In today’s fast-paced lifestyle, balancing health, fitness, and nutrition can feel overwhelming, especially for women who juggle multiple responsibilities. Bollywood actress Samantha Ruth Prabhu, at 38, serves as an example of how prioritising both physical and mental well-being can help maintain energy, fitness, and overall happiness. Recently, she opened up about her daily protein intake and along with a nutritionist, they discussed how women can achieve their nutritional goals effectively.
Samantha, who weighs 50 kg, reveals that consumes around 100 g of protein daily to support her fitness regimen. But what does this mean for the average Indian woman? Nutritionist Rashi Chowdhary, based in Dubai, explains that a woman weighing 55–60 kg generally needs between 60–80 g of protein each day. She adds that achieving this target is possible with the right food choices spread across the day, and incorporating a high-quality protein powder can make it easier to reach the upper range.
Chowdhary points out that vegetarian protein sources often come with higher carbohydrates and sometimes fats, so it’s important to plan meals thoughtfully. She also emphasises that not everyone can immediately jump to very high protein intake, as some women may struggle to even reach 50 g per day. This isn’t due to lack of motivation or effort but rather because the gut isn’t ready for large amounts of protein.
How much protein an average Indian woman needs?
For better absorption, she recommends a gut cleanse to help rebuild the gut lining, which in turn improves protein tolerance and reduces digestive discomfort. Adding high protein to a weak gut can backfire, causing bloating, constipation, and inflammation. Gradually increasing protein intake while maintaining gut health is therefore key.
Spreading protein across meals and balancing it with other macronutrients is essential for overall well-being and proper nutrition. To meet daily protein goals, Chowdhary suggests:
200 gm of hung curd150 gms of paneer3 cups of thick dal, say about 600 gm of dal.This total food items has 80 gm of protein. These foods not only provide sufficient protein but also offer other essential nutrients for a balanced diet.
Who is Rashi Chowdhary?
Rashi Chowdhary, an Indian nutritionist based in Dubai, specializes in weight management, gut health, PCOS, thyroid issues, diabetes, and autoimmune conditions, helping clients worldwide adopt healthier lifestyles. Her advice highlights that with mindful planning, the average Indian woman can meet her protein needs safely and effectively, just as Samantha does.
This approach demonstrates that proper nutrition, combined with gut health awareness and smart meal choices, can empower women to achieve both health and fitness goals without unnecessary complications.
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