Protein and the Indian diet

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Protein is one of the three macro nutrients, the other two being fat and carbohydrates. While the typical Indian diet provides plenty (sometimes even excess) of fats and carbohydrates, it is said that it doesn't do justice towards meeting daily protein needs.


How much protein is actually needed by an individual each day is a totally different question which deserves its own discussion (Click Here for more on protein intake), so I won't even touch that here. However, I will list down below certain foods which would provide enough complete protein (well at least for me) to reach (my) daily protein goal.

1. Milk
2. Paneer (cottage cheese)
3. Beans/Lentils + Grains
4. Soy
5. Eggs
6. Chicken
7. Fish
8. Tofu

If not consuming these foods on a regular basis a deficiency of protein may occur. For example monetary issues, lack of accessibility, not knowing how to cook, ignorance towards these foods, improper meal planning, etc. are some reasons due to which these may not be included in the diet. Other reasons include following a pure vegetarian or vegan diet, etc.


Irrespective of whether you follow a vegetarian or vegan or non-vegetarian or some other form of eating pattern, with proper knowledge, clever planning and consistency, meeting your daily protein requirement may not only become easy but helpful in achieving your respective fitness goal as well.

Note: Before starting/changing an exercise and/or dietary/supplementation program consult a qualified doctor/health care professional.

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