Notes on my Protein Consumption

27thJan'25

Cost of making my diet “Protein Rich” as a lactose intolerant person

Note – I strength train quite regularly so this level of Protein should not be benchmarked for every type of lifestyle.

Breakfast:

• 3 eggs - Rs 27 ( ~18g Protein)

Evening Snack:

• Protein Shake -

  1. Amul Lactose Free 250 ml Pack– Rs 25 (~7.5 g Protein)

  2. Origin Plant Protein (1 serving) – Rs 80 (~25 g Protein)

  3. 2 Bananas – Rs 15 (~2 g Protein)

Dinner:

• 100g chicken breast or 100-150g Fish

  Chicken Breast by Fresho 100g - Rs 50 (~30 g Protein)

OR

Fish 150g, sourced locally - Rs 45 (~25 g Protein)

Protein from regular diet ~30g Protein

Total Protein Intake/Day ~ 112 grams

Weight: 64 Kgs

Cost for Protein per day ~ Rs 200

Cost for Protein per month ~ Rs 6000

Two Learnings:

• Increase protein intake gradually: A lot of us (including me) want to go from 0 to 100 in a day. Your gut is not ready for that, you need to gradually train it to be ready to consume more protein. There is a high chance you will experience bloating or diarrhea or a bunch of other health issues if you consume way too much protein for your body to handle. One tip: you might also be lactose intolerant (a lot of us are, we just never realize). Try eliminating lactose and see how that works.

• Protein’s expensive: My case is probably worse because of my lactose intolerance but a high protein diet seems very much out of reach to me for so many of us. Include the cost of a gym subscription and this is very much an expensive hobby inaccessible to many. I get quite triggered when I see influencers bullying people for their low protein diets. With the right education and enough disposable income, people will get there naturally. Let us be patient. I am glad Amul is coming out with quality products at more affordable prices, and I am looking forward to how this space plays out.