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There have been several occasions and plenty of references made to the wonder-macro: Protein! One important reason you need this generous macronutrient is to build and repair muscles. In addition, it works to raise your metabolism and burn the flab, improves your immunity, and boosts energy.

Check our guide to the top 10 foods to add on your protein-friendly list!


This curd-riddled cheese product is full with casein protein, which is a slow digesting protein that supplies your building muscles with a steady delivery of essential amino acids. This is the best snack food for having before bedtime.

Protein: 26 gm. per 100 gm of Paneer or Cottage cheese.


These humble protein super heroes are the next best thing for muscle. Having a high biological value of 100, it hoards all the essential amino acids a food could possibly possess.

Protein: 6.6 gm. per one large egg

Recomended Read: More than 70% of the Indians are Protein Deficient


Milk remains the most reliable source of best quality protein with the biological value coming second to that of an egg. We are not talking about the flavourless, watery, skim milk. Go for full fat milk (moderation is always good!) with all the essential fat soluble vitamins and minerals intact, has high protein content and is undoubtedly tastier!

Protein: 6 gm per 150 ml (1 medium sized cup)

Whey Protein

One of the best, cleanest, purest forms of protein with the highest biological value! This power protein fits in alright in your list with an impressively complete amino acid profile. Whey protein is the safest, low calorie, high protein, fat burning, rapidly digesting and a perfect post workout food.  Great for building lean muscles, even greater for those looking to burn fat especially with its rich supply of BCAAs.

Protein: 22 gm. per scoop

Chicken Breast

This meat-lover’s all time favourite delivers more protein than other poultry options, which is why we recommend it to you. Go for the farm bred organic variety for the best produce.

Protein: 24 gm. per 85 gm. serving

Salmon (Rohu)

Not only does salmon taste better, but also supplies a good burst of protein. In addition, you also get to bask in the benefits of fat-fighting long chain omega 3 fatty acids.

Protein: 23 gm. per 85 gm. serving

Sardines (Bangda)

Not only are sardines rich in protein, they also deliver plenty of omega-3 fats and vitamin D. Research suggests that higher intakes of vitamin D can boost testosterone production, for men.

Protein: 21 gm. per 85 gm. serving

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Navy Beans (white rajma)

Beans are an extremely cheap source of protein, and of the most commonly available canned legumes, navy beans lead the way. Each cup also supplies an impressive 13 g of dietary fiber.

Protein: 20 gm. per 1 cup


Unlike Rajma or navy beans or whole moong, lentils (toor, masoor, chana dal)  do not need to be soaked before cooking. They cook fast and also punch a protein and fiber packed nutritious lunch option. Toss them either with your brown rice khichdi or pulao or make a lentil soup or just tuck into a bowl of dal or sambar.

Protein: 7 gm. per 30 gm serving

Mixed Nuts

Nuts like peanuts, cashews and almonds make for a crunchy way to add more protein, fiber and energy to your mid-day woes. The tasteful crunch adds to your taste-buds’ pleasure too! Pistas have a good amount of nutrition packed in them: high on protein, MUFAs, fiber and also doubles up as a great energy booster. While walnuts add to your day a good dose of healthy Omega 3 fatty acids; they also serve as a good source of copper which is required for energy production in the body.

Protein: 8 gm. per palmful of serving

Add OZIVA Protein & Herbs Shake to Your Diet if your diet is lacking in proteins.

If you want a detailed nutrition consultation, drop us a mail at or call us on 9769298556 and our experts will help you with your fitness goal

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