{"id":12959,"date":"2022-02-16T23:42:41","date_gmt":"2022-02-16T18:12:41","guid":{"rendered":"https:\/\/www.prohance.in\/?p=12959"},"modified":"2025-02-17T16:21:47","modified_gmt":"2025-02-17T10:51:47","slug":"how-to-fulfil-daily-protein-requirement-with-protein-rich-foods","status":"publish","type":"post","link":"https:\/\/www.prohance.in\/dev\/blogs\/how-to-fulfil-daily-protein-requirement-with-protein-rich-foods","title":{"rendered":"How to Fulfil Daily Protein Requirement with Protein Rich Foods"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"12959\" class=\"elementor elementor-12959\" data-elementor-settings=\"{&quot;element_pack_global_tooltip_width&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;element_pack_global_tooltip_width_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;element_pack_global_tooltip_width_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;element_pack_global_tooltip_padding&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;top&quot;:&quot;&quot;,&quot;right&quot;:&quot;&quot;,&quot;bottom&quot;:&quot;&quot;,&quot;left&quot;:&quot;&quot;,&quot;isLinked&quot;:true},&quot;element_pack_global_tooltip_padding_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;top&quot;:&quot;&quot;,&quot;right&quot;:&quot;&quot;,&quot;bottom&quot;:&quot;&quot;,&quot;left&quot;:&quot;&quot;,&quot;isLinked&quot;:true},&quot;element_pack_global_tooltip_padding_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;top&quot;:&quot;&quot;,&quot;right&quot;:&quot;&quot;,&quot;bottom&quot;:&quot;&quot;,&quot;left&quot;:&quot;&quot;,&quot;isLinked&quot;:true},&quot;element_pack_global_tooltip_border_radius&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;top&quot;:&quot;&quot;,&quot;right&quot;:&quot;&quot;,&quot;bottom&quot;:&quot;&quot;,&quot;left&quot;:&quot;&quot;,&quot;isLinked&quot;:true},&quot;element_pack_global_tooltip_border_radius_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;top&quot;:&quot;&quot;,&quot;right&quot;:&quot;&quot;,&quot;bottom&quot;:&quot;&quot;,&quot;left&quot;:&quot;&quot;,&quot;isLinked&quot;:true},&quot;element_pack_global_tooltip_border_radius_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;top&quot;:&quot;&quot;,&quot;right&quot;:&quot;&quot;,&quot;bottom&quot;:&quot;&quot;,&quot;left&quot;:&quot;&quot;,&quot;isLinked&quot;:true}}\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a39b240 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a39b240\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e9f89a9\" data-id=\"e9f89a9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8ef1ae2 elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"8ef1ae2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">How to Fulfil Daily Protein Requirement with Protein Rich Foods<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-39d387e abc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"39d387e\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-0a5ed64\" data-id=\"0a5ed64\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-a569792 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a569792\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-048b535\" data-id=\"048b535\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-76bffcf elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"76bffcf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-featured-image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"452\" src=\"https:\/\/www.prohance.in\/dev\/wp-content\/uploads\/2022\/02\/National_Protein_Day_Understanding_the_Importance_of_Protein_in_Indian_Diet-768x452.jpg\" class=\"attachment-medium_large size-medium_large wp-image-16090\" alt=\"A variety of food sources providing high protein\" srcset=\"https:\/\/www.prohance.in\/dev\/wp-content\/uploads\/2022\/02\/National_Protein_Day_Understanding_the_Importance_of_Protein_in_Indian_Diet-768x452.jpg 768w, https:\/\/www.prohance.in\/dev\/wp-content\/uploads\/2022\/02\/National_Protein_Day_Understanding_the_Importance_of_Protein_in_Indian_Diet-300x176.jpg 300w, https:\/\/www.prohance.in\/dev\/wp-content\/uploads\/2022\/02\/National_Protein_Day_Understanding_the_Importance_of_Protein_in_Indian_Diet.jpg 850w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d57f6e1 elementor-icon-list--layout-inline elementor-align-start elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"d57f6e1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items elementor-inline-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-inline-item\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">February 