The best options are foods that are high in protein but small in size: Eggs (6g each) Paneer or cottage cheese (15–18g per 100g) Greek yogurt (15–20g per serving) Chicken or turkey (around 30g per… 

Aim for at least 20 to 40 grams of protein per meal. If you eat only 2 to 3 small meals a day, try to hit at least 30 grams each time.

This is very common. Try these simple tricks: Eat protein first before rice, roti, or carbs Choose small, high-protein foods like eggs, Greek yogurt, or paneer Use a protein shake if solid food feels too… 

No. It is better to spread protein across 3 to 4 meals during the day. Try to eat 20 to 40 grams of protein per meal. Eating it all at once does not give your…