Goa coach Dharma Kumar’s 16 budget-friendly protein picks for Indian kitchens

Goa-based fitness coach Dharma Kumar recently shared a practical list of 16 high-protein Indian foods, each priced below ₹100. In his post he reminded readers that protein isn’t just found in meat or eggs — many familiar vegetarian items are both nutritious and delicious.

Dharma, who posts as Beardholic on Instagram, put together the guide to show how simple pantry ingredients can supply the protein, fibre and energy people need — without stretching the wallet.

Protein can come from everyday ingredients

There’s a common belief that meat, fish or eggs are the primary protein sources. Dharma counters that vegetarian staples — lentils, legumes and dairy — also deliver strong amounts of protein. His selections include paneer, rajma (kidney beans), chole (chickpeas), tofu and curd.

He also noted that while some plant proteins may not offer every amino acid on their own, combining a variety of foods across meals will meet the body’s needs.

Budget-friendly and easy to source

What makes Dharma’s list appealing is affordability and availability: each item can be bought at local markets and folded into daily cooking without big changes to routines.

Here are some of the top high-protein options he highlighted:

100g paneer – 18g protein – ₹100

1 egg – 6g protein – ₹85 per dozen

100g soya chunks – 52g protein – ₹34

100g black chana – 19g protein – ₹32

100g rajma – 24g protein – ₹30

100g masoor dal – 9g protein – ₹50

170g lobia (black-eyed peas) – 14g protein – ₹74

100g chole (chickpeas) – 20g protein – ₹55

100g high-protein curd – 12g protein – ₹55

100g lactose-free curd – 3g protein – ₹100

100g tofu – 15g protein – ₹60

250ml slim milk – 7.5g protein – ₹90

100g toor dal – 8g protein – ₹88

100g besan (gram flour) – 22g protein – ₹60

100g Greek yoghurt – 6g protein – ₹40

30g cheese slices – 6.8g protein – ₹80

Simple ways to add them to meals

Dharma suggested easy preparations: lentils as dal, grilled or curried paneer, curd with meals or blended into smoothies. His point was clear — many people don’t need pricey supplements when everyday foods provide ample protein.

A practical message that resonated

The post struck a chord with fitness enthusiasts and vegetarians seeking cost-effective protein. Many thanked him for a down-to-earth guide that supports muscle building and general health without high expense.

Nutrition experts agree that protein helps repair muscles, build strength and support wellbeing across ages — from children to older adults.

Final thought

Dharma Kumar’s advice is straightforward: eating well doesn’t have to be expensive. Most Indian kitchens already contain affordable ingredients that, when combined thoughtfully, deliver the protein needed to stay healthy and strong.

Summary:
A Goa-based fitness coach, Dharma Kumar, shared 16 inexpensive Indian foods rich in protein, all under ₹100. His list features common vegetarian choices such as paneer, lentils, rajma, curd and tofu, and he recommends mixing these staples daily to maintain strength and health.