Simple, satisfying meat, fish, and egg dishes built around the protein your body needs after a long sitting day.
Start reading4 chapters, in order. Each stands on its own, but they build.
Non-Veg FoodMore than the official minimum and less than the internet suggests. The RDA of 0.8 grams per kilogram prevents deficiency; somewhere between 1.2 and 1.6 grams per kilogram is where a sedentary adult who wants to keep muscle should sit. Distribution matters as much as the total, so aim for around 30 grams at each of three meals.
Non-Veg FoodBuild from tinned fish, eggs, prawns and leftovers rather than from cooking chicken. Five combinations, none over ten minutes, each carrying the 30 grams of protein Chapter 1 set as the per-meal target. The variety comes from the sauce and the base, not from cooking something different every day.
Non-Veg FoodUnprocessed red meat is fine in moderation. The World Cancer Research Fund suggests keeping it to roughly 350 to 500 grams of cooked weight a week, which is three modest portions. Processed meat is the one to treat differently: the WHO advises there is no known safe level, so eat little if any.
Non-Veg FoodEat a moderate lunch built on protein, fibre and fat rather than a large one built on refined carbohydrate, which flattens the blood sugar dip that research links to afternoon hunger and low energy. Then accept that part of the dip is circadian and happens regardless, and handle that half with light, movement and better-timed caffeine.