If the word “high-protein” immediately makes you think of expensive supplements and protein shakes, it may be time to look back at the Indian kitchen. Many everyday ingredients already pack an impressive amount of protein. With a little planning, a wholesome dinner can easily provide more than 30g of protein without adding a scoop of powder. How much protein do you actually need? The Recommended Dietary Allowance (RDA) is 0.8 grams of protein per kilogram of body weight for the average healthy adult. That means someone weighing 60kg needs about 48g of protein a day, while a 70kg adult needs around 56g. People who exercise regularly, are older, or are trying to build muscle may need more. A dinner that delivers over 30g of protein can therefore make a significant contribution to your daily requirement. Here are eight Indian dinner ideas that are filling, naturally protein-rich and easy to recreate at home.