Health · Fitness & Nutrition · 2 days ago
Fitness trainer shares daughter’s daily protein plan for under ₹500
Fitness trainer Sonali Saraogi Singh has shared the daily meal plan she gives her daughter, saying it provides 35 to 40 grams of protein for under ₹500.
The plan includes milk, eggs, protein bread, dal, rice, curd and nuts across the day.
It also includes homemade seed powder, and sometimes whey isolate, to help meet the protein target.
Dietitian Amreen Sheikh says spreading protein across meals and snacks can help people feel full and support muscle recovery.
She notes that foods such as paneer, yogurt, dal, soy chunks and roasted chana can also contribute protein.
Protein needs differ by age, body weight, activity level and health, so a target promoted online may not suit everyone.
People with kidney or liver disease, or other health issues, are advised to consult a qualified dietitian before making major diet changes.
Fitness trainer Sonali Saraogi Singh shared a daily meal routine for her daughter that she says provides 35 to 40 grams of protein for under ₹500.
The routine includes milk, up to two eggs, protein bread, dal, rice, curd, nuts and a dairy-based dinner.
Singh’s suggested backups for days when the target is not met are a homemade powder of roasted flax, pumpkin and sesame seeds, or half a scoop of unflavoured whey isolate mixed into food.
Dietitian Amreen Sheikh said protein can be spread across meals and snacks, and listed milk, paneer, Greek yogurt, dal, soy chunks, roasted chana and nuts as possible sources.
Sheikh said protein needs vary by age, body weight, activity level and health status, and advised people with certain health conditions to consult a qualified dietitian before making significant dietary changes.
- Who
- Fitness trainer Sonali Saraogi Singh and her daughter; dietitian Amreen Sheikh
- What
- A shared meal routine intended to provide 35 to 40 grams of protein daily for under ₹500
- When
- Recently; the date of Singh’s Instagram post is not stated
- Where
- Instagram; Sheikh is chief dietitian at KIMS Hospitals, Thane
- Why
- To share a simple, affordable way to include protein in a daily diet
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- Daily protein target in Singh’s plan
- 35 to 40 grams
- Claimed daily cost
- Under ₹500
- Eggs in the routine
- Up to two per day, estimated in the article to provide 10 to 12 grams of protein
- Dietitian
- Amreen Sheikh, chief dietitian at KIMS Hospitals, Thane
What people are saying
35 to 40 grams of protein. Under ₹500. Every single day. No drama and no expensive supplements needed.
This approach not only improves protein absorption but also helps you feel full longer, supports muscle recovery, and keeps energy levels steady,
Pursuing a specific number just because it’s popular on social media isn’t always the best approach. Instead, aim to include a good source of protein in each meal.
Sources
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