How much protein is in a normal vegetarian day?

2026-10-07 · Nik Varma

Most vegetarians I coach are sure they eat plenty of protein. Then we count a normal day together, and the number surprises them.

A typical day

• Breakfast: poha and a cup of chai, about 9 g
• Lunch: two rotis, a katori of thin dal and some sabzi, about 17 g
• Snack: a few biscuits, about 2 g
• Dinner: rice, a katori of rajma and some dahi, about 17 g

That's roughly 45 g. Lovely food, but light if you're trying to build strength.

The same day, remixed

• Breakfast: two besan chillas with a little paneer, about 27 g
• Lunch: the same rotis, thick dal instead of thin, and hung curd, about 32 g
• Snack: roasted chana and a glass of milk, about 14 g
• Dinner: the same rajma with a handful of soya chunks in the gravy, about 27 g

That's roughly 100 g, with no shakes and nothing your family won't recognize.

How much do you need?

It depends on your body, your training and your health. Many strength coaches suggest more than the basic daily guideline for people who lift regularly. If you have kidney problems or another medical condition, talk to your doctor or a dietitian before changing how much protein you eat.

These numbers are rounded estimates, and your recipes will vary. My free Desi Protein Cheat Sheet has the numbers for dals, paneer, soya, flours and more on one page.