How to Get 60 Grams of Protein on a Vegetarian Thali

Ask a vegetarian family how much protein they eat and you will usually get a shrug. Ask what they ate yesterday and the answer is roti, sabzi and a little dal. That is a perfectly good meal. It is also often short on protein.

This post shows how much protein most adults need, which Indian foods carry it, and what a day of about 60 grams actually looks like on a plate. The numbers are rounded and vary by brand and recipe, so treat them as a guide.

How much protein do you need?

A common guide for healthy adults is around 0.8 to 1 gram of protein per kilo of body weight. A 60 kilo adult needs about 50 to 60 grams a day. More active people, older adults, and people trying to lose weight while keeping muscle often do better with somewhat more. A doctor or nutritionist can tell you what suits you, especially if you have kidney problems, where extra protein is not always safe.

Where the protein is hiding

Approximate protein per serving:

• Paneer, 100 g: about 18 g
• Soya chunks, 25 g dry: about 12 to 13 g
• Tofu, 100 g: about 8 to 12 g
• Cooked dal, 1 katori: about 6 to 8 g
• Cooked rajma or chole, 1 katori: about 7 to 9 g
• Curd, 1 katori (150 g): about 5 g
• Milk, 1 glass (250 ml): about 8 g
• Moong dal chilla, 1 medium: about 4 g
• Roasted chana, 30 g: about 6 g
• Peanuts, 30 g: about 7 to 8 g
• Sattu, 2 tablespoons: about 6 g
• Egg, 1: about 6 g, for those who eat eggs
• Roti, 1: about 3 g

Notice something. Roti and rice add up too. Three rotis can give you 9 grams, which counts. But you will not get to 60 grams from grains alone.

A worked example, about 60 to 65 grams

Breakfast: Two moong dal chillas with mint chutney and a katori of curd. About 13 g.

Mid morning: A handful of roasted chana (30 g) and a fruit. About 6 g.

Lunch: Two rotis, one katori of dal, a bowl of sabzi, salad and half a katori of curd. About 16 g.

Evening: A glass of milk or a cup of chai made with milk, and a small handful of peanuts (10 g). About 10 g.

Dinner: 80 g of paneer or a bowl of soya sabzi, two rotis and sabzi. About 21 g.

Total: roughly 65 g. If paneer is too heavy for your dinner, swap it for a katori of rajma and a katori of curd. You will land at about the same total.

Easy ways to add protein without changing your food

• Stuff or mix it in. Add grated paneer or besan to parathas. Knead a spoon of sattu or soya flour into atta.
• Choose the protein snack. Roasted chana, sprouts chaat, a boiled egg or a glass of buttermilk instead of biscuits.
• Make dal thicker. Use a bit more dal and less water, or mix two dals, such as moong and masoor.
• Curd with every lunch. A katori adds around 5 g and helps digestion.
• Combine dal with grains. Dal and rice, khichdi or dal and roti give a more complete mix of amino acids than either alone. You do not need to be exact about this in the same meal. Eating a mix across the day is enough.

Mistakes people make

Relying on one food. Paneer every day gets heavy and expensive. Rotate paneer, soya, rajma, chole, chana, sprouts, curd and milk.

Buying protein powders first. Food does the job for most people. Supplements are optional and not for everyone. Talk to a doctor or nutritionist before starting, especially if you have kidney or liver problems.

Forgetting calories. Protein rich foods like paneer and nuts are also calorie dense. A cube too many every day can slow weight loss.

Skipping vegetables. Protein is not a replacement for fibre. Keep half the plate for vegetables.

Who should be careful

If you have kidney disease, liver problems, gout, diabetes or any other condition, or you are pregnant, do not raise your protein without asking your doctor. Needs are different in each case. This guide is general information, not medical advice.

Common questions

Can vegetarians get enough protein from Indian food?

Yes. Dal, curd, paneer, milk, rajma, chole, soya, sprouts, peanuts and sattu are all good sources. You need to plan them into each meal rather than hoping the roti covers it.

Is paneer or soya better?

Neither is better for everyone. Paneer is rich and tasty but heavier in fat. Soya chunks are high in protein and low in fat but not liked by everyone. Some people have to limit soya on advice from their doctor, such as certain thyroid cases. Rotate foods.

Is a high protein diet safe?

For most healthy adults, a moderate increase from food is safe. People with kidney disease should not raise protein without medical advice.

How much protein per meal?

Aiming for about 15 to 25 grams in each main meal and 5 to 10 grams in snacks is a simple pattern.

Do I need a protein powder to lose weight?

No. Many people lose weight well with regular food. Powder is just a convenience.

Build a plan with your own food

If you want protein and calories worked out for your age, weight and routine, our nutritionists can build a plan around the food your family cooks. Plans start at Rs 499 for 15 days. Message us on WhatsApp at +91 78382 49321.

Also read our longer guides: high protein Indian vegetarian food and a high protein diet chart. Looking for a full week? See the 7 day Indian vegetarian diet plan.

This is general information, not medical advice.