Protein gets discussed constantly these days, and for good reason: even people who eat meat, eggs, and fish regularly are often still protein deficient. This isn’t because protein is some special marker of health that outranks everything else — it’s simply because most of our everyday diets are quietly built around too little of it.
A reasonable baseline to work from is about 1 gram of protein per kilogram of body weight per day. That number surprises most people once they actually total up what they eat — dal alone, for instance, contributes less protein than people assume compared to sources like paneer, tofu, eggs, or meat, so relying on it as your main source often leaves a real gap.
If you’re building a plate, a useful mental model is dividing it into quarters — grains, vegetables, and a full quarter dedicated to protein: an egg, fish, paneer, tofu, or a meaningful serving of legumes, not just a token spoonful.
A question that comes up often: is protein powder necessary? Not if you’re meeting your needs through food — it’s a convenient option, not an essential one. What matters more than the source is bioavailability, meaning how well your body actually absorbs the protein you’re eating, and how gradually you introduce more of it. Jumping your intake up quickly, especially from a source your gut isn’t used to — soy is a common example — can cause bloating that has nothing to do with the food being “bad” for you and everything to do with adjustment. Increase gradually and give your gut time to adapt.
So don’t just ask whether you’re eating “enough” protein by feel. Do the quick math against your body weight, look honestly at how much of your plate is actually protein versus how much you assume is, and if you’re making a change, make it gradually rather than all at once.
From the Wellness Wisdom lecture series at Mystic Yoga.
About the Author
Abhishek Maheshwari is a yoga teacher, author, and the Founder of Mystic Yoga. His work integrates Yoga, Meditation, Ayurvedic Nutrition, and Spiritual Philosophy to promote holistic health and well-being through classes, retreats, and corporate wellness programs.