8 Easy-to-Get Protein Sources: Power Up Your Daily Diet Naturally

By

Monica Saxena | Wellness Blogger | Certified in Holistic Health & Nutrition | Fully Accredited Professional Nutritionist |

Protein is one of the most essential nutrients your body needs. It builds muscles, repairs tissues, supports the immune system, and even helps maintain healthy skin and hair. Protein plays a key role in healthy and sustainable weight loss. For a healthy adult engaging in moderate physical activity, the standard recommendation is 0.8 grams of protein per kilogram of body weight per day. This is based on the Recommended Dietary Allowance (RDA) from the World Health Organisation (WHO) and the Indian Council of Medical Research (ICMR). That means if you have a weight of 50 kg, you need 40 grams of protein daily. Protein is essential for losing fat, preserving muscle, controlling hunger, and maintaining metabolism. A diet rich in protein, even from everyday foods, helps you lose weight smarter and healthier.

High-Quality Protein Sources

Many people struggle to get enough protein daily, often assuming it’s found only in expensive supplements or meat-heavy diets. The good news? You can easily get protein from everyday, affordable foods—both plant-based and animal-based—available right in your kitchen or local market.

Protein Deficiency

Let’s explore some easy-to-get, high-quality protein sources you can include in your daily meals.

1. Dairy Products:

Dairy products are our everyday protein heroes. Milk, curd (yogurt), paneer, and cheese are rich in complete proteins and also provide calcium and vitamin D. 1 glass of milk contains around 8 g of protein, 100 g of paneer has around 18 g of protein, and 1 cup of yogurt has about 8–10 g of protein. You can add paneer cubes to salads or curries, or enjoy a glass of milk or curd with meals.

 2. Pulses and Legumes:

If you want some budget-friendly protein options, then lentils (dal), chickpeas, beans, and peas are staple sources of plant protein in most Indian diets. 1 cup cooked dal has around 9 g protein, and 100 g boiled chickpeas (chana) contains 19 g protein. If you combine dal or beans with rice or roti, this combo provides all essential amino acids, similar to animal protein.

3. Eggs: The Perfect Protein Package

Eggs are one of the most complete and bioavailable protein sources. They are the perfect protein package, as 1 large egg → about 6–7 g protein. Eggs are versatile and easy to cook and also contain healthy fats and vitamins like B12 and D. Whether they are boiled, scrambled, or in an omelette, eggs make a protein-packed breakfast.

4. Chicken and Fish: Lean Animal Protein

For non-vegetarians, chicken breast and fish are excellent protein options with low fat. As 100 g cooked chicken has around 25 g protein, and 100 g fish (like rohu, salmon, or tuna) contains 20–22 g protein. You can grill or steam instead of fry to keep it healthy. Pair with vegetables for a balanced meal.

5. Nuts and Seeds:

Almonds, peanuts, chia seeds, and flaxseeds may be small but very powerful, and they’re rich in protein and healthy fats. If you eat 10 almonds, your protein intake is about 2.5 g. Similarly, 2 tbsp of chia or flaxseeds contain 4–5 g of protein. You can add them to smoothies, oatmeal, or salads for a tasty protein boost.

6. Whole Grains:

Whole grains like quinoa, oats, brown rice, and millets provide moderate protein and fibre in your staple food. 1 cup of cooked quinoa has 8 g of protein, and 1 cup of oats has 6 g of protein. You can replace white rice with quinoa or millet for extra nutrition and sustained energy.

7. Soy Products: The Vegetarian Protein Star

Soy products are the star of vegetarian protein. Soy food, like soybeans, tofu, and soy milk, is rich in complete plant-based proteins, making it ideal for vegetarians. 100 g of tofu has 8–10 g of protein, and 1 glass of soy milk → 7 g of protein. For a tasty meal, you can stir-fry tofu with vegetables or add soy chunks to curries for a hearty meal.

8. Sprouts and Green Peas:

Sprouting enhances the protein content and digestibility of legumes and pulses, as they are light as well as protein-packed. 1 cup of sprouts (moong or chana) has 12–14 g of protein, and 1 cup of green peas has 8 g of protein. You can eat sprouts raw with lemon and spices or lightly sautéed for better taste and digestion.

On average, women need 45–55 g of protein per day and men 55–65 g per day. Active individuals or teens need a higher intake of protein for muscle growth and repair. We should try to include some protein in every meal, breakfast, lunch, and dinner, rather than consuming it all at once.

You don’t need fancy supplements or protein powders to stay healthy. Nature already provides plenty of accessible, affordable, and delicious protein sources. By adding a mix of pulses, dairy, nuts, grains, or lean meats, you can easily meet your protein needs and feel more energetic every day.

There are some myths about protein that you should certainly ignore, like

“Protein makes you bulky”—not true. Protein supports lean muscle, not size.
“Vegetarians can’t get enough protein.” You can! Combine dals, soy, paneer, and nuts.
“Protein powders are a must”—not unless you can’t meet needs from food.

Whether you’re building muscle, managing weight, or simply aiming for better health, make protein your daily ally—one meal at a time.

back to home