Protein Rich
Protein Rich
Build & repair — protein for strength, recovery and growth.
Protein builds and repairs muscle, supports immunity and keeps you fuller for longer — especially important during recovery. Spread protein across the day rather than in one large meal.
Why Diet Matters
Helps build and repair tissues, supports immunity, maintains muscle mass, keeps you fuller for longer, and aids recovery during illness or after surgery.
Best Protein Sources
- Milk and milk products
- Tofu and soy
- Pulses and legumes (dal, chana, rajma, chickpeas, lentils)
- Eggs
- Fish, poultry and other non-vegetarian foods
- Nuts and oil seeds
- Vegetarian combinations: pulses with grains (dal with rice or roti)
A Simple Guide
A common reference intake is around 0.8 g of protein per kg of body weight for adults; needs are higher during illness, recovery, pregnancy and for active people. Because plant iron and some amino acids are less easily absorbed, vegetarians should pair pulses with grains (like dal with rice or roti) to get complete protein.
High-Protein Recipes in This Collection
Scrambled Fish (16.2 g), Mixed Millet Pan Cake (11.9 g), Fruit Faluda (11 g), Chickpea Bites (8.9 g) and Spinach Smoothie (7.7 g) per serving — see the Healthy Recipes section for the full method.
Tips to Follow
Spread protein across the day rather than in one large meal, and pair plant proteins with grains for complete amino acids.