๐ช Why Protein is Important for Muscle Building
Protein is the building block of muscles. Whether youโre lifting weights, doing bodyweight training, or simply trying to stay fit, consuming enough protein is critical for recovery, strength, and muscle growth.
But good news โ aapko protein ke liye imported supplements lene ki zarurat nahi. Indian kitchens me hi kai powerful high-protein foods available hain โ veg aur non-veg dono!
๐ฝ Top 10 High Protein Indian Foods
1. Paneer (Cottage Cheese)
Protein: ~18g per 100g
Paneer is a vegetarian powerhouse. Itโs easily available, tasty, and super versatile. Use it in bhurji, grilled cubes, or salads.
2. Eggs
Protein: ~6g per egg
Whole eggs are excellent โ full of vitamins, good fats, and complete protein. Aap 3โ5 eggs daily easily le sakte ho, depending on your goal.
3. Chicken Breast
Protein: ~30g per 100g
Lean, tasty, and highly effective for muscle gain. Boiled, grilled, or stir-fried โ chicken works in every meal.
4. Soya Chunks
Protein: ~52g per 100g (dry)
Best vegetarian option for muscle gain. Easily digestible and budget-friendly. Soak, boil and use in curries, pulao or cutlets.
5. Greek Yogurt / Hung Curd
Protein: ~10g per 100g
Use thick hung curd or Greek yogurt as a snack or post-workout meal with fruits or nuts.
6. Lentils (Dal)
Protein: ~9g per 100g cooked
Toor, Masoor, Moong, Chana โ Indian dals are underrated protein heroes. Pair with rice or roti.
7. Fish (Rohu, Salmon, Tuna)
Protein: ~22g per 100g
Non-veg ke liye fish is super clean and protein-rich. Also high in omega-3 fatty acids.
8. Peanuts & Peanut Butter
Protein: ~25g per 100g
Budget-friendly, tasty, and rich in good fats. Aap use kar sakte ho smoothies, roti spreads, or snack ke form me.
9. Chickpeas (Chole)
Protein: ~19g per 100g (dry)
Chana, both dry & boiled, are packed with protein. Try roasted chana as a snack or chole curry.
10. Milk
Protein: ~8g per glass (250ml)
Donโt underestimate milk. Itโs a complete protein and best bedtime drink with 4 soaked almonds or walnuts.
๐ง Expert Tips for Muscle Gain
- โ Aim for 1.6g to 2g protein per kg body weight daily.
- โ Distribute protein evenly across 4โ5 meals.
- โ After workout, take fast-digesting protein like eggs or whey.
- โ Donโt rely only on supplements โ get 70% from real food.
๐ฑ Sample High Protein Indian Meal (Veg)
Breakfast: Paneer Bhurji + 2 Multigrain Toast + Almonds
Lunch: 2 Roti + Dal + Soya Curry + Salad
Snack: Greek Yogurt + Fruits + Chia Seeds
Dinner: 2 Boiled Eggs + Veg Soup + 1 Roti
๐ Conclusion
India is full of protein-rich foods โ you just need to identify them and build your meals wisely. Whether you’re veg or non-veg, there’s no excuse to miss your protein goals!
Need a complete Indian diet chart for muscle gain? Contact me now to get your custom diet and workout plan designed by Anil Gujjar Fitness.