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#1 How much protein do we need? |
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Scientists and nutritionists generally agree that the average person needs 0.8 gms of protein per kilogram of bodyweight. Those who work out intensely or do hard physical labour need more repair/recover and build muscle. |
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Your weight |
Minimum recommended protein |
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60 kgs |
48 gms/day |
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70 kgs |
56 gms/day |
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80 kgs |
64 gms/day |
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#2 Can the body make its own protein? |
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Protein is made from amino acids. Our body can make many of these but not all. These essential amino acids have to come from our diet. When we don’t eat enough protein (especially if we are vegetarian, vegan, or on a restricted diet), our body takes amino acids from muscles and other sources inside the body — this is not ideal. |
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#3 Are Indians protein-deficient? |
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While there’s no definitive or exhaustive study conducted on this, it is quite likely that we are not eating as much protein as we should.
Indian cuisine, while absolutely delicious, tends to be carb-heavy. We also eat less meat (protein-rich) than other countries. Here’s a quick look at how much protein we get from our meals.
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Common Indian foods |
Approx. protein content |
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2 chapatis OR 3 idlis |
6-7 gms |
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1 glass milk (250 ml) |
8 gms |
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2 boiled eggs |
12 gms |
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1 katori dal or chhole (150 gms) |
6-7 gms |
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1 katori paneer bhurji |
7-8 gms |
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1 katori soya bhurji |
7-8 gms |
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1 katori fish, chicken, or mutton curry |
14-15 gms |
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1 grilled chicken breast |
40-45 gms |
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Source: HealthifyMe
Add up the numbers and see how much protein you’re getting each day—chances are it’s not enough.
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#4 What is an easy way to eat more protein? |
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We recommend protein bars! Have you tried the ones from GoodDiet, Bigbasketeer? They are made from whey (milk product), nuts, seeds, and wholegrains and come in delicious flavours. |
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20 gms of protein per bar |
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6 flavours. Tastes like dessert! |
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No preservatives |
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No refined sugar |
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Cranberry-Orange |
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Double Chocolate Caramel |
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Hazelnut Coffee |
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Coconut |
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Try our other GoodDiet Bars! |
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The GoodDiet range also has multigrain energy bars, designed to give you a quick boost of energy at the start of the day or before you hit the gym, and nutrition bars, designed to replace junk snacks with something rich in nuts and seeds. |
Nutrition Bars
Rich in nuts, seeds & dried fruits |
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Multigrain Energy Bars
Rich in mixed whole grains |
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Pro Tip to Eat More Protein |
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In the bestselling self-help book Atomic Habits, author James Clear talks about habit stacking. To build a new habit easily, he suggests pairing it with a long-established habit you already have. What if you applied habit stacking to eating more protein, Bigbasketeer? |
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Old Habit |
New Habit |
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Snacking during the day |
Instead of junk snacks or namkeen, eat a delicious protein bar. Keeps you feeling full! |
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Eating a light /no breakfast |
Instead of skipping breakfast or eating processed cereal, munch on a GoodDiet nutrition bar. It’s convenient, nutritious, and filling! |
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Working out (long walks, running, swimming, tennis, gym, dance...) |
Pre-workout, have a GoodDiet energy bar to give you that instant boost.
Post-workout, have a protein bar to recover and rebuild muscle.
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Bigbasketeer, do read up more on proteins and daily essential nutrients. Even small positive changes can make a big impact on health over time. |
Much love,
All of us at Bigbasket |
