Soya Chunks – 100 g daily Generally safe Good protein source May cause gas or bloating in some people Better to take 50–75 g daily instead of 100 g regularly Eggs – 5 eggs daily Good for muscle growth Safe if you are healthy Better option 2 whole eggs + 3 egg whites Evening or post workout is okay Paneer Good protein and calcium Helps muscle building Take 50–100 g daily Avoid excess if digestion is weak or weight gain unwanted Drink enough water Balance protein from different sources Avoid too much protein from only one food
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