If you're lifting and not seeing change, the meals are the usual culprit. Muscle is built when you train and then feed the recovery. For most people that means roughly 1.6 to 2.2 grams of protein per kilo of bodyweight a day, spread across meals. The hard part isn't knowing that. It's hitting it, every single day, without living in the kitchen.
Your daily protein target, roughly
Take your bodyweight in kilos and aim for around 1.6 to 2.2 grams of protein per kilo. A 70 kg person is looking at roughly 110 to 150 grams a day. Split that across three or four meals so your body has a steady supply, rather than one big hit at dinner.
What a high-protein day looks like
- Breakfast: eggs or a paneer/tofu scramble, or a protein-rich smoothie bowl.
- Lunch: grilled chicken or a rajma/chana bowl with a good portion of dal and curd.
- Snack: Greek yoghurt, sprouts, or roasted chana.
- Dinner: fish or a soya/paneer sabzi with a lighter carb like millet or a small portion of rice.
Vegetarian? You can still hit it
Paneer, tofu, soya, dals, rajma, chana, curd and milk do most of the work. The key is portion size. Vegetarians often eat "protein foods" in amounts too small to matter, so weigh a couple of servings once to calibrate your eye.
The consistency problem (and the fix)
Knowing the target is easy. Cooking measured, high-protein meals twice a day for months is not. That's exactly where a plan pays off. HealthyOme's high-protein packs are portioned to a set protein target, so you hit your number without weighing anything. Pair it with a light routine and read our fat-loss guide if you're leaning out at the same time.
