I weigh around 60 kgs, and as someone who eats eggs but not meat, I aim for at least 60 grams of protein daily—roughly equal to my body weight. On days I work out or feel particularly drained, I increase that intake slightly.
One thing I hear often is: “It’s really hard to hit your protein goals without eating meat.”
Honestly, I used to think the same. But over time, I’ve figured out a simple, sustainable way to make it work—and you can too.
Breakfast: Keep it simple, keep it protein-rich (≈15–25g)
I rotate between:
- Protein shake (1 scoop) → ~20–24g
- Moong dal chilla (2 medium) → ~12–14g
- Chickpea salad (1 bowl) → ~10–12g
- 2 boiled eggs → ~12g
- Bread omelette (2 eggs) → ~14–16g
Starting strong here makes the rest of the day much easier.
Lunch: Balanced and filling (≈18–25g)
- Daliya khichdi → ~6–8g
- Curd (1 bowl) → ~6–8g
- Egg bhurji (2 eggs) → ~12g
or Paneer bhurji (100g) → ~18g
This meal keeps me full without feeling heavy.
Dinner: Where I make up for the gaps (≈15–25g)
- 2 rotis (jowar/bajra/whole wheat) → ~6–8g
- Seasonal sabzi → ~3–5g
- Salad → ~2–3g
If I’m falling short on protein, I simply add:
- Sautéed paneer (100g) → ~18g
- Tempeh (100g) → ~18–20g
- Curd with salt & roasted cumin → ~6–8g
- Or a bowl of dal → ~7–10g
No overthinking—just small, practical adjustments.
Snacks: Flexible, based on hunger (≈5–15g)
- Fruits (minimal protein but great for balance)
- Unsweetened khoa → ~8–10g
- Mojo protein balls → ~10g
If you’re looking for more snack ideas, you can also check out my blog on easy, healthy snacking options.
Daily Total
On most days, this easily gets me to 60–70g of protein without forcing it.
What actually made this work for me
- I add protein to every meal
- I don’t rely on one “perfect” source
- I adjust instead of stressing
That’s it.
How Much Protein Do You Actually Need?
A simple way to estimate your daily protein requirement:
- Basic formula:
Your body weight (in kg) × 0.8 to 1g protein
So if you weigh:
- 50 kg → 40–50g protein/day
- 60 kg → 48–60g protein/day
- 70 kg → 56–70g protein/day
If You Work Out
If you do strength training or regular workouts, your requirement increases:
- Moderate activity: 1–1.2g per kg
- Heavy training: 1.2–1.6g per kg
So for a 60 kg person:
- Light days → ~50–60g
- Workout days → ~65–90g
What I Personally Follow
I keep it simple:
- Non-workout days: ~60g
- Workout days: Slightly higher, depending on how I feel
I don’t chase exact numbers every day—I just make sure I’m in the range.
A Small Reality Check
You don’t need to hit the exact number daily.
If you’re consistently close and eating balanced meals, you’re already doing better than most people.
