The Economic Times

10+ protein-rich foods a gut doctor recommends to help you hit 20g per meal with zero effort

Protein is essential for good health, supporting muscle growth and helping you feel fuller for longer. Experts recommend aiming for around 20 grams of protein per meal. This can be achieved through options such as chicken, eggs, paneer, Greek yoghurt, and chickpeas. Simple meal ideas include rajma curry or paneer sabzi. Protein supplements are also available if needed. Making consistent and practical changes can help ensure a balanced, protein-rich diet for improved overall health.