The Flaw in Standard High-Protein Grocery Lists

Most high-protein grocery lists were written for someone else: chicken breast, Greek yoghurt, quinoa, protein bars, and a daily target of 1.6–2.2 g of protein per kg. Follow them in India and you can overspend, overshoot your real needs, and still miss what actually matters.

This guide is written for Indian kitchens, Indian budgets, and Indian labels. It shows where standard lists go wrong and how to fix your own list.

What you’ll learn

• Why 1.6–2.2 g/kg overshoots most Indian adults, and what ICMR-NIN actually recommends (0.83 g/kg)
• How much of your dal-rice protein your body really uses
• The raw vs cooked trap: why gram counts on lists mislead
• The carbs, fat and sugar that come along with “high-protein” foods
• Rupees per 10 g of protein for dal, eggs, paneer, whey and more
• What labels hide, including a 2024 study where 25 of 36 Indian protein powders had less protein than claimed
• Vegetarian, eggetarian and non-vegetarian budget grocery lists
• Common protein myths, and a 12-point quick-start checklist

What you get: One PDF e-book, about 21 pages plus covers, A4 size, readable on phone, tablet or print.

Price: Rs 299