Here's a hard truth: the average Indian vegetarian diet gives you about 40-50g of protein per day. If you're lifting, you need at least 1.2-1.6g per kg of body weight. That's a massive gap.

The usual suspects — dal, paneer, curd — are decent, but they come loaded with carbs and fats. You'd need to eat 500g of paneer daily to hit 100g protein. That's 1,500+ calories from paneer alone.

The fix isn't complicated:

1. Stack your protein sources — Don't rely on one. Combine edamame (40-46g protein per 100g roasted), sprouted moong, Greek yogurt, and tofu across your meals.

1. Snack smart — Replace chips and biscuits with roasted edamame or peanuts. One 100g pack of roasted edamame gives you more protein than 3 eggs.

1. Front-load protein — Most people eat carb-heavy breakfasts (poha, upma, paratha). Add a protein source to every meal starting from breakfast.

1. Track for 2 weeks — Use any free app. You'll be shocked at how little protein you actually eat.

I built Green Gainz because I was tired of seeing gym-goers in India work hard in the gym and undo it with their diet. If you want structured weekly diet plans and a community of people solving this exact problem, the Inner Circle is open.