High-protein Indian foods

Protein is essential for muscle repair, fat loss, and overall health — yet many people in India struggle to meet their daily protein needs. The good news? You don’t need expensive supplements. Here are 4 high-protein Indian foods that can power up your meals and help you stay fit and strong.

🥚 1. Eggs

Protein Content: ~6g per egg

Why it works:

Eggs are a complete protein source, meaning they contain all essential amino acids. They also support metabolism and muscle growth.

How to use:

Have them boiled, scrambled, or as an omelette with veggies. Eat whole eggs — the yolk is full of nutrients.

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🧀 2. Paneer (Cottage Cheese)

Protein Content: ~18g per 100g

Why it works:

Paneer is rich in casein protein, which digests slowly and supports muscle recovery, especially overnight.

How to use:

Include paneer bhurji, tikka, or grilled cubes in your meals.

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3. Peanuts & Peanut Butter

Protein Content: ~25g per 100g (peanuts)

Why it works:

Budget-friendly and easy to snack on, peanuts are also a good source of healthy fats.

How to use:

Eat roasted peanuts as a snack or add 1 tbsp of natural peanut butter to smoothies or toast.

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🥛 5. Greek Yogurt or Hung Curd

Protein Content: ~10g per 100g

Why it works:

Thicker than regular curd, it packs in more protein and helps with digestion too.

How to use:

Enjoy it as a snack with fruit, in smoothies, or as a raita with meals.

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🏋 Bonus Tip:

Try to include at least 1 high-protein food in every major meal (breakfast, lunch, dinner). Combine with strength training or home workouts for best results.

Want a protein-rich diet customized for your goals?

👉 [Book a Free Consultation with Nutritionist Rittvin] today and get a muscle gain or fat-loss diet tailored to your lifestyle