The 30-Day Protein Habit

One small swap a day for 30 days to get more protein on your plate the vegetarian way, without a separate diet or a tub of powder.

$12 · by Nik Varma

Most people eat less protein than they think. This month starts by counting one normal day, then adds one small swap at a time to food you already cook: thicker dal, curd on the side, a besan chilla breakfast, paneer in the pot.

Your family eats the same meal. Every number is a rounded estimate from standard food tables, with the working shown.

What's included

• 30 daily steps, each one small swap
• Recount days to see your number climb
• Protein numbers for everyday vegetarian foods
• The full plan as a PDF (45 pages)
• Your Model Citizens Passport: the interactive version on your phone