1. Snack on Greek Yogurt
Greek yogurt has half the calories and twice in protein when compared to regular yogurt thus making it perfect for munching with some fruits or by itself. Take a glass of buttermilk/ chaach/ Lassi along with your regular breakfast to protein’ify your morning.
2. Protein’ify your meal
Add some nuts/sunflower seeds/ flax seeds to your salad to get that extra protein. Chickpeas are also a great source of protein.
If you eat rice for lunch or dinner, have it with lentils/ Rajma/peas/ black beans/moong Dal.
Consume Tofu/ paneer with your meal.
Substitute regular cheese with cottage cheese.
3. Substitute rice with Quinoa at times
Quinoa is also known as Super Protein as it includes all 9 essential amino acids that the body cont produce. Add it to your salad to pump up your protein portion or make Indian-style upma with it.
4. Snack right
Have mid-meal cravings. Then who is stopping you to snack? Just do it in the right manner. protein bar / some nuts/nut butter like peanut butter, almond butter, and string cheese is what you should be looking at when you are hungry. Nuts are high in calories as well as protein. Avoid protein bars that contain more/artificial sugars
5. Just add cubes of Paneer/ Tofu/ Boiled eggs
If you find protein is missing from your regular plate add sides of curd/ paneer/ boiled eggs to complete it.