A photo of an Indian woman's "protein-rich diet" recently went viral on X which amused netizens and created confusion online over her choice of words. The plate had two slices of apple, a peeled banana, a large portion of sprouts, four almonds, two walnuts, and two dates. As soon as the picture was posted, many netizens quickly pointed out that she likely meant to say 'fibre' or 'carbs' instead of 'protein,' as the foods shown are not particularly high in protein content.

The post garnered attention from nutrition and fitness communities both in India and abroad. Swedish doctor Andreas Eenfeldt, Founder and CEO of Diet Doctor, commented on the nutritional content of the meal. According to his calculations using a nutrition app, the foods on the plate contain only about 13 grams of protein, primarily from carbohydrates and fats. "It's a very low protein diet, with just 8 per cent of calories coming from protein," Eenfeldt noted. This discrepancy highlighted the importance of accurately understanding and labelling food for its nutritional content, particularly in discussions related to diet and health.

Here are some protein-rich foods you can add to your diet:

Whether you're looking to build muscle, lose weight, or simply maintain a balanced diet, incorporating protein-rich foods can be beneficial. Here are some top protein-packed options to consider adding to your diet.

Eggs are a versatile and inexpensive source of high-quality protein. They contain all nine essential amino acids, making them a complete protein. A large egg provides about 6 grams of protein. Enjoy them boiled, scrambled, or as part of an omelette for a nutritious start to your day.

Chicken breast is a lean source of protein, perfect for those looking to build muscle or lose weight. A 100-gram serving of chicken breast contains approximately 31 grams of protein and minimal fat. It can be grilled, baked, or sautéed and is easily paired with a variety of vegetables and grains.

Greek yogurt is thicker and creamier than regular yogurt, and it's packed with protein. A typical serving contains around 10 grams of protein. It’s also rich in probiotics, which support gut health. Enjoy it with fresh fruit, and nuts, or as a base for smoothies.

Lentils are a great plant-based protein source, providing about 18 grams per cooked cup. They are also high in fibre, which aids digestion and keeps you feeling full. Lentils can be used in soups, stews, salads, or as a side dish.

Almonds are not only a good source of protein, with about 6 grams per ounce, but they also provide healthy fats, fibre, and vitamin E. They make a convenient snack and can be added to salads, yogurt, or oatmeal.

Tofu, made from soybeans, is a popular protein-rich option for vegetarians and vegans. It contains about 8 grams of protein per 100 grams and can be easily incorporated into stir-fries, soups, or grilled dishes. It also absorbs flavours well, making it versatile for various cuisines.

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