Everyone talks about protein shakes.
But what if you don’t want supplements?

No whey. No protein powder. No fancy imported jars.

Just real food.

So the real question is — can you actually hit 100g protein a day without supplements?
Short answer: Yes.
Long answer: Only if you plan it properly.

Let’s break it down in a practical way.

First, Why 100g?

For most active adults, muscle maintenance and fat loss both improve when protein intake is around:

• 1.2–1.6g per kg body weight

For someone weighing 65–80 kg, 100g protein is a solid middle ground. Not extreme. Not bodybuilder-level. Just effective.

What 100g Looks Like With Real Food

Here’s how it can realistically look in an Indian diet:

Breakfast (25–30g)

• 4 whole eggs = 24g
  OR
• Paneer bhurji (100g paneer) = 18–20g + 1 bowl curd = 6g

Lunch (30–35g)

• 1 bowl dal = 7–9g
• 1 bowl chole/rajma = 12–15g
• 2 rotis = 6g
• Curd = 6g

Evening (10–15g)

• Roasted chana = 6–8g
• Peanuts / sprouts = 6–8g

Dinner (25–30g)

• 150g chicken = 30g
  OR
• 150g tofu/paneer = 22–25g

That’s it. No scoop required.

The Problem Most People Face

It’s not impossible.
It’s just inconvenient.

Common mistakes:

• Eating carb-heavy dinners (roti + sabzi only)
• Skipping protein at breakfast
• Relying only on dal (which isn’t enough alone)
• Underestimating portion sizes

Most Indian diets naturally give 40–60g protein.
You have to intentionally push it to 90–100g.

Is It More Expensive Without Supplements?

Not necessarily.

Eggs, chana, curd, paneer, and chicken are often cheaper per gram of protein compared to branded whey.

Supplements are convenient.
Food is sustainable.

Should You Avoid Protein Powder Completely?

Not mandatory.

If:

• You’re busy
• You struggle to eat enough
• You travel often

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