Dear Reader,

The latest ICMR dietary guidelines recommend that people avoid consuming a high level of protein, especially protein supplements. It is best to fulfil one’s daily protein requirements through dietary sources. 

Dietary proteins come from both plant and animal sources. Animal proteins, such as those found in meat, poultry, fish, eggs, and milk, contain all twenty amino acids, including the nine essential amino acids (EAAs) necessary for new protein synthesis in the body. 

Plant-based sources like lentils, green gram, horse gram, black gram, chickpeas, kidney beans, cowpeas, soybeans, and green peas are also rich in proteins. 

Nuts and seeds, including almonds, pistachios, cashews, walnuts, hazelnuts, chia seeds, pumpkin seeds, flax seeds, and sesame seeds, provide significant protein as well.

You may consider the following options for snacking:

• Mixed nuts
• Roasted gram
• Roasted gram flour
• Sprouted moong and gram
• Cottage cheese or tofu added to soups and salads
• Eggs 
• Dal Snacks (made of different pulses) 

Please note that a balanced diet consisting of adequate protein, carbohydrates and healthy fats is important for muscle building. Hope this helps.