Protein on a vegetarian plate, without supplements

The most common thing I hear in a first consultation is that vegetarians cannot build muscle. The second most common is a food log showing 34 g of protein a day. Only one of those is a real problem.

Count what you already eat

Before adding anything, log a normal week. Most households are already at 40–50 g. Getting to 80–90 g is a matter of shifting proportions rather than introducing strange food.

Dal is thickened rather than thinned. Curd moves from a spoonful to a bowl. Paneer replaces one sabzi twice a week. Sprouts arrive at breakfast instead of as a virtuous afternoon idea.

Distribute it

Sixty grams eaten at dinner is not the same as sixty grams spread over three meals. Aim for a fist-sized protein anchor at each meal, then stop worrying about the total.