Published: October 31, 2025 04:24 PM IST
To reach your daily protein goal, consider adding these high-protein foods to your diet, recommended by fitness coach Dharam Kumar.
When it comes to building a better physique, forget the hype. You need a blueprint, not a magic trick. According to Goa-based fitness coach Dharam Kumar aka Beardaholic, the blueprint can start with a non-negotiable goal: consuming 100 grams of protein per day. Read this also ₹100: ‘Most of them are vegetarian’>Goan fitness coach shares 16 best Indian high protein options 100: ‘Most of them are vegetarian’
Choose your fuel, secure your profits
She posted the ultimate cheat sheet on Instagram, proving that hitting the 100-gram protein mark is no easy task — it’s just a game of choosing four power-packed items from her list. Dharma’s strategy is simple: Each item below provides about 25 grams of high-grade protein. Gather any four throughout your day, and you’re good.
In an Instagram post on February 8, she wrote in her caption: “Here’s how you’re going to meet your 100 grams of protein a day. Swipe and choose any four, and you’re sorted.”
Top 4 Non-Vegetarian Protein Alternatives
Dharma shares four non-vegan alternatives, tried-and-true heavy hitters for rapid repair and growth:
⦿ Raw Shrimp 100 grams = 25 grams protein
⦿ 4 whole eggs = 24 grams protein
⦿ 120 grams chicken breast = 25 grams protein
⦿ Tuna 120 grams = 28 grams protein
Top 5 Vegetarian Protein Options
Don’t eat meat? No problem. The vegetarian options shared by Dharma are dense, effective, and easily integrated into meals. Dharma shared these 5 high-protein vegetarian options:
⦿ 50 grams soya chunks = 25 grams protein
⦿ Skyr 250 g (an Icelandic cultured dairy product) = 27 g protein
⦿ 1 scoop whey = 24 grams protein
⦿ 100 grams of low-fat cottage cheese = 25 grams of protein
⦿ Tempeh 140 grams = 25 grams protein
Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
This article is for informational purposes only and is not a substitute for professional medical advice.
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