Post by : Saif Rahman

A fitness trainer based in Goa, Dharma Kumar, has put together a list of 16 Indian foods that are high in protein and cost less than ₹100. In his post, he emphasised that protein isn’t limited to meat or eggs — many everyday vegetarian ingredients are nutritious, filling and budget-friendly.

Known online as Beardholic, Dharma used Instagram to highlight affordable sources of protein that are already common in Indian kitchens. He noted these items supply good nutrition, fibre and energy, making them suitable for people who want to stay strong without spending much.

Protein isn’t only from animal sources

Contrary to popular belief, meat and eggs are not the only reliable protein sources. Dharma pointed out that vegetarian choices — including lentils, beans and dairy — also deliver substantial protein. His recommendations include paneer, rajma (kidney beans), chole (chickpeas), tofu and curd.

He added that while some plant proteins may lack certain amino acids, consuming a mix of different foods can provide a complete nutrient profile.

Cheap and widely available

What stands out about Dharma’s selection is accessibility: each item is inexpensive and easy to find at local markets. He suggested these foods can be incorporated into daily meals without major dietary changes.

Here are several of the high-protein options he listed:

100g paneer – 18g protein – ₹100

1 egg – 6g protein – ₹85 per dozen

100g soya chunks – 52g protein – ₹34

100g black chana – 19g protein – ₹32

100g rajma – 24g protein – ₹30

100g masoor dal – 9g protein – ₹50

170g lobia (black-eyed peas) – 14g protein – ₹74

100g chole (chickpeas) – 20g protein – ₹55

100g high-protein curd – 12g protein – ₹55

100g lactose-free curd – 3g protein – ₹100

100g tofu – 15g protein – ₹60

250ml slim milk – 7.5g protein – ₹90

100g toor dal – 8g protein – ₹88

100g besan (gram flour) – 22g protein – ₹60

100g Greek yoghurt – 6g protein – ₹40

30g cheese slices – 6.8g protein – ₹80

Simple ways to add them to meals

Dharma offered practical suggestions for using these ingredients: dal can be a daily staple, paneer works in curries or as a grilled option, and curd can accompany meals or be blended into smoothies. His point: most people don’t need costly supplements when affordable foods supply ample protein.

Reaching more people

The post has resonated with fitness enthusiasts and vegetarians seeking lower-cost protein sources. Many users thanked him for a down-to-earth guide that supports muscle building and general fitness without heavy spending.

Nutrition experts note that protein is essential for muscle repair, strength and overall wellbeing, and adequate intake matters across all ages.

The key message

Dharma Kumar’s advice is straightforward: healthy eating need not be expensive. Common ingredients found in Indian households—from dals to dairy—offer powerful, affordable protein options that help maintain strength and good health.

Summary:
Goa-based fitness coach Dharma Kumar listed 16 inexpensive Indian foods rich in protein (under ₹100), mostly vegetarian items like paneer, lentils, rajma, curd and tofu. He urged people to combine these foods daily to meet protein needs affordably.

#Wellness