Nisha Aggarwal 86 Gram High Protein Diet

The actor starts her day with high-protein milk, which offers about 26 grams, followed by a hearty breakfast of 4 egg whites and an avocado toast that gives 18 grams. Another protein shake, which comes to 24 grams of protein, and finally, a plate of chilli tofu with rice, which is another 18 grams of protein. The total comes to 86 grams of protein.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

Deepalakshmi Sriram, a registered dietitian and a paediatric and neonatal nutritionist, at Sree Balaji Medical College, Chennai, says that protein is crucial for muscle strength, energy, immunity, and overall metabolic health.

“Protein needs vary based on an individual’s overall daily needs, which depends on factors like age, sex, weight, activity level, and fitness goals,” she shares, adding that the general guideline is to consume about 15-30 grams of protein for a meal. Keeping that in mind, Aggarwal’s diet seems to check all the right boxes.

However, exceeding this can cause digestive issues like bloating and indigestion, warns Deepalakshmi. “It can even lead to dehydration since protein metabolism requires more water than carbohydrates or fat metabolism. Or cause nutrient imbalance in some cases,” she informs.

According to her, those with pre-existing kidney conditions should not consume a high-protein diet as it can cause additional strain on the kidneys.

Taking a cue from Aggarwal’s diet, Deepalakshmi says that rather than trying to consume a large amount of protein in one meal, she suggests distributing it across breakfast, lunch, dinner, and one or two healthy snacks. “This approach not only improves protein absorption but also helps you feel full longer, supports muscle recovery, and keeps energy levels steady,” she says.

The expert reiterates that protein is present in both vegetarian and non-vegetarian foods. “Include a variety of sources like eggs, fish, lean meat, dairy products as well as legumes such as lentils, chickpeas, black beans, moong dal, nuts, seeds, and soy products for a balanced diet,” she concludes.