16, 2022<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-inline-item\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">2 min read<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e080e88 elementor-widget elementor-widget-text-editor\" data-id=\"e080e88\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Protein is one of the most vital macronutrients required by the body to build muscles and repair damaged tissues. Unfortunately, the Indian diet is deficient in protein. A\u00a0<a href=\"https:\/\/medium.com\/@healwithpriyanka\/a-look-at-indian-protein-deficiency-and-how-to-fix-it-b5d98ac11564\" target=\"_blank\" rel=\"noopener\">2017 survey<\/a>\u00a0shows that 73% of Indians have a protein deficiency, while 90% are unfamiliar with everyday protein requirements<\/p><p>With\u00a0National Protein Day\u00a0approaching on February 27, why not attempt to increase the\u00a0protein\u00a0intake in your diet? This day is a perfect reminder to start valuing your body\u2019s dependence on protein and also strive to intake an adequate amount of this macronutrient.<\/p><h2>Vegetarian Diet and Its Limitations<\/h2><p>A vegetarian diet has certain limitations regarding\u00a0protein intake\u00a0and content. Both vegan and vegetarian diets lack certain amino acids, including lysine, tryptophan, methionine, and isoleucine.<\/p><p>Not just this! The choice of essential protein foods for vegetarian individuals is much more limited than for those who consume meat. For non-vegetarians, their daily protein requirement can be easily fulfilled through animal products, such as chicken, fish, and red meat, as they are high in protein.<\/p><p>Try the <a href=\"https:\/\/www.prohance.in\/dev\/nutrition-calculator\/prohance\/\"><strong>Nutrition Calculator<\/strong><\/a> to get detailed insight on your daily meal<\/p><h2>Why We Need Protein<\/h2><p>Here are five solid reasons why one should consume adequate protein rich foods every day:<\/p><ul><li><strong>Build: <\/strong>Protein is a key component of the muscles, bones, cartilage, and skin. In fact, the nails and hair comprise primarily of protein.<\/li><li><strong>Repair: <\/strong>The body uses it to form and repair tissue.<\/li><li><strong>Oxygenate: <\/strong>The red blood cells (RBCs) carry a protein compound that transports oxygen within the body, supplying nutrients as required.<\/li><li><strong>Digest: <\/strong>Approximately half of the protein from your diet you ingest each day is required to produce enzymes, which help with digestion of food and the formation of body chemicals and new cells.<\/li><li><strong>Regulate: <\/strong>Protein is essential in hormone regulation, particularly during the cellular change and growth during puberty.<\/li><\/ul><p>Therefore, meeting your daily protein requirement is important for supporting these essential bodily processes. If you are not sure how to increase protein intake, keep reading to know the best protein sources.<\/p><h2>Different Kinds of Protein<\/h2><p>Proteins can be categorised into two forms \u2013 the one obtained from food sources and the other in supplement form.<\/p><ul><li><h3>Whole Food Protein<\/h3><p>As the name suggests, whole food protein has all nine essential amino acids. Plus, these proteins come from whole food sources that are usually rich in other macronutrients as well. Plant-based proteins are incomplete, with exceptions like dairy, hemp seeds, chia seeds, quinoa and tofu. For non-vegetarians, whole proteins can be easily taken from foods like pork, beef, fish and eggs.<\/p><\/li><li><h3>Supplemental Protein<\/h3><p>Protein supplements contain protein in the form of a\u00a0<a href=\"https:\/\/www.prohance.in\/dev\/blogs\/importance-of-protein-powder-in-your-nutrition-diet-recipe\">powder<\/a>, capsules, or snacks bars. They have proteins derived from plant-based sources, such as milk (casein or whey protein), soy, or hemp. These supplements are usually given along with protein-rich foods (depending on\u00a0how much protein is needed per day) or as a\u00a0meal replacement powder\u00a0or snack.<\/p><\/li><\/ul><p><a href=\"https:\/\/www.prohance.in\/dev\/protein-powder\/prohance-consultation-form\"><strong>Consult Now<\/strong><\/a> &amp; get personalized guidance to improve your health and wellbeing<\/p><h2>Daily Protein Requirement<\/h2><p>Achieving protein targets is important, because not getting adequate protein in your daily diet can cause issues with your health. For example, tissue might breakdown, resulting in loss of muscle. But more may not always\u202fbe better. Although it can help you build\u202fmuscle, consuming too much may cause your body to accumulate the surplus as fat.