By : Apeksha Thakkar Clinical Dietitian, Certified Diabetes Educator and Nutrigenomic Counselor

Unlocking protein requirements with Unlock 2.0

With ease in lockdown rules and regulations, life is slowly getting back on track, but we still have a prolonged battle against the ghastly pandemic. It is still wise to be protected and combat the virus by staying indoors.

Proper nutrition is essential for keeping nutritional status up to the mark.

Due to lockdown, most of us are not able to get the required nutrition needed by us due to unavailability of protein rich foods or due to paucity of the products, due to high demand and low supply of almost all essentials.

Under any condition, ranging from fatigue, lethargy, stress, trauma, body building, better immunity, protein has been a non-negotiable element of growth and maintenance of body. The need of regular protein supply will be always be demanding to carry out basic, yet vital functions in the body.

 Let us discuss in this blog, how we would slowly and successfully unravel nutritional deficiencies.

As most of us are either grumbling of constant unexplained fatigue, fat gain, loss of concentration due to this new normal situation, let us see the ways as in how we can make protein sources available for our demanding bodies. The thing here to remember is this is our ‘new normal’ and can be used as an opportunity to pay more attention to our health and restore our health.

Ways to unravel protein requirements and supply post unlock 2.0: -

• Assuming the fact that this pandemic fight is going to there for a while, planning purchase of groceries way in advance will be essential. Making a check list for the kitchen essentials would be to the rescue here.

• Millets are low in calories, local (Hence supply versus demand equation is met) and loaded with proteins. They are wonder sources of antioxidants and other essential nutrients. Since they are non-perishables, they can be stored in bulk, abide by storage rules.

Protein diskettes, soya chunks, whey protein are some products which have longer shelf life and are easy to eat & digest, feasible sources of proteins. You can stock them up in good quantities.

Protein powders (as directed by dietitian) can be kept too. This will make sure that your daily recommended dietary allowance for proteins are met.

• Lentils should again be given importance, do not forget to make them part of your kitchen checklist.

• Oat meals, brown rice are some foods which can help to meet core nutritional protein requirements.

• Trail mixes (assorted high protein seeds can be combined and can be added to smoothies, porridges or just consumed as it is.

• It becomes critical to consume enough carbohydrates (complex), to spare proteins from getting used as primary source of energy.

• Combining 2 good sources of proteins can also be helpful. For instance, protein diskettes can be complimented with some dried fruits.

• To support protein optimisation, be active for at least 60 mins every day.

Since the declaration of unlock 2.0 and with relaxation on stringent rules, planning way in advance for groceries and essentials would make sure the supply of protein for growth and maintenance is not hampered.

Let us see how a sample diet chart look like (Since, most of us are still under the pandemic threat and moreover, have new normal life for more few months from now)




Eggs/sprouts /bean + roti/bread


Protein diskettes


Curd, roti’s, rice, nonveg gravy / pulses, beans


Sprouts /GRD superior protein with milk


Millets khichadi + curds/Soup + pulse and cereal khichadi


Whey protein

The above sample diet is a standard version of how a protein rich diet looks like. It should not be taken a personalised nutrition plan. It is always better to follow diets under a skilled professional vigilance.

Stay Home, Stay safe!

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