Spread protein across 4 easy meals using cheap Indian staples like eggs (13g/2), paneer (18g/100g), soya chunks (50g/100g dry), and curd (10g/200g)—hits 100g effortlessly for ₹150-200/day without powders.
Simplest 100g Day Breakdown
Batch-cook staples weekly; no fancy prep needed.
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Breakfast (25g): 2 eggs + 200g curd + besan cheela.
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Lunch (30g): Dal (1 cup) + soya chunks (40g) + roti.
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Snack (25g): Roasted chana (100g) + peanuts.
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Dinner (30g): Paneer (100g) + curd + chana salad.
Easy Staples List
| Food | Protein/Serving | Cost/Serving (₹) | Convenience |
|---|---|---|---|
| 2 Eggs | 13g | 12-16 | Boil batch |
| Paneer 100g | 18g | 30-40 | Bhurji |
| Soya 40g dry | 20g | 10 | Soak-cook |
| Curd 200g | 10g | 15 | Ready |
| Chana 100g | 20g | 10 | Roast |
Quick Tips
Combine dal-rice for complete aminos; add veggies/curd for gut health/bloating prevention. Track app-free: 25g/meal x4.
Easy 100g Protein Takeaway
Eggs, paneer, soya, curd, chana—4 meals, ₹200 max—simple path to 100g daily, muscle/gut support without hassle.
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