A typical office lunch of rice, sambar and a sabzi might have 10 to 12 g of protein. That is fine once in a while. Every day, it adds up to a diet that is short on protein, especially for vegetarians.
A simple way to think about it
General guidance for adults is somewhere around 0.8 g of protein per kg of body weight per day, and more if you train. For a 70 kg person that is at least 56 g a day. If breakfast and dinner are light, lunch has to carry a big part of it.
What we cook to
Fat Loss: 20 to 25 g protein in a 400 to 500 kcal lunch
Balanced Diet: about 25 g in a 500 to 600 kcal lunch
Diabetic Friendly: 25 to 30 g
Muscle Gain: 30 to 35 g in a 600 to 700 kcal lunch
Where vegetarian protein comes from
Paneer, soya chunks, tofu, dal, rajma, chickpeas, sprouts, curd and peanuts. None of them alone gets you to 30 g in a normal portion, so we combine them. A paneer pulao with raita and a peanut salad gets there. So does soya keema with dal.
If you eat eggs, the 2 boiled eggs add-on gives you about 12 g more for ₹30. It is the cheapest protein upgrade we offer.
