Ghar Ka Khana: The Best Protein Diet for Daily Needs

• Traditional Indian kitchens offer easy, affordable ways to meet daily protein requirements through ingredients like dals, dairy, legumes, and seeds.
• Adults need 0.8 to 1 gram of protein per kilogram of body weight daily; needs increase slightly with age for muscle mass maintenance.
• Common foods like paneer (18g/100g), lentils (8-9g/cup), chickpeas (14g/cup), and eggs (6g/egg) are rich in protein.
• Simple additions like paneer to dishes, sprouts to poha, or soya nuggets to curries can significantly boost protein intake.
• Home cooking allows for high-protein versions of traditional meals like Pav Bhaji, Moong Chilla, and Khichdi by adding protein-rich ingredients.