<\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5872778\/\" target=\"_blank\" rel=\"noopener\">The Recommended Dietary Allowance<\/a>\u00a0(RDA) for protein is 0.8 g per kg of protein or 0.36 grams of protein per pound of body weight regardless of your age. This amounts to about 46 g\/day for an average sedentary woman and 56 g\/day for an average sedentary man. However, the exact protein requirements will also depend on other factors, including current fitness level, activity level, overall physical health, age, etc.<\/p><h2>Best Protein Sources for Vegetarians and Vegans<\/h2><p>A person following a vegetarian or vegan diet can rely on the following protein sources to meet their daily protein requirement.<\/p><h3>1. Tofu, Edamame and Tempeh<\/h3><p>Tofu, edamame and tempeh are derived from soybeans. These soy-based proteins contain\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/174291\/nutrients\" target=\"_blank\" rel=\"noopener\">12-20 grams of protein<\/a>\u00a0per\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/174272\/nutrients\" target=\"_blank\" rel=\"noopener\">100 grams of serving<\/a>. Some delicious recipes to resort to are roasted tofu vegetable salad, marinated baked tempeh, and chilly-garlic edamame.<\/p><h3>2. Seitan<\/h3><p>Seitan is another good protein source for vegans and vegetarians alike. Also known as wheat gluten or wheat meat, this plant-based protein is a great meat substitute. Seitan contains\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/2026764\/nutrients\" target=\"_blank\" rel=\"noopener\">25 grams of protein per 100 grams<\/a>. &#8211; Cook it with sauces and vegetables of choice to get your daily dose of protein.<\/p><h3>3. Lentils and Beans<\/h3><p>Beans and lentils are handy protein sources for people who don\u2019t eat meat. While most beans offer\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/174291\/nutrients\" target=\"_blank\" rel=\"noopener\">15 grams protein per 170 grams<\/a>\u00a0per cooked cup, lentils contain\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/174291\/nutrients\" target=\"_blank\" rel=\"noopener\">18 grams protein per 198 grams<\/a>\u00a0per cooked cup. Salads, curries and even soups prepared with beans and lentils are some of the great food options to rely on.<\/p><h3>4. Nutritional Yeast<\/h3><p>Nutritional yeast, a kind of deactivated yeast containing a strain of Saccharomyces cerevisiae, is a complete protein. It is commercially available in yellow granules, flakes, or powder.\u00a0<a href=\"https:\/\/www.vrg.org\/nutrition\/vitamin-b12-and-nutritional-yeast.pdf\" target=\"_blank\" rel=\"noopener\">Sources<\/a>\u00a0say that 16 grams of nutritional yeast offer 8 grams of protein. Incorporate this whole protein in recipes like scrambled tofu, pasta or mashed potatoes.<\/p><h3>5. Other Sources of Protein<\/h3><ul><li>Nuts and seeds<\/li><li>Wild rice<\/li><li>Spelt and Teff<\/li><li>Spirulina<\/li><li>Quinoa<\/li><li>Oats<\/li><\/ul><h2>Tips to Get Enough Protein<\/h2><p>Protein is an essential macronutrient that helps in a number of bodily functions, including building tissues and repair, muscle growth, and digestion. Consuming adequate protein rich foods\u202fis vital for overall well-being and good health. Below are a few tips to help you reach your daily protein requirements:<\/p><ol><li>Add high-quality protein items to your every meal.<\/li><li>Count on the best protein sources like whole grains, dairy, tofu, soy, lentils and beans.<\/li><li>Replace breakfast cereals with eggs.<\/li><li>Top your smoothies and salads with a variety of nuts and seeds.<\/li><li>Choose Greek yoghurt and snack on cheese.<\/li><li>Take a protein shake for breakfast.<\/li><li>Eat canned fish and leaner and larger cuts of meat.<\/li><\/ol><h2>How Much Protein Should You Eat Daily?<\/h2><p>n general, most people should consume between 10%\u202fand 35%\u202fof their daily calories in\u202fprotein. Activities such as biking, lifting weights, and running require extra calories, but the protein percentage remains within the same range.<\/p><p>As you age, especially above 40 years old, sarcopenia, or muscle mass loss, can occur and you may require additional protein. Get help to determine how to fulfil daily protein requirement and ways to boost protein intake.<\/p><p>Also, if you are overweight, you should reduce the amount of calories you consume. A dietitian can help you determine the amount of protein you should consume.