Blogs14 Apr 2025
One nutrient that holds a profound significance to our muscle strength and function is protein. It’s the core building block of our body and is associated with a variety of benefits such as supporting muscle mass, promoting immune function, boosting energy, and supporting vision, hormones and enzymes. It’s a macronutrient that our bodies require in large amounts for our growth and development.
Many Indian men and women in their 40s and beyond may not realise that their daily protein intake often falls short of the recommended dietary allowance (RDA). So, let's delve into understanding how much protein we need and how we can easily incorporate it into our diet.
Individual protein needs can vary based on physical activity level, overall health, and other factors. However, as a general rule, you can follow ICMR’s guidelines. According to the Indian Council of Medical Research, the required daily amount of protein adults should have is 0.83 g per kg of body weight. This means that if you are a woman weighing 58 kgs, you need 58 times 0.83 which is nearly 48 g of protein daily.
Consuming adequate protein can help maintain muscle mass, improve bone health , and boost metabolism.ncluding the best high protein foods in your diet ensures optimal health as you age. Adding natural sources of protein like whole grains and seeds to your meals can further help prevent age-related muscle loss.
Whole grains like amaranth, buckwheat, oats, ragi, jowar, and quinoa are excellent protein-rich foods. They can be used to make rotis, cheelas, and dosas, offering a delicious way to boost your high-protein diet naturally.
100 g of oats provides approximately 13 g of protein, making it one of the best sources of protein for daily meals.
A recent study found that eating vegetables and high-protein foods before carbs can lower post-meal glucose and insulin levels in obese and diabetic patients. Prioritising protein rich foods at the start of a meal can also keep you fuller for longer, aiding in portion control and supporting healthy weight loss
100 g of spinach provides approximately 2.9 g of protein, making it one of the best high-protein foods among vegetables.
Did you know that eggs contain nearly 13 g of protein per 100g? That’s why they’re a popular source of protein and make for the perfect item to have in the morning. Consider ditching your regular breakfast dishes like parathas or rice dosas for high-protein foods like eggs that can help you stay full longer and support a high-protein diet for overall well-being.
One large egg (50 g) provides approximately 6.3 g of protein, making it one of the best sources of protein for snacking.
If you’re worried about not getting enough protein through your daily meals, you can try high protein snacks like nuts, Greek yoghurt, soaked beans, legumes, and sprouts to meet your daily goals. These foods that have high protein are not only nutritious but also better alternatives to fried foods, supporting a high protein diet.
You can also make healthy weight loss recipes by incorporating these ingredients into homemade snacks or salads for a wholesome and satisfying option.
100 g of almonds provides approximately 18.4 g of protein, making them one of the foods with the highest protein per 100 g.
Aim to incorporate protein diet foods in your meals, ensuring a steady intake throughout the day. Stimulating a higher protein intake at breakfast and lunch might represent a promising nutritional strategy to optimise the amount of protein per meal without compromising total daily protein intake.Understanding what protein rich foods are and including them in your routine can support muscle maintenance and overall health.
100 g of tofu provides approximately 30.7 g of protein, making it a great plant-based option for meeting daily protein needs.
Lentils, chickpeas, and beans are high-protein food sources, packed with fibre and nutrients. Have them with brown rice or rotis to create balanced meals that contribute to a high protein Indian diet while keeping you full for longer.
100 g of cooked chickpeas contains around 18.7 g of protein, making them a nutritious and protein-rich addition to meals.
Did you know that peanut butter is not only a source of healthy fats but also a high-protein snack? It promotes the feeling of fullness and can be excellent if you want to lose weight too. Add it to your bread in the morning for a tasty and protein-filled breakfast!
100 g of peanut butter provides approximately 25 g of protein, making it an ideal choice for those looking at how to increase protein intake.
As you might already know, the best sources of protein are animal proteins. This means chicken and other meats, fish, eggs etc. However, for vegetarians, foods that have high protein such as cottage cheese (paneer) and tofu offer excellent alternatives. These best protein foods are lean and full of essential nutrients.
If you're wondering what food contains the highest amount of protein, chicken tops the list. 100 g of grilled chicken breast contains around 21.8 g of protein, while 100 g of paneer provides approximately 18 g of protein, making them excellent sources of protein for a balanced diet.
Metabolism and overall health can be achieved by having a proper diet, but to aid muscle strength, incorporating protein-rich foods is essential. Let’s take a look at some protein-rich foods.
For those seeking to obtain protein, the best protein-rich foods are chicken, fish, and eggs. They are not only protein-rich but also help in muscle building and satiety. A well-balanced diet can be achieved from these foods.
Vegetarians can gain protein from lentils, paneer, and tofu. These foods not only provide essential nutrients but also help in maintaining energy levels and muscle strength.
Having more than 2g/kg protein of body weight could be harmful for the body. Hence, knowing how much protein to consume is very important. Before making any significant changes to your diet, it's advisable to consult a healthcare professional. You should also check with your doctor before starting on any supplements or powders to ensure that they are right for you. A healthcare professional can guide you on the safest way to increase your daily protein intake, considering your health conditions, if any.
Protein is an essential nutrient in keeping your muscles and functioning smooth. Meeting your daily requirement of protein is important at all stages of life, but especially in your midlife as you want to look for ways to increase your strength and prevent age-related muscle loss. A few simple and effective ways you can add more protein to your life is by choosing a protein item for every meal, snacking on high-protein diet foods such as nuts and seeds, greek yoghurt, consuming more whole grains and legumes etc. Follow these 9 tricks and up your protein game at the earliest!
For more such articles on food, health and ageing, explore Right Shift . We champion healthy ageing through good diets and exercise and push those in their mid-life to prioritise themselves and their health. You can try our health score calculator to learn more about your current status and try our free meal plans to get started on your health journey!
Protein rich foods for vegetarians | Protein foods for muscle gain | Daily consumption of protein | Proteins & diabetes management | Protein for ageing |
While protein is vital for our bodies, excessive intake can lead to digestive issues, kidney damage, and nutrient imbalances. The exact amount varies for each person, but generally, consuming more than 2 grams of protein per kilogram of body weight daily might be excessive. It's always best to consult a healthcare professional before making significant dietary changes.
Monitor your nutrient balance, stay hydrated, don’t ignore carbs, avoid huge servings of fatty foods or meats, prioritise vegetables, and watch out for common bloating issues. Having too much protein can cause nausea, discomfort, indigestion and other digestive issues.
Some of the best protein foods include lean meat, poultry, fish, eggs, dairy products, legumes, and certain grains.
Start your day with high protein foods like eggs, paneer, or a smoothie with nuts and seeds. For lunch, include lentils, chickpeas, or grilled chicken with whole grains. Enjoy high protein snacks like Greek yoghurt, roasted makhana, or sprouts. At dinner, opt for fish, or tofu with vegetables to maintain a balanced high protein diet throughout the day.
A high protein diet helps with weight loss by increasing satiety, boosting metabolism, and preserving muscle mass.
Some of the best protein-rich foods for vegetarians include lentils, chickpeas, tofu, paneer, quinoa, and nuts.
Consuming protein evenly throughout the day, especially at breakfast and post-workout, helps with muscle growth and recovery.
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