How to get 90 grams protein daily without eggs or meat

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Many people worry about meeting their daily protein needs. Snacks like roasted soy nuts, unsweetened yogurt, buttermilk, mixed seeds, or roasted chana can easily help fill any remaining protein needs,” said Sheikh. A practical protein target could include two glasses of milk (around 16 grams), 100 grams of paneer (18–20 grams), one cup of Greek yogurt (15–18 grams), one cup of cooked dal (8–10 grams), one serving of soy chunks (20–25 grams), and a handful of roasted chana or nuts (6–8 grams). Altogether, these can easily help you reach about 90 grams of protein in a day. It’s also important to remember that protein needs can vary based on age, body weight, activity level, and health status.