HOW TO HIT MY PROTEIN GOAL EVERYDAY?

WHAT’S THE SECRET?

We've made this process so complex and fancy that now it seems like a dream to the moon. Is it really that difficult for us to hit the required protein intake, or have we just been doing it wrong? Come, let's find out!

We people generally eat 3 to 4 meals a day, which consists of breakfast, lunch, an evening snack, and dinner. Also, if we are working out seriously in the gym, the space before gym time and after it gets filled with pre- and post-workout meals (WOW, sounds fancy enough, right?).

As being fit shouldn’t be a phase but an integral part of our lives. Similarly, if we really want to hit our protein goal regularly, it is not possible to do so with hard-to-get fancy sources. What we need is a bunch of food items that are easily available and consumable.

Let's say you have a weight of 70kg, and the standard protein intake suggested as per scientific research is around 1.5 to 2 grams per kg of body weight. So, if we take 1.5g per kg as a standard for now, then your daily intake goal is nearly 100 grams of protein. And what if we divide this 100g mark into 4 parts, which is 25g per meal? Don't you think it becomes simple?

It is actually simple, but the issue with our traditional Indian diet is that it lacks protein a lot and has plenty of carbohydrates in it. For example, we are generally conditioned to consume roti and chawal in almost every meal, and with that, we have a supporting role played by some veggies that contain a lot of potatoes (Aalu). At the end of the day, what we have is a plate filled with 90% carbs, which is definitely not required for our body.

What we actually need to do is list down 8 to 10 protein-rich items and divide their consumption into our 4 meals. For instance, items like paneer, chicken, eggs, whey protein, soyabean chunks, chickpeas, milk, and sattu are rich sources of protein and are easily available. We just need to pick 3 to 4 items daily and include them accordingly in each meal to meet the required protein intake goal.

Don’t worry, we’ve got you. We’re going to break down this whole protein thing into simple, easy-to-understand bits. Because getting your daily protein shouldn’t be confusing. We’re here to make nutrition easier for you — no stress, no guesswork!

Let us do the basic classification of how much protein each of the above-mentioned food items carry.

Now, the thing is — these items with a good amount of protein also contain varying amounts of carbohydrates and fats. Some are lean sources of protein, while others act as superfoods, offering a decent protein punch along with essential macros.

Now that you know what each food item offers, let’s make this even more practical.

Look, nobody’s asking you to eat 100g of protein in one go. That’s just not realistic. The idea is to spread it smartly across your day. Let’s break it down meal-wise.

Start with breakfast.
This is where most people mess up. Tea and toast? Parle-G? That’s not breakfast — that’s a sugar spike waiting to crash. Instead, go for 2 boiled eggs and a glass of milk — that’s already around 18g. Want to level it up? Add a scoop of whey to your oats — boom, you’re hitting 25–30g without doing anything fancy.

Lunch time? Don’t overthink.
Whether you’re veg or non-veg, you’ve got options.
100g of chicken gives you around 30g. Don’t like meat every day? Cool. Try soya chunks or chickpeas with a bowl of curd. You’ll still be hitting close to 30–35g. What we need to do is just swap out the extra rice or rotis for more protein, simple math!

Evening snacks — this one is a trap.
Most of us reach for chai, namkeen, maybe some biscuits. It adds up, and not in a good way.
Instead, try roasted chana, a glass of sattu, or a protein shake. Keep it chill. Keep it clean. You’ll easily get another 15–20g here.

Dinner — keep it light, but don’t skip the protein.
Go for some Paneer bhurji, Anda bhurji, or even dal with a side of curd. The point here is you don’t have to eat heavy, just eat smart.

And honestly, you don’t have to eat all 8 foods every single day. Just pick 3–4, rotate them. Make it sustainable. Make it yours. Also, don’t get caught up in hitting the “perfect” number. If you’re landing somewhere between 80–100g daily, you’re already doing better than most, Trust us.

End of the day, this isn’t rocket science. It’s just knowing what your body needs, and giving it that without making excuses. Because if you really want results, it’s not about eating more. It’s about eating right!