Archive · 10 Oct 2026
Fitness Trainer Shares Daughter’s Affordable Protein-Rich Daily Diet
Fitness trainer Sonali Saraogi Singh shared what she feeds her daughter in a day.
She says the meals add up to about 35 to 40 grams of protein and cost less than ₹500.
The plan includes foods such as milk, eggs, lentils, rice, curd and nuts.
She also adds homemade seed powder to meals.
If the protein target is not met, she sometimes uses a small amount of whey isolate.
Dietitian Amreen Sheikh says protein can be spread across meals and snacks.
She also says each person’s needs are different.
People with health problems should talk to a qualified dietitian before making big diet changes.
Fitness trainer Sonali Saraogi Singh shared a daily meal routine intended to provide her daughter 35 to 40 grams of protein for under ₹500.
The plan includes milk, eggs, protein bread, dal, rice, curd, nuts and a dairy-based dinner.
Singh says homemade flax, pumpkin and sesame seed powder can be added to foods, with whey isolate as a backup if needed.
Dietitian Dt Amreen Sheikh recommends spreading protein across meals and snacks rather than eating most of it at once.
Sheikh says protein requirements vary by age, weight, activity and health, and advises people with certain health conditions to consult a dietitian.
- Who
- Fitness trainer Sonali Saraogi Singh shared her daughter's meal routine; dietitian Dt Amreen Sheikh commented on protein planning.
- What
- A daily meal plan aiming for 35 to 40 grams of protein for under ₹500, alongside expert advice on individual protein needs.
- When
- Singh shared the routine in a recent Instagram post; no exact date is given.
- Where
- Instagram; the article was published by The Indian Express.
- Why
- Singh presented the routine as an affordable way to provide protein without relying on expensive supplements; Sheikh discussed planning protein across meals and cautioned that needs differ.
Social-media meal plan
Individualized dietary guidance
Using a fixed protein target
Social-media meal plan
Singh shared a routine intended to provide her daughter 35 to 40 grams of protein each day.
Individualized dietary guidance
Sheikh cautioned that protein needs differ by age, body weight, activity and health, and that people should not pursue a popular social-media number without considering their own needs.
Protein supplementation
Social-media meal plan
Singh described whey isolate as an occasional backup when the day's target is not met, alongside ordinary foods and homemade seed powder.
Individualized dietary guidance
Sheikh's advice focuses on including protein-rich foods in meals and snacks and consulting a qualified dietitian before significant changes, especially for people with health conditions.
- Target stated by Singh
- 35 to 40 grams of protein per day
- Daily cost stated by Singh
- Under ₹500
- Breakfast components
- Milk, up to two eggs, and protein bread
- Other foods in the routine
- Dal, sabji, rice, curd, nuts and dairy-based dinner
- Backup additions
- Homemade flax, pumpkin and sesame seed powder; half a scoop of unflavored whey isolate when needed
- Dietitian's guidance
- Spread protein across meals and snacks; requirements vary by age, body weight, activity and health status.
- Health caution
- People with kidney disease, liver disease or other health issues should consult a qualified dietitian before significant diet changes.