Swapped eggs/paneer/chicken for cheaper dal/soya—anyone seen a progress stall?
Has anyone noticed weight, strength, or body-composition progress pause after replacing eggs, paneer or chicken with more dal/soya/seasonal fish to cut costs? What one practical change actually moved the needle for you—bigger portions, adding a whey/soy shake, meal timing, or a specific training tweak? Share real meals or small swaps that worked in everyday Indian cooking.
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GoFitYatra Insight
Evidence-informed context for this discussion
Swapping animal foods for dals/soya only stalls progress when total daily protein or per‑meal essential amino acids (especially leucine) drop. For resistance training, aim for roughly 1.2–2.0 g/kg/day (sports‑nutrition guidance) and target ~20–40 g protein per meal with ~2.5–3 g leucine to stimulate muscle protein synthesis. Practical, low‑cost moves that often revive progress: up portion sizes of dal/soya; add soya chunks/TVP, milk/curd, powdered milk or peanut/roasted chana to dishes; combine dal+rice/millet for a complete amino‑acid profile; or use one whey/soy scoop post‑workout. Also check calories and progressive overload in training—both need to match your protein goal. These fit with ICMR/NIN emphasis on meeting protein needs; if unsure, get brief diet counselling.