Busy Lifestyle, Low Protein? Easy Ways to Meet Your Daily Protein Needs

Introduction

In today’s hectic world, we often seem to be in a never-ending race rushing from one place to other, juggling work, meetings and countless other responsibilities. Many of us are busy, and often overwhelmed by this ongoing life. We often neglect our own dietary and health requirements in the process, which over time may raise our risk of chronic disease that can be avoided¹.

Unhealthy eating habits are frequently the result of poor planning, busy lifestyle, and continuous stress. In order to save time, many people turn to convenience and quick food, which results in higher calorie intake but lower intake of nutrient-dense foods².

One major nutrient that is frequently compromised in such schedules is protein. Daily protein consumption is likely to be inadequate when meals are hurried, skipped or replaced with processed foods. Energy levels, immunity, physical strength and overall well-being can all be impacted over time by this shortfall.

The significance of protein³

Amino acids, the building blocks of your body, are what the proteins are made of. As Indians we need high quality protein-rich meals on a regular basis to function properly.

Role of protein:

• Promotes strength and preservation of muscle.
• Gives satiety and aids with weight control.
• Supports immunity
• Promotes rehabilitation and wound healing by supporting tissue repair.
• Promotes synthesis of hormones and enzymes.

How much protein do you need?

Standard protein recommendation as per Recommended Dietary Allowance (RDA) is 0.8-1 g/kg body weight for adults i.e. a 60kg adult needs 48-60g protein daily⁴. However, Indian diets are typically rich in carbohydrates, with nearly 60% of daily energy coming from cereals such as rice and wheat, while protein intake often remains low at around 12%⁵. This imbalance causes inadequate protein intake, which has been linked to muscle loss, slower recovery from illness, fatigue and greater risk of frailty with age. This highlights the need to increase the intake of protein.

Why people miss out on protein⁶

Convenience might often take preference over nutrition in today’s hectic life. Typical reasons could be:

• Skipping breakfast
• High intake of refined foods.
• Limited home cooked meals
• Regular dining out
• Irregular meal time
• Unawareness about protein rich foods

Protein rich foods that can be included

All of the critical amino acids needed for muscle synthesis, tissue repair and immune cell production are found in the high-quality protein sources⁷ like:

• Eggs
• Chicken
• Fish
• Milk and it’s products
• Soy protein isolates (rich in limiting amino acids)

Plant-based sources such as dals, pulses, nuts, soy and seeds can also deliver good quality protein when combined with cereals⁸

Here are few nutrition hacks to increase protein intake:

• Eggs: The super hero in terms of protein. Eggs are versatile and can be consumed as scrambled, boiled, poached, or in omelet whichever form suits your taste .
• Greek yogurt: Mix yogurt with your preferred fruit or berries and add some seeds and nuts on top. Nuts and seeds combined with milk or curd or yogurt make for a filling and high protein snack.
• Moong dal chilla (crepe) with curd: Moong dal soaked and blenderised into a batter can be used to make this protein rich chilla. It is easy to digest, it supports digestive health and can be combined with additional protein in form of curd.
• Smoothie: For those who miss meals, a smoothie consisting of milk, peanut butter, nuts, oats and fruit is helpful. It is nutrient dense and good to carry on the go.

Smart tips to increase your protein:

1. Protein in each meal: Including protein-rich foods in each meal in lieu of simple carbohydrate can help in supporting muscle mass, increase satiety, and regulate blood sugar^9,10.
2. Choose a protein rich snack: Keeping protein rich snacks on hand can help you avoid relying on fried or sugary snacks when hunger strikes. One can choose roasted chana, peanuts, nuts or mix seeds¹¹.
3. Pre planning your meals: Consistency can be achieved when high – protein foods are prepared ahead of time. For example, boiling eggs, making home made paneer and refrigerating it could be helpful.
4. Choose extra serve of protein: By choosing an additional serve of dal, curd, paneer, chicken, fish etc., instead of rice or roti you can improve your protein intake.
5. Don’t miss meals: Skipping meals is associated with a lower intake of protein and poor nutritional balance. Skipping meals can lead to hunger pangs later and increases the chance of intake of unhealthy foods.

Majority of us are struggling to meet our protein requirement. Sometimes if adequate dietary intake is a challenge with daily diet, a dairy based nutritional drink like Complan Viemax can be included in the diet for adults. It provides high quality protein along with 31 vital nutrients, prebiotics and probiotics that support satiety and gut health. When consumed as a part of balanced diet, it helps bridge everyday nutritional gaps, supports strength, immunity and overall gut wellness making it an asset for today’s busy lifestyle.

References

1. Mullins A. Busy people need to eat healthy, too! March 23, 2015. Nutrition. University of Florida IFAS Extension

2. Ai, Y., & Jiang, M. (2024). Effects of busy mindset on preference for high-calorie foods. Scientific Reports, 14(1), Article 16838. https://doi.org/10.1038/s41598-024-16838-x

3. https://www.who.int/news-room/fact-sheets/detail/healthy-diet

4. ICMR–National Institute of Nutrition. (2024). Revised short summary report on nutrient requirements for Indians: Recommended dietary allowances (RDA) and estimated average requirements (EAR) (Updated ed.). Indian Council of Medical Research.

5. Anjana, R. M., Mohan, V. (2025). Dietary profiles and associated metabolic risk factors in India from the ICMR-INDIAB survey-21. Nature medicine, 31(11), 3813–3824. https://doi.org/10.1038/s41591-025-03949-4

6. Escoto, K. H., et al.,(2012). Work hours and perceived time barriers to healthful eating among young adults. American journal of health behavior, 36(6), 786–796. https://doi.org/10.5993/AJHB.36.6.6

7. Sheffield, S., Fiorotto, M. L., & Davis, T. A. (2024). Nutritional importance of animal-sourced foods in a healthy diet. Frontiers in nutrition, 11, 1424912. https://doi.org/10.3389/fnut.2024.1424912

8. Zhang, W., Boateng, I. D., Xu, J., & Zhang, Y. (2024). Proteins from legumes, cereals, and pseudo-cereals: Composition, modification, bioactivities, and applications. Foods, 13(13), Article 1974. https://doi.org/10.3390/foods13131974

9. Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136. https://doi.org/10.3390/nu11051136

10. Mohan V, Misra A, Bhansali A, et al. Role and Significance of Dietary Protein in the Management of Type 2 Diabetes and Its Complications in India: An Expert Opinion. J Assoc Physicians India 2023;71(12):36-46.

11. Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American journal of clinical nutrition, 101(6), 1320S–1329S. https://doi.org/10.3945/ajcn.114.084038