Meeting your daily protein needs does not require costly supplements or a complicated diet. Everyday foods such as eggs, dal, curd, paneer, chana, soy, fish and chicken can help you get enough protein. Most healthy adults need around 0.8 grams per kilogram of body weight daily, while people who exercise regularly may require more depending on their training and goals. Protein supports muscle maintenance and can help you feel fuller during weight loss, particularly when combined with resistance training. Simple changes, such as adding dal to lunch or curd to breakfast, can improve your intake. Individual needs vary, so prioritise a balanced diet and seek professional advice if you have a medical condition affecting protein requirements.
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