Protein

Protein is the one nutrient where the Indian vegetarian diet needs a little deliberate thought - not because it is short of protein overall, but because it tends to get it from a narrow range of sources.

How much, honestly

Roughly 0.8 to 1 gram per kilogram of body weight a day covers a sedentary adult. Someone training seriously, recovering from illness, or over about sixty needs more - closer to 1.2 to 1.5. For most people the number is lower than the supplement industry implies and higher than they are currently eating.

Where to get it

Dal and rajma and chana. Paneer and curd and milk. Eggs, for those who eat them. Soya, which is the one plant protein that is complete on its own. Peanuts and other nuts. Besan, which is far more protein-dense than most people realise.

The classical advice about combining rice and dal to make a complete protein is not wrong, but it has been overstated. You do not need to combine at every meal - eating a varied diet across the day handles it.

On powders

Protein powder is food, not medicine, and it is a convenience rather than a requirement. It is useful if you genuinely struggle to hit your intake. It is a waste of money if you are already eating enough, and the supplement market is poorly regulated - buy a brand that publishes third-party testing.