Protein is one of the most important macronutrients in our body, which is responsible for the proper functioning of our organs. However, the Indian diet is not designed to fulfill the daily protein requirement. Whether you are a gym person or not, it is important for everyone to consume a sufficient amount of protein for better health. Kevin Heintz, a fitness coach, took to X on August 19, 2026, to share meal options that can help you fulfill your protein needs.
Here are two ways you can get your protein goal:
According to Coach Kevin, this is your floor and will give you a good starting point.
8oz cooked chicken breast: 335 calories, 67g
1 scoop of whey in water: 120 calories, 25g
6oz 93/7 ground turkey: 345 calories, 45g
Salsa or hot sauce on top, one pan, about 8 minutes.
6oz 93/7 ground beef, 2 patties: 355 calories, 49g
You can throw low calories buns/english muffins into the mix or lettuce wraps.
1/4 cup shredded cheddar: 110 calories, 7g
2 low-calorie tortillas: 100 calories, 10g
More than most get all day. Top with pico or other salsas
Use a light oil or make a dressing out of Greek yoghurt.
Coach Kevin advises picking any three of those seven, and you'll end up with at least 190g of protein. Then with your remaining calories you can add whatever you want. Either snacks throughout the day or adding more carbs to the meals listed above. He also added that if you eat like this for the next three months, you'll be shocked at the progress you make.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
Anukriti Srivastava thrives at the intersection of words and voice, where journalism meets storytelling. A digital editor and journalist with over 5 years of experience, she has written across lifestyle, women issues, relationships, entertainment, fashion, and travel. She did her Masters in Broadcast Journalism and has published more than 500+ lifestyle content pieces across platforms. As a former Sub-Editor at HerZindagi, she produced engaging digital content, interviews, and event coverage for a wide audience. She has also contributed as a Webstory Producer with Travel + Leisure, transforming travel experiences into immersive stories for readers who love exploring the world. Beyond writing, Anukriti’s storytelling extends to the microphone. As a voice-over artist, her warm and expressive voice has brought scripts to life across audio platforms, turning simple words into immersive experiences. Her work reflects a deep interest in people, culture, and everyday stories that resonate with readers and listeners alike. She enjoys crafting content that informs, inspires, and sparks curiosity. Away from screens and studios, you’ll find her reading self-help books, listening to music, getting lost in romantic novels, and playing the guitar for a creative reset. For Anukriti, storytelling isn’t just a profession—it’s a way of seeing and sharing the world.Read More
