CleanPlate

If you’re eating less than you burn, every calorie needs to work harder. That makes protein density, how much protein you get for each 100 calories, more useful than just looking at total protein per serving.

Eggs, curd, paneer, and most lean meats sit at the top of this list. A boiled egg gives you roughly 6g of protein for about 78 calories. Greek style curd and hung curd push even higher per 100g if the fat content is kept moderate.

Among vegetarian options, soya chunks and tofu are particularly efficient. Dal and other legumes are good but slightly less calorie efficient on their own, they shine when paired with a grain for a complete amino acid profile.

The takeaway isn’t to eat only these foods. It’s to notice which proteins you’re already eating give you the most for the least, and lean on those a bit more when your calorie budget is tight.