How to Incorporate More Protein into Your Daily Diet

Protein has always been a favourite subject for many people. Discussing the benefits of different types of protein or sharing new recipes always sparks interest and conversation. From plant-based options like lentils and chickpeas to lean meats, there is always something new to learn and explore in the world of protein. From cell formation to muscle repair, protein plays a crucial role in our overall health and well-being. Its importance in health and nutrition makes it a popular topic of discussion among health enthusiasts and nutrition experts alike.

Table of Contents :

1. Protein-powered breakfast
2. Protein munchies
3. Protein packed plates
4. Protein Supplements
5. Take home message

While Indian foods are predominantly carbohydrate-based, adding protein-rich ingredients like lentils, chickpeas, eggs, and paneer can balance a meal and provide essential nutrients. Exploring traditional Indian dishes with a focus on protein can open up a whole new world of delicious and nutritious options for those looking to improve their diet.

Protein-powered breakfast:

Breakfast is an excellent way to start your day with meals rich in protein. Indian traditional breakfasts usually consist of poha, upma, parathas, appe, dosa, and idlis. Incorporating a protein source with these options will help you create a balanced meal.
• Eggs :Whether boiled, scrambled, or in an omelette, are versatile and easy to prepare. 1 egg contains approximately 6 g of protein, making it an ideal and quick source for your breakfast.
• Milk :Whether plain or with added fruits, dry fruits, or nuts, is a versatile source of protein and essential nutrients to kickstart your day.
• Dals :Adding Chana Dal, Moong Dal, Masoor Dal, or Urad Dal to your parathas, appe, dosa, or chillas will not only improve the taste but also increase the protein content of your meal. Lentils are a great vegetarian source of protein and can be easily incorporated into your breakfast options.

Protein munchies:

Snacking has always been a leisure, craving something crunchy and delicious. Incorporating protein rich options while snacking will help sustain your energy levels and keep you satiated for a long time.

• Hummus : Hummus is a delicious and versatile spread made from chickpeas, tahini, lemon juice, and garlic. It can be enjoyed with whole grain crackers, vegetable sticks, or as a spread on sandwiches for a healthy, protein-packed snack option.
• Makhana :Makhana, also known as fox nuts or lotus seeds, are a nutritious and crunchy snack that is high in protein and low in calories. They can be roasted or seasoned with various spices for a flavorful and satisfying snack option.
• Protein bars :Protein bars are a convenient and portable snack option that can provide a quick boost of energy and help satisfy hunger between meals. Look for options with at least 10 g of protein and minimal added sugars for a healthy snack choice

Protein packed plates:

Major meals (lunch and dinner) should be well balanced and nutritious, including a source of carbohydrates, protein, fats, fibre, and prebiotics. Proteins can come from a variety of sources that help promote satiety and support muscle growth and repair.

• Legumes and pulses :Such as chickpeas, Rajma, moong, moth beans (matki), and soybeans are excellent plant-based protein sources that can be added to salads, curries, or soups to boost your intake of essential nutrients like iron, fibre, and antioxidants.
• Tofu or Paneer :Serve it in curry form, grill, sauté, or stir fry. These plant-based sources of protein are versatile and can be easily incorporated into a variety of dishes to suit your taste preferences. Additionally, they provide essential nutrients that are beneficial for overall health and well-being.
• Chicken or Fish :Chicken and fish are excellent protein sources, along with being low in saturated fat and high in essential nutrients like omega-3 fatty acids. They can be grilled, baked, or pan-seared to create delicious and healthy meals that can help support muscle growth and repair.

Protein Supplements:

If it feels like a challenge to meet the daily required protein intake from food alone, protein supplements can be a convenient alternative. Consulting with your healthcare professional or nutritionist can help determine the best type of protein supplement for your individual needs and goals. It can be consumed with water, plain milk, shakes, smoothies, or any favourite beverages.

Take home message

Adding more protein to your regular diet does not have to be difficult. By making small, manageable changes, such as starting your day with a protein-rich breakfast, snacking wisely, modifying your meals with protein-rich ingredients, and considering supplements when necessary, you can effectively increase your protein intake and reap the numerous health benefits associated with a protein-rich diet.

Bhumika Shyam Rakshe

PGSSFN | Sports Nutritionist