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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

Protein in Your Thali: Is It Enough or Too Little?

Most of the Indian meals are flavourful, but do they meet your daily protein needs? Let’s find out.

Introduction

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A classic thali has roti, rice, sabzi, dal, curd, and achar. But guess what? It's often low in protein.

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The Indian Thali

Your body needs ~0.8g of protein per kg body weight daily. That’s about 50–60g for an average adult with sedentary physical activity.

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How much protein do we need?

An average Indian thali gives just 12–18g of protein. That’s way below what your muscles and immunity need.

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Protein in an average Indian Thali?

Vegetarians, listen up! Your meals often lack complete proteins unless you mix grains, legumes, and dairy.

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Is it good for vegetarians?

Boost your thali with: -Paneer -Curd -Sprout -Tofu -Roasted chana

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What to add to your thali?

Aim for ¼ of your plate to come from high-protein foods; this simple visual helps you stay on track.

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The Ideal Ratio?

More protein means better metabolism, fewer cravings, improved recovery, and long-term strength.

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What will protein do?

Some mistakes that we all make with our meals: -Tiny dal servings -Skipping curd -No pulses or legumes

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Common mistakes

Small changes matter. Add an egg, a bowl of curd, or a handful of chana to your meals daily. Your thali is your power plate; make it protein-rich, balanced, and vibrant.

Conclusion 

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