Hitting Your Protein Target on a Vegetarian Diet

Vegetarian fitness isn't second-class. It just requires a little more intention. Here's the protein playbook.

1. 1. Anchor with paneer, tofu and eggs

   Each meal needs one of these. 100g paneer = 18g protein. It adds up fast.

2. 2. Use dal smartly

   Dal is good but not enough alone. Pair it with curd or paneer to round out the amino acid profile.

3. 3. Add a whey or pea isolate

   One scoop = 25g protein. Two scoops a day fills almost any gap painlessly.

4. 4. Greek yogurt over regular dahi

   Twice the protein for the same calories. An easy upgrade.

5. 5. Snack with intention

   Roasted chana, sprouts, soya chunks. Protein-first snacks crush cravings.

Vegetarian + 1.6g/kg protein + strength training = lean, strong, healthy. The math works.