Vegetarian protein from your own kitchen
Elaras team · Updated 19 Oct 2026 · General wellness information, not medical advice
Protein isn't only about eggs and chicken. A traditional South Indian kitchen already has plenty of good protein sources.
How much protein do you need?
As a general guide, ICMR-NIN suggests around 0.8 g of protein per kilogram of body weight per day for healthy adults. Your actual need depends on age, activity and health. Your coach can estimate it for you during the free wellness check.
Protein foods you already have
- Dals: toor, moong and chana dal in sambar, kootu and paruppu podi.
- Sundal: chickpeas, green gram, cowpeas and field beans. A great evening snack.
- Curd, buttermilk, milk and paneer: a bowl of curd a day is an easy start.
- Peanuts and sesame: in chutneys and podis, in moderate amounts.
- Millets: ragi, kambu and thinai, mixed with rice or as a breakfast.
- Soya chunks and tofu: once or twice a week in a kuzhambu or stir-fry.
Four easy ways to eat more
- Add one protein item to every meal: sambar or sundal at breakfast, kootu or curd at lunch, dal at dinner.
- Swap the evening biscuit for a handful of sundal or roasted chana.
- Try adai, or add a little more urad dal and lentils to your dosa batter.
- Have a glass of buttermilk or milk in the afternoon or evening.
With a kidney condition, follow your kidney specialist's advice on protein. For any other condition, check with your doctor first.