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Protein for Indian Vegetarians | Eat Enough of the Right Protein at Home, on a Budget
Nutribox Awareness Guide

Protein for Indian Vegetarians

Vegetarian? Are you getting enough protein?

A practical guide to eating enough of the right protein from everyday Indian vegetarian food, at home and on a budget. No powders required.

  • Protein A–Z for vegetarians
  • Budget protein plan
  • 30-day protein challenge
  • 160 pages
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🎯 Play: Which has more protein? ↓
The facts

The protein gap

Many Indian vegetarian days fall short. The fix is simple.

~40 g

is what a typical Indian vegetarian day delivers, against a target of 50–65 g for a 60–70 kg adult.

Source: IFCT 2017; ICMR-NIN portion estimates
52 g

of protein per 100 g of dry soya chunks, a complete protein.

Source: ICMR-NIN IFCT 2017
₹0.30

roughly the cost per gram of protein from soya chunks, cheaper than most options.

Source: Approximate retail prices, as cited in the book
Test yourself

Which has more protein?

Tap the one with more protein. Then see the numbers.

Which bowl has more protein?

Which bowl has more protein?

Soya chunks are one of the richest vegetarian proteins. Plain poha is mostly carbs.Soya chunks: underrated protein · page 37
Which snack has more protein?

Which snack has more protein?

Makhana has about 9–10 g protein per 100 g, far more than chips.Makhana: high-protein snack · page 46
Which breakfast has more protein?

Which breakfast has more protein?

Adding sambar turns a low-protein breakfast into a better one.Protein in Indian breakfasts · page 71
Which gives more protein?

Which gives more protein?

Milk and peanuts give real protein. Juice gives mostly sugar.Best protein snacks · page 75

The simple method

Know. Add. Combine. Track.

🎯
KnowYour daily target.
➕
AddProtein to every meal.
🍛
CombineDal + grain works together.
📋
TrackA simple weekly check.
Inside the book

Protein, the easy way

Pick a topic to see a few ideas inside.

Top sources
FoodSoya chunks (100 g dry)
ProteinAbout 52 g
FoodMakhana (100 g)
ProteinAbout 9–10 g
FoodOne whole egg (if you eat eggs)
ProteinAbout 6 g

The book has protein charts, combos and a month-long budget plan.

Breakfast
FoodPlain poha, upma or idli
ProteinOnly 3–5 g
FoodBreakfast target
Protein12–15 g
FoodIdli with sambar
ProteinBetter than idli alone

The book has protein charts, combos and a month-long budget plan.

Smart combos
FoodDal + rice
ProteinComplete together
FoodRajma + rice
ProteinComplete and filling
FoodSprouted moong
ProteinEasier to digest

The book has protein charts, combos and a month-long budget plan.

Budget protein
FoodSoya chunks
ProteinAbout ₹0.30 per gram
FoodRoasted chana
ProteinCheap, ready-to-eat
FoodPeanuts
ProteinProtein and good fats

The book has protein charts, combos and a month-long budget plan.

Life stages
FoodTeenage boys in a growth spurt
Protein1.3–1.5 g per kg
FoodPregnancy
ProteinAbout +25 g a day
FoodElders
ProteinProtect muscle strength

The book has protein charts, combos and a month-long budget plan.

Keep these at home

Your protein boosters

Easy add-ons that raise protein in any meal.

  • 🟫
    Soya chunksCheapest complete protein
  • 🥜
    PeanutsSnack or chutney
  • 🌱
    Sprouting moong24-hour sprouts
  • 🧀
    Paneer and curdQuick and versatile
  • ⚪
    Roasted makhanaCrunchy protein snack
Your protein boosters
Myth-busting

Protein myths vs facts

The biggest confusions, cleared up.

“Vegetarians can't get enough protein.”They can, with a little planning at each meal.
“Soya harms hormones.”Normal food amounts of soya are safe for most people.
“You need protein powder.”Most people can meet their needs from food.
“The body only absorbs 30 g per meal.”The body absorbs it all; it just takes longer.
Protein myths vs facts
Take the challenge

The 30-Day Protein Challenge

Add protein to every meal, one habit at a time.

Week 1BreakfastFix the biggest protein gap of the day.
Week 2SnacksSwap chips and biscuits for protein snacks.
Week 3CombosBetter protein at lunch and dinner.
Week 4Family & budgetA protein plan for the whole house.
Made for you

Who is this guide for?

🥗

Vegetarian families

  • Mostly dal-roti-rice
  • Unsure about protein
  • Simple upgrades
🏋️

Fitness lovers

  • Want muscle and strength
  • No powders
  • Food-first plan
👶

Parents

  • Growing children
  • Picky eaters
  • Tiffin ideas
🎓

Students & hostellers

  • Mess food
  • Low budget
  • Easy protein
🤰

Women

  • Pregnancy and menopause
  • Energy and strength
  • Life-stage guide
🧓

Elders

  • Muscle loss with age
  • Easy-to-digest protein
  • Gentle dishes
Look inside

Real pages from the book

Swipe → · Tap any page to zoom

Protein quiz
Protein quiz
Protein targets by weight
Protein targets by weight
Seeing the shortfall
Seeing the shortfall
Top 10 protein sources
Top 10 protein sources
Soya chunks
Soya chunks
Complete protein meals
Complete protein meals
Sprout moong in 24 hours
Sprout moong in 24 hours
Protein in Indian breakfasts
Protein in Indian breakfasts
Protein per rupee
Protein per rupee
Protein by life stage
Protein by life stage
Protein myths
Protein myths
Daily protein target chart
Daily protein target chart
Every topic inside

