Zero2Fit

  (Pulses, Lentils & Grains Edition) This blog is the second part of our Indian protein series. In Part 1 , we covered high-quality plant-based proteins like Tofu and Soya Chunks and Animal-based proteins as well. You can check that post here: Indian High-Protein Foods Explained: Macros & Practical Tips (Part 1) In this post, we explore budget-friendly protein sources from pulses, lentils, and grains — all easily available across India. Reminder: All nutritional values are based on 100g raw weight . Always measure before cooking for accurate tracking. Most of these protein sources are Incomplete which means some basic amino acids may miss but It can be filled other foods (I have mentioned it below), the best part you don't need to eat them combined in same meal, so try to take it within the day. PULSES & LENTILS 1. Green Gram (Moong Dal) Protein: ~24g Calories: ~330 kcal Common Mistake: Avoid overboiling — it can lose texture. Complete Protein Tip: ...

  This page contains detailed protein and calorie values of complete protein sources We’ve already listed the complete Indian protein sources. This guide explains exactly how much protein and calories they provide, how cooking affects them, and the right way to track them. Whether you are bulking or cutting, tracking your intake matters — and this is where most people go wrong. 1. Chicken Breast Protein (100g raw): ~23g Calories (100g raw): ~120 kcal Cooking Mistakes to Avoid: Do not deep fry or overcook – it reduces moisture and makes the chicken rubbery. Marinate with minimal oil and grill/boil for best results. Tracking Tip: Always weigh raw chicken before cooking. If you’re meal prepping, weigh total raw → weigh cooked → use ratio to track later portions. 2. Eggs Protein (1 medium egg): ~6g Calories (1 medium egg): ~70 kcal Cooking Mistakes to Avoid: Don’t overboil — the yolk gets too hard and nutrients may degrade. Use less oil when scrambling. Avoid frying...

Not everyone needs the same amount A lot of people ask, “How much protein should I eat every day?” but the truth is, it depends on your body, your activity level, and what you want to achieve. There’s no one-size-fits-all number. Let’s break it down clearly. If you don’t work out If you live a mostly inactive lifestyle — no gym, no regular exercise — then your protein needs are modest. You just need enough to keep your body functioning and healthy. In this case, about 0.8 grams of protein per kilogram of your body weight is enough. Example: If you weigh 70 kg, that means 70 × 0.8 = 56 grams of protein per day . If you work out and want to build muscle If you train regularly — lifting weights, bodyweight workouts, or sports — your body needs more protein to repair and build muscle. This means your protein intake should be higher. Aim for 1.6 to 2 grams of protein per kilogram of your body weight . Example: For a 70 kg person, that’s 70 × 1.6 = 112 grams , up to 7...