A fitness trainer’s affordable meal plan shows how everyday foods can provide children with protein, but experts warn against treating one social-media target as a universal rule.
A recent Instagram post by fitness trainer Sonali Saraogi Singh has drawn attention for a simple claim: her daughter’s daily diet delivers about 35g to 40g of protein while staying under ₹500. The routine, as described by Singh, does not depend on costly supplements or elaborate meal prep. Instead, it leans on familiar foods such as milk, eggs, dal, curd, nuts, seeds and, when needed, a small amount of whey isolate.
The plan begins with milk in the morning, followed by eggs and protein bread, then a lunch of dal, sabji, rice and curd. Later in the day, nuts add more protein and healthy fats, while dinner brings another dairy-led meal, often with dal or curry and rice. Singh also says she uses a homemade powder made from flax, pumpkin and sesame seeds, and keeps half a scoop of unflavoured whey isolate as a back-up to close any remaining gap.
Dietitian Amreen Sheikh of KIMS Hospitals in Thane said a protein-rich diet can be affordable if it is planned carefully. Rather than loading protein into one meal, she advised spreading it across the day, saying that this can help with satiety, steady energy and muscle recovery. Sheikh also listed common foods that can help parents reach a practical daily target, including milk, paneer, Greek yoghurt, cooked dal, soy chunks, roasted chana and nuts.
That said, experts caution against treating a social-media protein number as a universal rule. Nutrition guidance for children from Healthline, Cleveland Clinic, Children’s Health and the American Academy of Pediatrics all stresses that children need balanced meals with protein, grains, fruit, vegetables and dairy or suitable alternatives, and that needs vary by age, body weight and activity level. Cleveland Clinic also warns that too much protein can strain the liver and kidneys in some cases, while the American Academy of Pediatrics emphasises portion sizes and healthy food choices rather than a single target for every child.
For parents and caregivers, the broader lesson is less about matching an influencer’s exact menu and more about building consistency. A child’s diet does not need to be expensive to be nutritious, but it should be varied, age-appropriate and tailored to the child’s health needs. If there is any concern about protein intake, growth or underlying illness, a qualified dietitian or paediatrician should help set the plan.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
