Samantha Prabhu, who weighs 50 kg, eats 100g of protein; what should an average Indian woman aim for?

Plan meals strategically

This means vegetarians might need to plan their meals more strategically, combining lentils, dairy, and legumes to hit their daily targets. For most women, the general guideline is between 1.2 to 1.6 grams of protein per kilogram of body weight — roughly 60 to 80 grams per day for someone who weighs 50 kg. However, this number can vary depending on activity level, metabolism, and gut health.

Chowdhary added, “Not everyone can jump straight to 2 g/kg …Some of my clients can’t even hit 50 g, not because protein is the problem, but because the gut isn’t ready. That’s why I recommend a gut cleanse first to help rebuild the gut lining, which eventually helps with protein tolerance.”

 

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Healthy gut

A healthy gut is the foundation for proper protein absorption. Overloading on shakes or supplements too soon may do more harm than good. “Adding more protein to a weak gut is like adding fuel to a fire, which will eventually lead to inflammation & more gut issues like bloating, constipation,” reiterated nutritionist Vivek Vashist.

He explained, “Protein is for repair and growth, and both happen in rest, not rush. If your sleep is disturbed, your body stores effort as fat and forgets to rebuild. As children, we eat with openness; however, as adults, we eat with anxiety while scrolling through meals, chasing supplements. That is not nourishment but negotiation.”

The body only uses what it can absorb. The question isn’t how to add more, but how to create space for what’s already there to work. Digestion begins with calm, not with cooking.

And how do we go about it?

Start small, listen to your body, and focus on gut health first — because even the best protein plan won’t work if your system can’t handle it.

Vashist elaborated, “In Ayurveda, less is more, consistency beats intensity, and cyclical beats routine.” Here’s what can balance their meals:

1. Eat dal or curd before rice, as it prepares the gut fire.
2. Soaked almonds in the morning, paneer cubes in your sabzi, and a spoon of peanut butter before bed.
3. Start the day with warm water and a pinch of rock salt as it wakes the fire, not the stomach.
4. Late-night shakes are a modern myth. The body digests peace, not panic.
5. One deep breath before eating can switch your body from defence to absorption.
6.  Eat with calm, not calculation. That’s how protein becomes prana.