8 Indian dinners with over 30g protein that don't require protein powder

That means someone weighing 60kg needs about 48g of protein a day, while a 70kg adult needs around 56g. People who exercise regularly, are older, or are trying to build muscle may need more. A dinner that delivers over 30g of protein can therefore make a significant contribution to your daily requirement. Here are eight Indian dinner ideas that are filling, naturally protein-rich and easy to recreate at home.