Protein Guides
Hitting your protein target with everyday food — how much you need, the best Indian sources, and the mistakes to avoid.
5 articles
What to Eat and Lift While You're on GLP-1s
Protein targets by month, meal timing for near-zero appetite, and a training plan built for GLP-1 users — from month one through maintenance.
Losing Weight on Ozempic? You're Probably Losing Muscle Too
GLP-1 drugs like Ozempic and Mounjaro can take up to 40% of your weight loss from muscle, not fat. Here's the protein and training protocol that protects it.
How to Build Muscle on a Vegetarian Diet in India
Paneer, dal, curd and soya can build real muscle — if the calories and protein are actually tracked. The vegetarian bulking plan that fixes the two mistakes stalling most Indian lifters.
How to Get 100g Protein a Day as a Vegetarian in India (No Eggs)
Hitting 100 grams of protein on a pure vegetarian Indian diet is completely doable — it just needs different portion sizes than most people expect. Here are the foods, the numbers, and three full day plans.
How Much Protein Do You Actually Need Daily? A Simple Indian Guide
Most Indian diets fall short on protein without anyone realising it. Here's how to calculate your real daily target and hit it with everyday food.