High-Protein Indian Diet
A macro-optimised approach to traditional Indian cooking — hitting 1.6–2g/kg protein while eating dal, paneer, eggs, curd, chicken, and legumes.
Who Is This For?
Anyone building muscle, losing fat, or recovering from protein deficiency (India’s average intake: 0.6g/kg vs optimal 1.6g/kg).
How To Execute
Protein at every meal: egg whites at breakfast, dal + paneer at lunch, chicken/fish at dinner, curd as snack. Supplement with whey if needed. Track for 2 weeks until portions become intuitive.
Sample Day (Macro-Mapped)
Breakfast: 3 egg whites + 1 whole egg + oats (28g P). Lunch: rajma + brown rice + curd (22g P). Snack: paneer tikka 100g (18g P). Dinner: grilled chicken 150g + roti (38g P). Total: ~106g protein.
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