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Eggs:
Eggs are one of the best and cheapest sources of protein in India. Eating a whole egg gives us high quality protein as well as vitamins, minerals, and antioxidants. Adding few extra egg whites to the meals increase the protein quality and quantity.
Protein per 100 gram (whole eggs): 12-18g
2) Chicken Breast:
Chicken is a great source of lean protein with a higher proportion of protein to fat.
Protein per 100g (boneless): 27-31g
3) Hung Curd:
Best way to get a good source of protein is by using hung curd. Normal home made curd is strained through a muslin cloth and the lactose drained out. Thick curd if the best source of protein
Protein per 100g: 10g
4) Cottage cheese:
Paneer is one of the most loved Indian food and a lot of dishes can be made using this.
This can be also made at home by curdling full fat milk with some curd and vinegar
Paneer a good quality source of protein and it is affordable. However, like all other milk-based products, paneer is not recommended for lactose intolerant people.
Protein per 100g: 10-12g
5) Whey protien Powder:
A lot of good brands are available and give good quality protein and should be especially used for vegetarians. Most of them have added vitamins and minerals . Look for authentic brands and select those with the least amount of additives and emulsifiers.
Protein per 30 gm: 22-24 gm.