When people hear “high-protein diet,” they often imagine protein shakes, powders, expensive supplements, or complicated meal-prep recipes. But your everyday Indian kitchen already has plenty of protein-rich foods. From chicken and fish to paneer, eggs, dal, chickpeas and curd, it is possible to create a satisfying dinner that provides more than 30 grams of protein without adding protein powder. The key is not simply eating more food—it is combining protein-rich ingredients in