8 Indian Foods That Secretly Build Muscle (No Broccoli Needed)

Bro, You Don’t Need Chicken Breast and Broccoli Every Day

Following Bigger Leaner Stronger in India doesn’t mean eating like a videshi. You can get jacked with dal, dahi, and anda—if you know what you’re doing.

“To build muscle, aim for about 2 grams of protein per kilogram of bodyweight daily.” — Mike Matthews

That means if you weigh 70 kg, you need around 140g of protein. Sounds crazy? Not with the right Indian foods.

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🍛 8 Desi Foods That Are Muscle-Approved

1. Paneer (Cottage Cheese)

• 100g = ~20g protein
• Bonus: Slow-digesting casein, great for night

2. Moong Dal (Green Gram)

• 1 cup cooked = ~14g protein
• High fiber + easily digestible

3. Eggs and Egg Whites

• 1 whole egg = 6g
• 1 egg white = 3.2g
• Desilifter tip: Keep yolks to 2–3 daily

4. Tofu (Soy Paneer)

• 100g = ~15g protein
• Vegan-friendly, low-fat

5. Chicken Breast

• 100g = ~28g protein
• Grill it, don’t drown it in oil, bhai

6. Greek Yogurt or Hung Curd (Dahi)

• 200g = ~15–18g protein
• Add salt and jeera, make it a high-protein raita

7. Whey Protein

• 1 scoop = ~22–25g
• Use it like a tool, not a magic potion

8. Roasted Chana / Chana Sattu

• 100g = ~18g protein
• Great office snack or add to smoothies

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🧠 Desilifter Protein Math: Example Day

Goal: 140g Protein (for a 70kg guy)

Meal	Food	Protein
Breakfast	3 eggs + 3 whites + roti	30g
Lunch	Chicken breast + rice + dal	40g
Snack	Whey shake + roasted chana	25g
Dinner	Paneer bhurji + roti + dahi	35g
Total	—	130–140g

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Things to Avoid, Bhai

• Too much ghee/oil: Paneer is great, but deep-fried paneer? Not it.
• Only carbs: Chawal + aloo = tasty but not muscle-friendly
• Skipping protein at breakfast: Don’t start the day with just chai and toast, bro

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Conclusion: Desi Zubaan, Desi Protein

You don’t need to turn into a grilled chicken robot to follow BLS.
You just need to look at your plate and ask, “Where’s the protein, bhai?”

“Train hard, eat smart, and lift desi.” — Desilifter Rule #1

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