Protein is trending. Here is how to make it practical.

Start with needs, not internet targets

Protein needs vary with body size, age, activity, pregnancy, breastfeeding and health conditions. A single viral target is unlikely to fit everyone, and people with kidney or other medical conditions may need individual guidance.

Most protein is digested and absorbed through normal digestive processes. Symptoms such as persistent diarrhoea, unexplained weight loss or signs of deficiency deserve medical assessment rather than unproven ‘absorption’ supplements.

Build from familiar Indian foods

• Use dal, chana, rajma, soy, dairy, eggs, fish or meat according to preference and access.
• Combine cereals and pulses across a varied day; every bite does not need to be a perfect pairing.
• Spread protein-containing foods across meals if one large portion feels heavy.
• Choose powders for convenience only when they genuinely help—not because food has failed.

Consistency beats optimisation

A repeatable breakfast, a useful snack and a balanced dinner will usually serve you better than chasing digestive hacks. If you are unsure how much protein is appropriate, a registered dietitian can translate your needs into portions and foods that fit your life.