Lesson 3 of 5
Pulses, milk, eggs and meat on your plate
Direct answer: These are the main protein foods on an Indian plate. ICMR-NIN's 2000 kcal vegetarian plate includes 85g pulses and 300ml milk or curd a day. The non-vegetarian plate uses 55g pulses plus 70g chicken, meat or eggs, with the same 300ml milk or curd. ICMR-NIN suggests every meal include dal and vegetables.
How much protein does that give?
ICMR-NIN estimates the vegetarian plate provides about 72g protein (15% of energy) and the non-vegetarian plate about 79g (16%).
Why combine cereals and pulses?
Together they provide most amino acids, as each covers what the other has less of (Level 1, protein lesson).
What does milk bring?
ICMR-NIN describes milk as a good source of calcium but not iron.
FAQ
Can eggs replace some dal?
ICMR-NIN's non-vegetarian plate does this: pulses drop from 85g to 55g and 70g chicken, meat or eggs are added.
Do I need protein powders?
Everyday foods are the starting point; supplements are a doctor's or dietitian's call.
Further reading
Sources
- ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, Tables 1.2a and 1.2b (PDF p. 24 / printed p. 7); cereal and pulse amino acids, PDF p. 26 / printed p. 9; milk and calcium, Guideline 14, PDF pp. 106–107 / printed pp. 89–90; 'every meal should be accompanied by dal and vegetables', PDF p. 56 / printed p. 39
Progress is saved in this browser only. We don't collect it.
The Balanced Diet: all 5 lessons
General education, not medical advice.
Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.