The dal-rice-roti baseline gets 30-40g of protein. Adults need 60-80g. The gap shows up in muscle, hair, and sleep.

Run a 3-day food log for the average Indian vegetarian on a dal-rice-roti baseline, and the daily protein intake typically lands at 30-40g. Adult requirement is 0.8-1g per kg body weight — 60-80g for most people. The gap is real and shows up as muscle weakness, hair fall, and slow recovery. The fix is simpler than the supplement industry suggests. Paneer (200g = 38g protein), Greek yogurt (200g = 20g), eggs if not strictly veg, and a daily scoop of whey protein together close the gap for ₹50-100 per day. The harder lift is dal portions — most Indians eat 2-3 tbsp; the protein math works out only at 1-1.5 cups daily.