Protein intake daily 140 g

 💡 Sample daily intake:

TimeProtein SourceEst. Protein
BreakfastEggs / Oats / Milk20–30 g
Post WorkoutWhey Protein25 g
LunchChicken / Paneer / Dal30–40 g
SnackGreek yogurt / Nuts10–15 g
DinnerFish / Lentils / Tofu20–30 g
Total~120–140 g

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