Protein keeps you full, protects muscle when you're losing fat, and builds it when you're growing. Here are the best sources — veg, vegan and non-veg — with rough protein per serving.
Non-veg sources
Food
Serving
Protein
Chicken breast
100 g
~31 g
Eggs
2 large
~12 g
Fish (most)
100 g
~22 g
Prawns
100 g
~24 g
Lean mince
100 g
~26 g
Veg sources
Food
Serving
Protein
Paneer
100 g
~18 g
Greek yogurt / hung curd
150 g
~15 g
Whey protein
1 scoop
~24 g
Milk
250 ml
~8 g
Cottage cheese
100 g
~11 g
Vegan / plant sources
Food
Serving
Protein
Tofu
100 g
~8 g
Soya chunks (dry)
50 g
~26 g
Lentils / dal (cooked)
1 cup
~18 g
Chickpeas (cooked)
1 cup
~15 g
Peanut butter
2 tbsp
~8 g
How much do you need? Aim for 1.6–2.2 g of protein per kg of bodyweight per day. For a 70 kg person that's ~112–154 g. Spread it across 3–5 meals — your body uses it best that way.
Simple ways to hit your target
Anchor every meal around a protein source first, then add carbs and veg.
Keep a fast option handy — eggs, curd, whey or soya — for when you're short.
Vegan? Soya chunks, tofu, lentils and a plant protein powder make it easy.
FAQ
Is too much protein bad?
For healthy people, high-protein diets are safe. Stay hydrated and, if you have kidney issues, follow your doctor's advice.
Do I need protein powder?
No — it's just a convenient, cheap way to top up. Whole foods can cover your needs entirely.
Hit your protein target automatically
Formora sets your daily protein goal and builds meals around your diet (veg / vegan / non-veg) so you never fall short. Free to start.