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Protein Sources
Protein Fat Carbohydrate
Protein Source
(g/100g) (g/100g) s (g/100g)
Lentils (Masoor Dal) 24 1.5 63
Chickpeas (Chole) 19 6 61
Black Lentils (Urad Dal) 25 1.5 60
Green Gram (Moong Dal) 24 1 56
Split Chickpeas (Chana Dal) 22 4.9 60
Split Pigeon Peas (Tur Dal) 22 1.6 61
Kidney Beans (Rajma) 24 1.4 60
Soybeans 36 20 30
Almonds (Badam) 21 49 22
Cashews (Kaju) 18 44 30
Peanuts (Moongphali) 25 49 16
Chia Seeds 17 31 44
Quinoa 14 6 64
Tofu 8 4.8 1.9
Tempeh 19 11 9
Sesame Seeds (Til) 18 49 23
Hemp Seeds 31 30 10
Pumpkin Seeds 30 49 10
Flaxseeds 18 42 29
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Protein Intake Guide
1. You can have your typical meals such as Poha, upma, idli, dosa, sabzi roti, daal,
chawal but they are mostly carb rich food items. Use this guide to add proteins
to these meals and make them balanced.
2. Identify and acknowledge the problem i.e. understand the importance of
Protein! Watch this short video
3. Make protein sources available in your kitchen. Please see the list below.
4. Soak one or two pulses every night as a protein base. Use them to make Curry
(Dry or gravy), stuffed paratha, tikki, bhel, etc
5. Soy chunk/Tofu/Tempeh sandwich filling - Prep it and store it in the
refrigerator. Take two slices of bread and add prepped filling to make a quick
sandwich.
6. Soy chunk Roti - 50% ground soy chunk + 50% gehu atta. Prepare Roti using this
flour. You can have this Roti with any green sabzi. You don't need to cook a
separate protein dish.
7. Tempeh: Order a few portions of Hello Tempayy and try it out. (India/Dubai
only)
8. Better Snacking - replace carb-rich snacks with protein-rich snack options like
Chana, peanuts, makhana, protein bar, protein shake, sprouts bhel, etc
9. Protein Supplements - Its absolutely safe for you to consume protein
supplements to meet your daily protein requirements. Watch this short video to
know everything about protein supplements
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Be Your Home Nutritionist
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This nutritional information is based on data from government websites
and may contain human or technical errors. Please contact us for
corrections. Content is the property of Simply Wellness and is copyrighted.
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