Fitness trainer Sonali Saraogi Singh has shared the daily diet she follows for her daughter, claiming it provides around 35–40 grams of protein for under ₹500 a day. Her routine highlights how everyday foods can contribute to protein intake without relying on expensive supplements.
In a recent Instagram post, Singh described the plan as a simple, affordable approach to nutrition. She emphasised that people do not necessarily need costly products to include protein in their daily meals.
The routine begins with a glass of milk in the morning, which Singh estimates provides around eight grams of protein. Milk also supplies other nutrients, including calcium, making it a useful part of a balanced diet for many children.
However, protein requirements differ depending on age, body weight, growth, activity levels and overall health. A diet that suits one child may not meet the needs of another, so a fixed protein target should not automatically be followed by everyone.
For families looking to increase protein intake affordably, commonly available foods such as milk, curd, lentils, beans, chickpeas, eggs and soy products can be useful options. Combining these foods with vegetables, fruits, whole grains and healthy fats helps create balanced meals rather than focusing on protein alone.
Nutrition experts generally recommend spreading protein sources across meals instead of trying to achieve a popular number promoted on social media. The right amount depends on individual needs, and children require adequate energy and a variety of nutrients to support growth and development.
Singh’s shared routine offers a starting point for thinking about budget-friendly nutrition, but the estimated cost and protein content can vary with portion sizes, local prices and food choices. Parents should consider their child’s age and dietary needs before adopting a specific meal plan.

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