<\/p><h2>Conclusion<\/h2><p>From strong muscles and increasing stamina to repairing damaged tissues, the\u00a0importance of protein\u00a0cannot be underestimated. So, make an effort to increase your <a href=\"https:\/\/www.prohance.in\/dev\/blogs\/triple-blend-protein-powder-benefits-and-advantages\">daily\u00a0protein intake<\/a>\u00a0and count on high-quality protein sources.<\/p><p>If you are unsure about how to increase your protein intake, you can rely on Prohance, a balanced nutritional powder for adults that combines high-quality protein and 14 key vitamins and minerals. This specially formulated <a href=\"https:\/\/www.prohance.in\/dev\/\">health supplement<\/a> offers balanced energy, meets nutritional needs hassle-free, and helps to build strong bones and muscles. So, include Prohance <a href=\"https:\/\/www.prohance.in\/dev\/protein-powder\/\">protein powder<\/a> in your diet this National Protein Day and boost your overall health!<\/p><p><em><strong>Disclaimer:<\/strong> This blog\/publication\/editorial\/article is meant for awareness\/educational purposes and does not constitute or imply an endorsement, sponsorship, or recommendation of any products. Please consult your doctor\/healthcare practitioner before starting any diet, medication, or exercise.<\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-f91899d\" data-id=\"f91899d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-e929e34 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e929e34\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column 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elementor-element-cb91ce8\" data-id=\"cb91ce8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1afefd1 elementor-align-justify elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-invisible elementor-widget elementor-widget-button\" data-id=\"1afefd1\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:500}\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#elementor-action%3Aaction%3Dpopup%3Aopen%26settings%3DeyJpZCI6IjE0Njc0IiwidG9nZ2xlIjpmYWxzZX0%3D\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Buy now<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-58ecd39 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"58ecd39\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-9b09880\" data-id=\"9b09880\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-5392bf2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5392bf2\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-0739919\" data-id=\"0739919\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-85e74ba elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"85e74ba\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:0}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Analyse Your Daily Meal to Get Complete Nutrition<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-28cc235 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"28cc235\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-3982d72\" data-id=\"3982d72\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3727424 elementor-align-justify elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-invisible elementor-widget elementor-widget-button\" data-id=\"3727424\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:500}\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.prohance.in\/dev\/nutrition-calculator\/prohance\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Calculate Nutrition Now<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-bd256a0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"bd256a0\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-bf251d1\" data-id=\"bf251d1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-1b78803 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1b78803\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-afd8241\" data-id=\"afd8241\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9db0705 elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"9db0705\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:0}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Expert Nutritionist Advice for Improved Health<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-d9e533d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d9e533d\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-cd05911\" data-id=\"cd05911\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-964e750 elementor-align-justify elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-invisible elementor-widget