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Indian Diet for Fitness
Evidence-based nutrition guides using Indian foods — dal, paneer, soya chunks, eggs, roti, and rice — to fuel your fitness goals.
🍳High Protein Indian Breakfast — 20 Easy Recipes20 high-protein Indian breakfast recipes for muscle gain and fat loss with macros per serving.Read guide →⚡Pre-Workout Meal India — What to Eat Before TrainingBest Indian foods to eat before training for energy, performance, and muscle protection.Read guide →💪Post-Workout Meal India — Recovery Nutrition GuideWhat to eat after training to maximise muscle repair and glycogen replenishment.Read guide →⏰Intermittent Fasting India — The Complete GuideHow intermittent fasting works in the Indian context, cultural challenges, and meal timing.Read guide →
Key Indian Protein Sources
| Food | Protein per 100g | Type | Best Use |
|---|---|---|---|
| Soya chunks (dry) | 52g | Vegan | Curries, sabzi — highest plant protein |
| Paneer | 18g | Lacto-veg | Bhurji, curry, snack |
| Whole eggs | 13g | Lacto-ovo | Breakfast, bhurji |
| Chana dal (cooked) | 9g | Vegan | Dal, chaat |
| Hung curd / Greek yogurt | 10g | Lacto-veg | Snack, smoothie |
| Rajma (cooked) | 9g | Vegan | Rajma rice, chaat |
| Chicken breast | 31g | Non-veg | Curry, grilled |
| Whey protein | 24g/scoop | Lacto-veg | Post-workout shake |