3 min readNew DelhiMay 16, 2026 01:45 PM IST
Digital content creator Pooja Chandwani, known for her captivating food and travel vlogs on social media, recently posted a video detailing her daily diet. Her meal plan consists of approximately 120 grams of protein spread over 1500 calories.
Her day begins with a serving of dry fruits, a cup of chai, and two large eggs with whole wheat bread. An hour later, she enjoys a protein shake. For lunch, Chandwani has a traditional meal of dal, rice, tawa paneer, and cucumber slices, accompanied by a glass of buttermilk. Dinner features chicken spaghetti, rounded off with a few cubes of dark chocolate.
DISCLAIMER: This article is based on information from the public domain and/or experts we consulted. Always speak with your health practitioner before making changes to your routine.
According to Dt Amreen Sheikh, the chief dietitian at KIMS Hospitals in Thane, beginning your day with a protein-rich meal can be beneficial, supporting muscle repair, enhancing satiety, and stabilizing blood sugar levels—especially important during workouts. A general guideline for daily protein intake is between 0.8 to 1.2 grams per kilogram of body weight, but active women, particularly those engaging in strength training or intense exercise, may require even more.
However, she emphasized that individual needs vary based on body weight, workout intensity, kidney function, and overall calorie consumption. Thus, protein intake targets should always be customized for the individual.
Chandwani’s meal plan showcases eggs, dairy, and plant-based protein powders as excellent protein sources to help meet daily requirements. “It’s crucial to plan and spread protein intake across various meals rather than relying on a single source,” Sheikh advised.
Get Strategic
To achieve a balanced protein intake, it’s essential to diversify your sources. “Animal-based products like lean meats, poultry, and fish are fantastic protein providers, but plant-based options like beans, lentils, tofu, and quinoa can be equally effective,” notes Ekta Singhwal, a dietician at Ujala Cygnus Group of Hospitals.
By incorporating a variety of protein-rich foods, you ensure a comprehensive intake of essential amino acids necessary for optimal bodily functions. Supplementing with protein shakes or bars can further enhance this aspect, Singhwal added.
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Implementing strategic meal planning allows for a more even distribution of protein intake throughout the day. “Rather than piling on protein during one meal, try to include protein-rich foods in every meal and snack,” Singhwal explained, noting that this approach aids digestion and enhances the utilization of amino acids by the body.
However, individuals with existing kidney issues should be cautious, as excessive protein intake can place stress on the kidneys and may increase calcium excretion. “Make sure you’re receiving enough calcium from your diet or supplements to support healthy bones,” she advised, stressing the importance of consulting with a healthcare professional to determine the right amount of protein intake based on specific health considerations.
DISCLAIMER: This article is based on information from the public domain and/or experts we consulted. Always speak with your health practitioner before making changes to your routine.
In conclusion, Pooja Chandwani’s healthy meal choices highlight the importance of a balanced protein intake. By incorporating diverse sources of protein and strategic meal planning, individuals can better support their nutritional needs. Always remember to tailor your diet to fit your individual health goals and consult with professionals for guidance.
