Protein on an Indian plateProteinonanIndianplate

The most common nutrition problem we see is not sugar or fried food — it is a plate that is eighty per cent carbohydrate with a small side of dal.

A practical starting point is a palm-sized protein portion at each main meal. Paneer, eggs, curd, chicken, fish, soya chunks, rajma and chana all count. The goal is consistency across the day rather than one large protein hit at dinner.

Curd and chana as an afternoon snack does more for most members than any supplement. Whey protein is convenient, not magic, and it is entirely optional.

This is general information for healthy adults, not personalised dietary advice. If you have a medical condition or specific clinical requirements, speak with a registered dietitian or your physician.