elementor-widget-button\" data-id=\"964e750\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;,&quot;_animation_delay&quot;:500}\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.prohance.in\/dev\/protein-powder\/prohance-consultation-form\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Avail Free Consultation<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-34f2c31 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"34f2c31\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-950dd72\" data-id=\"950dd72\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-aa36641 elementor-widget elementor-widget-heading\" data-id=\"aa36641\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Related Blogs<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-59f032f elementor-widget elementor-widget-ucaddon_post_list\" data-id=\"59f032f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"ucaddon_post_list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\n<!-- start Post List -->\n\t\t<link id='font-awesome-css' href='https:\/\/www.prohance.in\/dev\/wp-content\/plugins\/unlimited-elements-for-elementor-premium\/assets_libraries\/font-awesome6\/fontawesome-all.min.css' type='text\/css' rel='stylesheet' >\n\t\t<link id='font-awesome-4-shim-css' href='https:\/\/www.prohance.in\/dev\/wp-content\/plugins\/unlimited-elements-for-elementor-premium\/assets_libraries\/font-awesome6\/fontawesome-v4-shims.min.css' type='text\/css' rel='stylesheet' >\n\n<style>\/* widget: Post List *\/\n\n\n\n#uc_post_list_elementor_59f032f\n{\n  display:grid;\n}\n\n\n#uc_post_list_elementor_59f032f .uc_post_list_image div\n{\n  background-size:cover;\n  background-position:center;\n}\n\n\n.uc_post_list .uc_post_list_box{\n\tposition: relative;\n\toverflow: hidden;\n\tdisplay: flex;\n}\n\n#uc_post_list_elementor_59f032f .uc_post_list_image\n{\n  flex-grow:0;\n  flex-shrink:0;\n}\n\n#uc_post_list_elementor_59f032f .uc_post_list_image img\n{\n  width:100%;\n  display:block;\n  transition:0.3s;\n  \n}\n\n\n.uc_post_list_title a{\n\tcolor: #333333;\n}\n.uc_post_list_date{\n\tfont-size: 12px;\n}\n\n#uc_post_list_elementor_59f032f .uc_post_list_content\n{\n  display:flex;\n  flex-direction:column;\n  flex:1;\n}\n\n#uc_post_list_elementor_59f032f .uc_more_btn{\n\n  text-align:center;\n  text-decoration:none;\n  transition:0.3s;\n}\n\n#uc_post_list_elementor_59f032f .button-on-side\n{\n  display:flex;\n  align-items:center;\n}\n\n\n.ue-grid-item-category a\n{\n  display:inline-block;\n  font-size:10px;\n  text-transform:uppercase;\n}\n\n#uc_post_list_elementor_59f032f .ue-meta-data\n{\n  \n  display:flex;\n\n  flex-wrap: wrap;\n  line-height:1em;\n}\n\n#uc_post_list_elementor_59f032f .ue-grid-item-meta-data\n{\n      display:inline-flex;\n      align-items:center;\n}\n\n.ue-grid-item-meta-data\n{\n  font-size:12px;\n}\n\n#uc_post_list_elementor_59f032f .ue-grid-item-meta-data-icon\n{\n  line-height:1em;\n}\n\n#uc_post_list_elementor_59f032f .ue-grid-item-meta-data-icon svg\n{\n  width:1em;\n  height:1em;\n}\n\n\n\n#uc_post_list_elementor_59f032f .ue-debug-meta\n{\n  padding:10px;\n  border:1px solid red;\n  position:relative;\n  line-height:1.5em;\n  font-size:11px;\n  width:100%;\n}\n\n.uc-remote-parent .uc_post_list_box{\n\tcursor:pointer;\n}\n\n#uc_post_list_elementor_59f032f .ue-post-link-overlay\n{\n  display:block;\n  position:absolute;\n  top:0;\n  bottom:0;\n  right:0;\n  left:0;\n}\n\n<\/style>\n\n<div class=\"uc_post_list uc-items-wrapper uc-filterable-grid \" id=\"uc_post_list_elementor_59f032f\"  data-ajax='true'  data-filterbehave='ajax'  querydata='{&quot;count_posts&quot;:4,&quot;total_posts&quot;:154,&quot;page&quot;:1,&quot;num_pages&quot;:39,&quot;orderby&quot;:&quot;rand&quot;,&quot;orderdir&quot;:&quot;desc&quot;}' >    \t\n  <div class=\"uc_post_list_box\">\n    \n  \t    <div class=\"uc_post_list_image\">\n      <a href=\"https:\/\/www.prohance.in\/dev\/blogs\/pregnancy-diet-plan-for-every-trimester\" title=\"Pregnancy Diet Plan for Every Trimester\" target=\"_self\">\n          \n            <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.prohance.in\/dev\/wp-content\/uploads\/2021\/05\/weekly-nutrition-guidance-during-pregnancy-diet-plan-for-pregnant-women-300x141.jpg\"  src=\"https:\/\/www.prohance.in\/dev\/wp-content\/uploads\/2021\/05\/weekly-nutrition-guidance-during-pregnancy-diet-plan-for-pregnant-women-300x141.jpg\" alt=\"weekly-nutrition-guidance-during-pregnancy-diet-plan-for-pregnant-women\" width=\"300\" height=\"141\">\n        \t\n        \n      <\/a>\n    <\/div>\n  \t\t\n  \n    <div class=\"uc_post_list_content\">\n      <div class=\"uc_post_list_content_inside\">\n        \n                          \n        \t        \t\t        \t\t\n        \n        \t        \n        \t<div class=\"ue-grid-item-category  blogs  healthy-motherhood-blog \">\n                            <a href=\"https:\/\/www.prohance.in\/dev\/.