Protein is broken down by the body into amino acid and then utilized by the muscles for repair and growth. It is an essential macronutrient. However, when it comes to protein, there is a lot of confusion and misinformation about:

• Right amount of protein needed for your body
• Right sources of protein
• Right frequency to consume protein meals
  

This article is aimed at helping you understand the amount of protein that you need to consume on a daily basis and various wholesome sources that you can get it from.

Some people are obsessed with protein while others are ignorant about it. Unfortunately, both are wrong. Here is why:

Problem with obsession: Body needs time to digest protein. If you consume your next protein meal before the previously consumed protein is metabolized, all you are going to do is bloat and constipate yourself.

Problem with ignorance: Body needs protein for muscle growth, if you deprive it of protein, you would lack lean mass and low lean mass means low metabolism. You would end up accumulating fat in your body. Moreover, protein is needed for good hair, skin, immunity and various other mechanism of the body.

RDA (recommended daily allowance) for protein intake is around 0.8-1 g/ KG of body weight. If you train your muscles rigorously (3-5 times a week), you may need anything between 1-1.4 g/ Kg of body weight. Let’s understand from following example how much protein is required for individuals based on their body weight and activity level.

John, who does not workout and weighs 70KG, would need 0.8*70 = 56g of protein per day

Smith, who is active, weights 75KG and does an hour of weight training, 4-5 days a week, would need 1.4 * 75 = 105g of protein per day.

While it is clear that protein is essential, turning towards supplements to meet the daily need is not a great option (Unless you are a professional athlete or bodybuilder). There are ample natural food sources available, that we can include in our daily diet to hit our daily protein requirement. Here is what Bollywood’s fittest man, Akshay Kumar, has to say about protein supplements‍

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Here are top 6 wholesome protein sources that you can include in your daily diet. These are some of the cleanest source of high quality protein, simple to cook, easily available in your kitchen and does not require any additional effort to include in your diet.

1. Sattu: Sattu is  roasted bengal gram flour.  4 tbsp of sattu can give you around 20g of high quality protein. Moreover, Sattu also has calcium and magnesium in high proportion. You can replace your post workout protein supplements with Sattu. 
   

             Dishes: Sattu with Water & salt, Sattu with buttermilk

2. Legumes: Kidney Beans(Rajma), Chickpeas(Chhole) and other types of legumes are sources of high quality protein. However, these are ‘incomplete’ protein sources and only when clubbed with ‘grain’, the amino acid from the legumes are absorbed by our body. Hence, make it a point of consume these with rice, roti or any other bread. A bowl of rajma chawal has around 15g of high quality protein. You also get about 40% of daily required fiber just from this meal.
   

             [Rajma-Chawal does not make you fat, overeating it makes you fat. Shilpa Shetty Speaks on Rajma-Chawal]

              Dishes: Rajma-Chawal, Chhole-Chawal, Chhole-Roti, etc.

3. Lentils: Lentils, which is another form of Legume, is rich source of protein. However, like other legumes, these are ‘incomplete’ protein sources and hence needs to be consumed with grain. Khichdi is a protein bomb, a bowl of which has around 10g of premium quality protein.

           [Yes, like Rajma-Chawal, Khichdi does not make you fat, overeating it makes you fat]

              Dishes: Khichdi, Dal Chawal, Roti & Dal

4. Whole Eggs: Egg Yolk has everything (calcium, iron, phosphorus, magnesium, etc.) please do not throw it. You can easily eat 1-2 whole egg every day. 2 Whole Eggs would give you 12g of protein.
   

              Dishes: Boiled Eggs, Scrambled Eggs, Omlet

5. Peanut Butter: Peanut butter is again an amazing source of protein. 2tbsp of peanut butter would give you around 12g of protein. Enjoy your peanut butter, either just by itself or you can do it with a slice of brown bread. However, I strongly recommend you either make your peanut butter at home or purchase one that does not have added sugar. Else, you will end up losing more than really gaining from it.
   

             Dishes: Peanut butter with brown bread, Peanut butter smoothie

6. Tofu/Cottage Cheese (Paneer): Both Tofu and Cottage Cheese are good source of protein. Club it with green peas and a 100gm of Tofu/Paneer Bhurji with green peas would give you around 20g of protein.
   

              Dishes: Tofu/Cottage Cheese bhurji /sauted/curry with green peas.

Here is an example of how you can distribute different sources of protein across various meal to get the most out of it.

‍Profile: Sally weighs 53KG, works out in the morning. Her workout lasts 40 minutes and includes: HIIT & Weight Training or Yoga or Running

She can meet her protein requirement like this:

Post Workout: 3 Scoop Sattu [15g]

Breakfast: 1 boiled Egg [6g]

Lunch: Small bowl of Rajma-Chawal/Khichdi [10g]

Snacks: 1 Scoop Peanut butter [6g]

Dinner: 80g Tofu Bhurji +Green Peas[16g]‍

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Profile: John weighs 75KG, works out in the morning. His workout lasts 45 minutes and includes: HIIT & Weight Training or Yoga or Running

He can meet his protein requirement like this:

Post Workout: 4 Scoop Sattu [20g]

Breakfast: 2 boiled Eggs [12g]

Lunch: A bowl of Rajma-Chawal/Khichdi [15g]

Snacks: 2 Scoop Peanut butter [12g]

Dinner: 100g Tofu Bhurji +Green Peas[20g]

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Please note, this is just an indicator as to how you can include various protein rich foods in your diet to meet your protein RDA. You can tweak this list based on your like/dislike or what kind of protein suits your body.

Other Protein Sources: Nuts, soyabeans, milk, mushrooms, broccoli, green peas, avocado, quinoa, spinach, kale, oats, chicken, lean turkey, white meat fish and the list goes on.

These are not the only sources of protein. The idea of this article, like my other articles, is to recommend sustainable and wholesome food options. These are not fancy dishes, we have grown up eating some or most of these and hence our body is ready to absorb the amino acid from these food items. You can be smart and add variation of these items in your daily diet so that you do not get bored. Breakfast, Lunch, Snacks and Dinner – Protein should feature in all of these meals - so that you can meet your daily protein requirement, without overdoing it in any single meal. Eat responsibly and consciously and let the protein do its job of making you strong !