Need Protein Intake Tips

Assuming u are non vegetarian
Mornings 3 eggs - around 15g protein 300 ml milk - 10g

Afternoon 100 gm chicken (or fish) - 25gm

Night 4 rotis - 15gm Chana or beans (100gm) - 20 gm

These are the main meals. Overall 0.8 to 1gm per kg is more than enough for muscle building. Besides this during the day between meals u can eat yoghurt, peanuts (or any kind of nuts)

If ure vegetarian u can replace chicken with paneer, soya or tofu. Sprouts in the morning is also a good source of protein