus egg, paneer, chicken or fish with vegetables.
Easy upgrade: make dal a little thicker, and serve a bigger bowl of it with a smaller scoop of rice.
Watch how it’s cooked
The same protein food can be light or heavy depending on the cooking. Grilled, boiled, steamed or lightly cooked curries are better everyday choices than deep-fried sekuwa, choila soaked in oil, or fried snacks.
How much do you need?
Protein needs depend on your body size, age, activity level and health. People with kidney disease or other medical conditions may need a specific amount, so it’s worth getting personal advice. A dietitian can work out what’s right for you and build it into meals you already enjoy.