Beginner Protein Guide

Inside this guide

SIMPLE PROTEIN FOR GYM BEGINNERS Nutrition Reference  Educational Use Values are approximate and vary by preparation and brand. Page 1 Simple Protein for Gym Beginners 12 Easy, Everyday Protein Sources to Build Your Diet Around New to the gym and overwhelmed by protein advice? You don't need exotic supplements or a complicated meal plan to start — a general target of roughly 0.8-1.2g of protein per kg of body weight is plenty for most beginners, and it can come almost entirely from everyday foods. This guide lists 12 simple protein sources, colour-coded by type, with an approximate protein count and how to use each one. Colour Key Non-Veg Dairy Veg / Plant Supplement The 12 Protein Sources Food Type Protein / Serving Why / How to Use It 1. Eggs Non-Veg ~6g per large egg Cheap, versatile, and quick to cook. 2-3 whole eggs a day is an easy habit to build early on. 2. Chicken Breast Non-Veg ~25g per 100g cooked Lean and protein-dense; easy to cook in bulk and portion out for the week. 3. Fish (Rohu, Pomfret, etc.) Non-Veg ~20g per 100g cooked Good protein plus omega-3s; grill or curry-cook with minimal oil. 4. Paneer Dairy ~18g per 100g A vegetarian-friendly, filling option that works in curries, wraps, or grilled as a snack. 5. Curd / Greek Yogurt Dairy ~3-10g per 100g An easy daily addition to any meal; Greek yogurt has noticeably more protein than regular curd. 6. Milk Dairy ~3.4g per 100ml A simple way to add protein throughout the day, on its own or blended into a smoothie. 7. Soya Chunks Veg / Plant ~52g per 100g (dry, before cooking) Extremely protein-dense and affordable; soak and cook into curries or stir-fries. 8. Tofu Veg / Plant ~8g per 100g A versatile plant protein that takes on the flavour of whatever it's cooked with. 9.…