Open the guide, see every chapter

11 parts · 61 topics · Tap a part to see what's inside

01Why Protein Matters More Than You Think12 pages · 6 topics
  1. What protein actually does in your body
  2. Signs your body may be short on protein
  3. Why Indian vegetarians should pay attention
  4. India’s cereal-protein imbalance
  5. How’s your protein? Take the quiz
  6. The 9 essential amino acids: a simple guide
02How Much Do YOU Need?16 pages · 6 topics
  1. How your protein RDA is calculated
  2. Protein targets by body weight
  3. What a typical Indian vegetarian day delivers
  4. Seeing the shortfall clearly
  5. Day without a plan vs. day with small changes
  6. How to measure without counting calories
03Your Protein A–Z: Indian Foods That Deliver20 pages · 6 topics
  1. India’s top 10 protein sources by content
  2. Soya chunks: India’s most underrated protein
  3. The dal family: India’s everyday protein
  4. Paneer, curd, milk and chaas: convenient proteins
  5. Paneer vs. tofu: which to choose?
  6. Peanuts, almonds and seeds: snack-time protein
04The Smart Combiner: Making Every Meal Complete14 pages · 6 topics
  1. The amino acid puzzle: lysine and methionine
  2. India’s naturally complete protein meals
  3. Building a protein-complete plate
  4. Sprouting and fermenting: unlocking more protein
  5. How to sprout moong at home in 24 hours
  6. When you don’t need to combine at all
05Protein by Meal: Breakfast, Lunch, Snack, Dinner18 pages · 6 topics
  1. The biggest protein gap in the Indian day
  2. Protein in common Indian breakfasts
  3. Breakfast protein: small changes, big difference
  4. Lunch: India’s best protein meal — protect it
  5. The most missed protein opportunity in the day
  6. Best protein snacks for Indian families
06Budget Protein: Eat Well for Less14 pages · 6 topics
  1. Which foods give the most protein per rupee?
  2. The budget champion: soya chunks
  3. Expensive protein assumption vs. reality
  4. Buying smart: the dal and pulse buying guide
  5. A month of protein on a tight budget
  6. Monthly protein shopping list
07Protein Across Life Stages16 pages · 6 topics
  1. Protein needs by life stage
  2. Children: building the body brick by brick
  3. Kids’ protein: do this, not that
  4. The teenage growth surge that needs protein
  5. Women: protein for every phase
  6. Protein for women: key points
08Myths vs Facts14 pages · 6 topics
  1. Busting the two biggest protein myths
  2. Plant protein myths
  3. Busting supplement myths
  4. Soya and hormone myths
  5. Protein and weight myths
  6. Children and fitness myths
09Supplements: What to Know Before You Buy10 pages · 6 topics
  1. Who might genuinely benefit from a protein supplement?
  2. FSSAI licence: how to verify a supplement
  3. How to read a protein supplement label
  4. Getting to 50 g protein: food vs. supplement
  5. Supplement safety: before you buy
  6. Whey, casein, soy, pea, rice: what’s the difference?
1030-Day Protein Challenge2 pages · 1 topics
  1. The 30-Day Protein Challenge
11Toolkit11 pages · 6 topics
  1. Daily Protein Target Chart
  2. Top 20 Protein Sources Chart
  3. Complete Protein Combos Chart
  4. Budget Shopping List
  5. Family Protein Targets Card
  6. Weekly Self-Audit Checklist
Protein for Indian Vegetarians | Eat Enough of the Right Protein at Home, on a Budget
📲 PDF SOFT COPY ONLY

Protein for Indian Vegetarians

  • 160 pages, full colour PDF
  • How much protein you need
  • Protein A–Z of Indian vegetarian foods
  • Smart combos for complete protein
  • Budget protein plan
  • Life-stage guides: kids to elders
  • 30-day protein challenge + charts
BUY PDFSoft Copy Only · Check your email after payment Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK Rs. 1,499
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📖 No hard copy will be dispatched

🎁 A useful gift for vegetarian families and fitness lovers.

Your questions, answered

Do I need protein powder?

Most people don't. The book shows how to meet your needs from everyday food, and when a supplement might make sense.

Is it only for strict vegetarians?

It's written for vegetarians, with notes for those who eat eggs.

Will it help my kids and elderly parents?

Yes. It has life-stage sections for children, teens, women, pregnancy and elders.

How will I get the book?

It's a PDF. After payment you get a download link by email. Read it on your phone, tablet or laptop, and print the charts if you like.

Is there a printed copy?

The printed hard copy is out of stock right now. The PDF is available instantly.

Enough protein, from food you already love.

Enough protein, from food you already love.

Add one protein booster to tomorrow's breakfast.

BUY PDFSoft Copy Only · Check your email after payment Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK Rs. 1,499

Digital product (PDF soft copy only). For education and awareness only. If you have kidney or other medical conditions, follow your doctor's advice on protein. Figures are quoted from sources cited in the book. Images are illustrative.

Rs. 699Get the book