How do you quietly add protein to a family meal without cooking a separate dish?
When the whole family eats the same home-cooked plate, I want a bit more protein without making another dish. What one small protein trick do you actually use that fits on the same plate — boiled egg, crumbled paneer, roasted chana, a spoon of hung curd, peanut chutney, etc.? What do you add and how?
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Small additions can meaningfully raise protein without a new dish. Rough protein per common addition: 1 boiled egg 6–7 g; 2 tbsp crumbled paneer (~30 g) 5–6 g; 2 tbsp roasted chana 3–4 g; 2 tbsp hung/Greek curd 3–4 g; 1 tbsp peanut chutney 3–4 g; 1 tbsp hemp/flax seeds 2–3 g. ICMR/NIN recommend ~0.8 g/kg/day for adults — many nutritionists aim for ~20–30 g at a main meal for muscle maintenance. Practical tips: crumble paneer or egg on dals/sabzis, dollop hung curd/raita, sprinkle roasted chana or seeds on rice/khichdi, or add a spoon of peanut/chana chutney. Note allergies (peanuts) and watch added oil/salt.