🍴 8 Protein-Rich Foods to Boost Your Diet

💪 Why Protein Is Essential

Protein fuels muscle repair, supports hormones and enzymes, and keeps you fuller for longer. Distributing protein intake across breakfast, lunch, and dinner helps maximize muscle protein synthesis throughout the day.

🥚 Eggs

Eggs are a complete protein source rich in leucine, aiding recovery and strength. Protein content: 1 large egg ≈ 6 g.
👉 Pair 2–3 eggs with vegetables or whole-grain roti for a balanced meal.

🥛 Greek Yogurt / Hung Curd

Thicker than regular curd, Greek yogurt packs more protein and probiotics. Protein content: 170 g ≈ 15–17 g.
👉 Use plain, unsweetened yogurt in raita, smoothies, or sandwiches.

🧀 Paneer & Tofu

Paneer offers slow-digesting casein protein, while tofu provides soy protein with all essential amino acids. Protein content: 100 g paneer ≈ 18–20 g; 100 g tofu ≈ 8–12 g.
👉 Add to bhurji, tikka, stir-fries, or curries.

🌾 Lentils & Dals (Moong, Masoor, Toor)

Affordable and nutrient-dense, dals provide protein, fiber, and iron. Protein content: 1 cooked cup ≈ 9 g.
👉 Combine with rice or millet plus ghee for a wholesome meal.

🫘 Chickpeas, Rajma & Chana

Legumes deliver protein, fiber, and minerals. Protein content: 1 cooked cup chickpeas ≈ 14–15 g.
👉 Try chana masala, rajma chawal, hummus, or roasted chana snacks.

🍗 Chicken & Fish

Lean meats and fish are excellent complete protein sources. Oily fish also add omega‑3s for heart and brain health. Protein content: 100 g chicken ≈ 26–30 g; 100 g fish ≈ 20–24 g.
👉 Grill, bake, or cook with minimal oil.

🥜 Peanuts & Peanut Butter

Affordable, portable, and protein-dense. Protein content: 2 tbsp peanut butter ≈ 7–8 g.
👉 Use in chutneys, chikkis, poha, or on multigrain toast.

🌱 Quinoa & Protein-Rich Millets

Quinoa is a complete plant protein, while millets like ragi, jowar, and bajra add fiber and micronutrients. Protein content: 1 cooked cup quinoa ≈ 8 g.
👉 Pair with dals, beans, paneer, or tofu for higher protein meals.