Your Guide To Easy Protein Intake At Home

We hear it all the time: “Eat more protein.” But what does that really mean? You don’t have to live on boiled eggs or protein shakes to meet your daily needs. Whether you’re trying to feel fuller, build muscle, or just eat a little healthier, including more protein in your meals can help. And the best part? You don’t need to spend a lot or cook fancy recipes. Here are five simple, affordable foods you probably already eat, and they’re packed with protein.

Lentils

A staple in Indian homes, lentils are one of the easiest and cheapest ways to get protein. Whether it’s toor, moong, or masoor daal, just one bowl can give you around 9 grams of protein. It’s also full of fiber, which keeps you full longer.

Eggs

Eggs are the go-to option for a reason. One large egg has about 6 grams of protein and comes with healthy fats and important vitamins. They’re quick to cook, easy to pair with anything, and can be eaten any time of the day: breakfast, lunch, or dinner.

Curd

Curd is not just good for digestion — it’s also a good source of protein, especially if it’s homemade or Greek-style. You can have it plain, mix it with fruits, or turn it into raita. It cools your body and supports gut health too.

Peanuts and peanut butter

Just a handful of peanuts can give you 7–8 grams of protein. They’re crunchy, tasty, and great as a snack. Peanut butter is also a protein-rich spread that goes well on toast or in smoothies. Just be sure to choose ones with less sugar.

Paneer

Paneer is one of the best vegetarian sources of protein. A 100g portion gives you around 14–18 grams of protein. Whether it’s in curry, grilled, or crumbled in a salad, it’s a tasty and filling addition to any meal. (ANI)