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Protein

Protein is one of the most essential nutrients your body needs to function properly. It plays a key role in building and repairing tissues, including muscles, skin, and organs.



What is Protein

Proteins are made up of smaller units called amino acids. There are 20 amino acids, and 9 of them are essential, meaning your body can’t produce them — you must get them through food.

Functions of Protein:

  • Builds and repairs muscles and tissues
  • Makes enzymes and hormones
  • Supports immune function
  • Provides energy when carbs/fats are low
  • Maintains healthy skin, hair, and nails

Sources of Protein:

Animal-Based (Complete Proteins):

  • Eggs
  • Chicken, turkey
  • Fish (salmon, tuna)
  • Milk, cheese, yogurt
  • Beef, pork

Plant-Based (Some are Incomplete):

  • Lentils, chickpeas
  • Tofu, tempeh
  • Beans
  • Quinoa (complete)
  • Nuts, seeds
  • Soy (complete)

How Much Protein Do You Need

It depends on age, gender, weight, and activity level:

Type Protein per kg of body weight
Sedentary adult 0.8g
Active adult
Older adults		 1.2–2.0g
 1.0–1.2g
Muscle building/athletes     1.6–2.2g
Example:
If you weigh 70 kg and want to build muscle →70 kg × 2g = 140g protein/day

Protein and Weight Goals:

  • Weight loss: High-protein diets help reduce appetite and preserve muscle mass.
  • Muscle gain: Necessary to repair and grow muscle after strength training.
  • Maintenance: Helps retain lean mass and keeps you full longer.
Protein-rich meal and snack ideas you can easily include in your diet

Protein-Rich Meals

Breakfast
  • Greek Yogurt Parfait: Greek yogurt (double the protein of regular yogurt) layered with berries and nuts.
  • Egg Omelette: 3–4 eggs with veggies and cheese.
  • Cottage Cheese Bowl: Paneer (cottage cheese) chunks with fruit or whole-grain toast.
  • Protein Oats: Oatmeal cooked with milk + a scoop of protein powder or peanut butter.
Lunch
  • Grilled Chicken Salad: Chicken breast, chickpeas, greens, and quinoa.
  • Lentil Curry: With brown rice and a side of yogurt.
  • Tuna Wrap: Whole-grain wrap with tuna and veggies.
  • Paneer Bhurji: Indian-style scrambled cottage cheese.
Dinner
  • Salmon with Vegetables: Baked or grilled.
  • Chickpea Stir-Fry: With bell peppers and tofu.
  • Egg Curry: Hard-boiled eggs in a spiced tomato gravy.
  • Beef or Chicken Stir-Fry: With broccoli and cashews.

Protein-Rich Snacks

  • Boiled Eggs (1 egg = ~6g protein)
  • Roasted Chickpeas
  • Greek Yogurt with Nuts
  • Protein Smoothie (milk + whey protein + banana)
  • Cottage Cheese with Fruit
  • Nut Butter on Whole-Grain Bread
  • Edamame (Soybeans)
  • Protein Bars (watch for added sugar)
  • Cheese Slices
  • Jerky (beef, turkey)

Quick High-Protein Combos

FoodProtein per serving
100g grilled chicken~30g
1 cup cooked lentils~18g
100g paneer~18g
1 cup Greek yogurt~15–20g
1 scoop whey protein~20–25g
2 boiled eggs~12g



   

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