Studies show that evenly spreading protein across meals improves muscle protein synthesis and overall protein utilization. So, making sure each meal contains a good protein source can help maintain energy, and support muscle repair.
Easy ways to do it:
For lunch: Add grilled chicken, fish, eggs, paneer, tofu, or legumes. For vegetarians, pairing dal + rice or chapati ensures a complete amino acid profile.
For dinner: Include protein-rich dishes like rajma, chole, lentil soup, paneer curry, or tofu stir-fry.