\/blogs\/healthy-motherhood-blog\" target=\"_self\">Healthy motherhood<\/a>\n                      \t<\/div>\n        \n                        \n         <h6 class=\"uc_post_list_title\"><a target=\"_self\" href=\"https:\/\/www.prohance.in\/dev\/blogs\/pregnancy-diet-plan-for-every-trimester\" title=\"Pregnancy Diet Plan for Every Trimester\">Pregnancy Diet Plan for Every Trimester<\/a><\/h6>\t\n         \n        <div class=\"ue-meta-data\">\n            <div class=\"ue-grid-item-meta-data\"><span class=\"ue-grid-item-meta-data-icon\"><i class=''><\/i><\/span>  May 8, 2021<\/div>                                   \n            \n          \n                        \n            \n                        \t          \n          \t\t          \n            \t<div class=\"ue-grid-item-meta-data\"><span class=\"ue-grid-item-meta-data-icon\"><i class=''><\/i><\/span> 5 min read <\/div>\n                        \n                        \n            \n              \n          <\/div>         \n                \n                 \n                 \n      <\/div>\n    <\/div>\n     \n       \n  \n   <\/div>\n<div class=\"uc_post_list_box\">\n    \n  \t    <div class=\"uc_post_list_image\">\n      <a href=\"https:\/\/www.prohance.in\/dev\/blogs\/post-surgery-diet-for-fast-recovery\" title=\"Post-Surgery Diet: Guidelines for Recovery\" target=\"_self\">\n          \n            <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.prohance.in\/dev\/wp-content\/uploads\/2024\/11\/dietary-guidelines-for-post-surgery-recovery-300x176.jpg\"  src=\"https:\/\/www.prohance.in\/dev\/wp-content\/uploads\/2024\/11\/dietary-guidelines-for-post-surgery-recovery-300x176.jpg\" alt=\"dietary-guidelines-for-post-surgery-recovery\" width=\"300\" height=\"176\">\n        \t\n        \n      <\/a>\n    <\/div>\n  \t\t\n  \n    <div class=\"uc_post_list_content\">\n      <div class=\"uc_post_list_content_inside\">\n        \n                          \n        \t        \t\t        \t\t\n        \n        \t        \n        \t<div class=\"ue-grid-item-category  blogs  nutrition-for-recovery-blog \">\n                            <a href=\"https:\/\/www.prohance.in\/dev\/.\/blogs\/nutrition-for-recovery-blog\" target=\"_self\">Nutrition for Recovery<\/a>\n                      \t<\/div>\n        \n                        \n         <h6 class=\"uc_post_list_title\"><a target=\"_self\" href=\"https:\/\/www.prohance.in\/dev\/blogs\/post-surgery-diet-for-fast-recovery\" title=\"Post-Surgery Diet: Guidelines for Recovery\">Post-Surgery Diet: Guidelines for Recovery<\/a><\/h6>\t\n         \n        <div class=\"ue-meta-data\">\n            <div class=\"ue-grid-item-meta-data\"><span class=\"ue-grid-item-meta-data-icon\"><i class=''><\/i><\/span>  November 19, 2024<\/div>                                   \n            \n          \n                        \n            \n                        \t          \n          \t\t          \n            \t<div class=\"ue-grid-item-meta-data\"><span class=\"ue-grid-item-meta-data-icon\"><i class=''><\/i><\/span> 4 min read <\/div>\n                        \n                        \n            \n              \n          <\/div>         \n                \n                 \n                 \n      <\/div>\n    <\/div>\n     \n       \n  \n   <\/div>\n<div class=\"uc_post_list_box\">\n    \n  \t    <div class=\"uc_post_list_image\">\n      <a href=\"https:\/\/www.prohance.in\/dev\/blogs\/healthy-meal-plan-for-holiday\" title=\"Healthy Meal Plans for Holidays, Trips, and Traveling\" target=\"_self\">\n          \n            <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.prohance.in\/dev\/wp-content\/uploads\/2021\/12\/Healthy-Meal-Plans-for-Holiday-Binging-updated-300x176.jpg\"  src=\"https:\/\/www.prohance.in\/dev\/wp-content\/uploads\/2021\/12\/Healthy-Meal-Plans-for-Holiday-Binging-updated-300x176.jpg\" alt=\"A group of young people on vacation enjoying healthy meal\" width=\"300\" height=\"176\">\n        \t\n        \n      <\/a>\n    <\/div>\n  \t\t\n  \n    <div class=\"uc_post_list_content\">\n      <div class=\"uc_post_list_content_inside\">\n        \n                          \n        \t        \t\t        \t\t\n        \n        \t        \n        \t<div class=\"ue-grid-item-category  blogs  maintaining-active-lifestyle-blog \">\n                            <a href=\"https:\/\/www.prohance.in\/dev\/.