Protein is one of the most important macronutrients in our body, which is responsible for the proper functioning of our organs. However, the Indian diet is not designed to fulfill the daily protein requirement. Whether you are a gym person or not, it is important for everyone to consume a sufficient amount of protein for better health. Kevin Heintz, a fitness coach, took to X on August 19, 2026, to share meal options that can help you fulfill your protein needs.​Also read | Woman who lost 27 kg shares exactly what to eat before and after a workout for fat loss: ‘Aim for 15-25 g of protein…’Here are two ways you can get your protein goal:0.8g per pound of what you weigh.1g per pound of what you want to weigh.According to Coach Kevin, this is your floor and will give you a good starting point.1. Grilled chicken and a shake8oz cooked chicken breast: 335 calories, 67g1 scoop of whey in water: 120 calories, 25gNutrient: 455 calories, 92g protein2. Turkey and egg scramble6oz 93/7 ground turkey: 345 calories, 45g4 whole eggs: 280 calories, 24gNutrient: 625 calories, 69g proteinSalsa or hot sauce on top, one pan, about 8 minutes.3. Breakfast burgers6oz 93/7 ground beef, 2 patties: 355 calories, 49g3 whole eggs: 210 calories, 18gNutrient: 565 calories, 67g proteinYou can throw low calories buns/english muffins into the mix or lettuce wraps.4. Steak and eggs6oz cooked sirloin: 405 calories, 55g2 whole eggs: 140 calories, 12gNutrient: 545 calories, 67g protein5. Chicken tacos and a shake8oz ground chicken: 304 calories, 63g1/4 cup shredded cheddar: 110 calories, 7g2 low-calorie tortillas: 100 calories, 10g1 scoop of whey: 120 calories, 25gNutrient: 634 calories and 105g proteinMore than most get all day. Top with pico or other salsas6. High protein salad8oz cooked chicken breast: 335 calories, 67g3 hard-boiled eggs: 210 calories, 18g1/2 cup chickpeas: 105 calories, 6gNutrient: 650 calories, 91 g protein.Use a light oil or make a dressing out of Greek yoghurt.7. Shrimp and rice8oz cooked shrimp: 270 calories, 52g1 cup white rice: 205 calories, 4gNutrient: 475 calories, 56g proteinCoach Kevin advises picking any three of those seven, and you'll end up with at least 190g of protein. Then with your remaining calories you can add whatever you want. Either snacks throughout the day or adding more carbs to the meals listed above. He also added that if you eat like this for the next three months, you'll be shocked at the progress you make.Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.