\/blogs\/maintaining-active-lifestyle-blog\" target=\"_self\">Maintaining active lifestyle<\/a>\n                      \t<\/div>\n        \n                        \n         <h6 class=\"uc_post_list_title\"><a target=\"_self\" href=\"https:\/\/www.prohance.in\/dev\/blogs\/healthy-meal-plan-for-holiday\" title=\"Healthy Meal Plans for Holidays, Trips, and Traveling\">Healthy Meal Plans for Holidays, Trips, and Traveling<\/a><\/h6>\t\n         \n        <div class=\"ue-meta-data\">\n            <div class=\"ue-grid-item-meta-data\"><span class=\"ue-grid-item-meta-data-icon\"><i class=''><\/i><\/span>  December 8, 2021<\/div>                                   \n            \n          \n                        \n            \n                        \t          \n          \t\t          \n            \t<div class=\"ue-grid-item-meta-data\"><span class=\"ue-grid-item-meta-data-icon\"><i class=''><\/i><\/span> 2 min read <\/div>\n                        \n                        \n            \n              \n          <\/div>         \n                \n                 \n                 \n      <\/div>\n    <\/div>\n     \n       \n  \n   <\/div>\n<div class=\"uc_post_list_box\">\n    \n  \t    <div class=\"uc_post_list_image\">\n      <a href=\"https:\/\/www.prohance.in\/dev\/blogs\/nutritional-tips-and-healthy-diet-for-breastfeeding-mothers\" title=\"Top Foods to Increase Breast Milk: The Ultimate Diet Guide for Breastfeeding Mothers\" target=\"_self\">\n          \n            <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.prohance.in\/dev\/wp-content\/uploads\/2021\/09\/Nutritional-Tips-And-Healthy-Diet-For-Breastfeeding-Mothers-300x176.jpg\"  src=\"https:\/\/www.prohance.in\/dev\/wp-content\/uploads\/2021\/09\/Nutritional-Tips-And-Healthy-Diet-For-Breastfeeding-Mothers-300x176.jpg\" alt=\"Healthy Diet for Breastfeeding Mother\" width=\"300\" height=\"176\">\n        \t\n        \n      <\/a>\n    <\/div>\n  \t\t\n  \n    <div class=\"uc_post_list_content\">\n      <div class=\"uc_post_list_content_inside\">\n        \n                          \n        \t        \t\t        \t\t\n        \n        \t        \n        \t<div class=\"ue-grid-item-category  blogs  healthy-motherhood-blog \">\n                            <a href=\"https:\/\/www.prohance.in\/dev\/.\/blogs\/healthy-motherhood-blog\" target=\"_self\">Healthy motherhood<\/a>\n                      \t<\/div>\n        \n                        \n         <h6 class=\"uc_post_list_title\"><a target=\"_self\" href=\"https:\/\/www.prohance.in\/dev\/blogs\/nutritional-tips-and-healthy-diet-for-breastfeeding-mothers\" title=\"Top Foods to Increase Breast Milk: The Ultimate Diet Guide for Breastfeeding Mothers\">Top Foods to Increase Breast Milk: The Ultimate Diet Guide for Breastfeeding Mothers<\/a><\/h6>\t\n         \n        <div class=\"ue-meta-data\">\n            <div class=\"ue-grid-item-meta-data\"><span class=\"ue-grid-item-meta-data-icon\"><i class=''><\/i><\/span>  September 17, 2021<\/div>                                   \n            \n          \n                        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class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#elementor-action%3Aaction%3Dpopup%3Aopen%26settings%3DeyJpZCI6IjcyMTYiLCJ0b2dnbGUiOmZhbHNlfQ%3D%3D\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">View product<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Protein is one of the most vital macronutrients required by the body to build muscles and repair damaged tissues. Unfortunately, the Indian diet is deficient in protein. A\u00a02017 survey\u00a0shows that 73% of Indians have a protein deficiency, while 90% are unfamiliar with everyday protein requirements With\u00a0National Protein Day\u00a0approaching on February 27, why not attempt to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":16090,"comment_status":"closed","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[5,63],"tags":[],"class_list":["post-12959","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs","category-maintaining-active-lifestyle-blog"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.4 (Yoast SEO v28.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Discover Protein Rich Foods to Satisfy Daily Protein Requirement | Prohance<\/title>\n<meta name=\"description\" content=\"Explore our guide for protein rich food to meet daily protein requirements. 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