From protein shakes and imported snack bars to the humble bowl of dal-bhat, everyone seems to be talking about protein. But how much do we really need, and could some of the answers already be on our plates?
Walk into one of Kathmandu’s larger supermarkets today and you are likely to notice that protein is having a moment. Shelves carry protein bars, high-protein yoghurts, cereals, shakes and supplements, while social media is full of smoothies, powders and recipes promising an easy way to increase your intake.
For Nepal’s urban, health-conscious and increasingly fitness-focused consumers, protein has become one of the biggest food trends. Gym-goers talk about macros, younger professionals are replacing breakfast with protein shakes, and many people are beginning to wonder whether their everyday meals contain enough of this much-discussed nutrient. But step outside this urban wellness bubble, and the conversation looks very different.
For most Nepalis, food does not come in brightly labelled packets promising “20 grams of protein”. It comes in the form of dal, chana, rajma, bhatmas, dahi, milk, eggs, meat and fish, foods that have been part of our kitchens for generations.
Protein may be having a new moment in Nepal, but protein itself is certainly nothing new.
Why Does Protein Matter?
Protein is made up of amino acids, which the body uses to build and repair tissues. It also plays a role in producing enzymes, hormones and other substances needed for normal bodily functions.
One of its most important roles is maintaining muscle. And this is not just about gym bodies or bodybuilding.
Muscle helps us stay strong, mobile and physically capable throughout life. As we age, we naturally begin to lose muscle mass, making good nutrition and regular physical activity increasingly important.
Protein can also help us feel fuller for longer. This is one reason why a breakfast of eggs, dahi and chiura may keep you satisfied longer than tea and a few biscuits.
So, How Much Do We Really Need?
There is no single protein target that works for everyone.
Requirements depend on factors such as age, body size, physical activity and overall health. A commonly used minimum reference for healthy adults is around 0.8 grams of protein per kilogram of body weight per day, although people who exercise regularly, older adults and those with specific nutritional needs may require more.
But there is an important point to remember: more is not automatically better.
You do not necessarily need to start adding protein powder to every smoothie or buying expensive high-protein snacks. If you are already eating enough protein through a varied diet, consuming significantly more may not provide extra benefits.
For most people, it makes more sense to look at what is on the plate over the course of the day rather than becoming obsessed with counting every gram.
The Nepali Plate Already Has Some Answers
For many Nepalis, the idea that protein must come from a powder, bar or imported product is a little misleading. Dal is a staple in Nepali homes. Beans, chickpeas, soybeans and lentils have long been affordable and familiar sources of plant protein. Bhatmas, chana, rajma, kerau and various types of dal can all contribute meaningfully to the diet.
Then there are eggs, milk and dahi, which are widely available and relatively accessible compared with many packaged “health foods”.
For those who eat meat, chicken, fish and meat curries can also provide significant amounts of protein.
A typical dal-bhat-tarkari meal may not be marketed as a wellness bowl, but depending on what accompanies it, it can provide a good nutritional foundation. Adding enough dal, beans, eggs, dahi or another protein source can make the meal more balanced.
The point is not that every traditional Nepali meal is automatically perfect. Portion sizes, preparation methods and overall variety still matter. But we should not assume that healthy eating has to look like something imported from Instagram.
Protein Is Not Just About the Gym
Much of the current conversation around protein comes from fitness culture. And while people who exercise regularly may have higher protein needs, you do not need to be lifting weights five days a week to benefit from eating enough of it.
Protein is important throughout life.
For women, this can become particularly relevant as we get older. Maintaining muscle matters for strength, mobility and independence. Busy lifestyles can also mean that many women eat irregularly, skip breakfast or simply eat too little during the day.
It may be worth asking a simple question: Does every meal contain something nourishing, including a reasonable source of protein?
For breakfast, that might mean eggs, dahi, milk, chana or even leftover dal-bhat. It does not have to mean an expensive protein smoothie.
Plant Protein Has Always Been Part of Nepali Food Culture
Nepal has a long tradition of eating plant-based foods, and many of our everyday ingredients contribute protein.
Dal is the obvious example, but it is far from the only one. Chana, rajma, bhatmas, kerau, masyaura, nuts and seeds can all play a role.
For vegetarian households, variety is important. Rather than worrying about whether one food contains every possible nutrient, focus on eating a mix of different foods over the course of the day.
A meal of dal, rice and vegetables, perhaps with beans, soy, dahi or another protein source, can be both practical and nutritious.
Do Not Be Fooled by the Packaging
For urban consumers who do shop regularly at supermarkets, the growing protein aisle can be tempting. But “high protein” does not automatically mean healthy. Some protein bars and desserts can also be high in sugar, saturated fat or heavily processed ingredients. A product may contain extra protein but still not be the best everyday choice.
Before paying a premium for something because the packet says high protein, look at the bigger picture. How much sugar does it contain? What about fibre? Is it something you genuinely need, or could a more affordable everyday food do the same job?
A handful of roasted chana or bhatmas, a boiled egg, dahi with fruit, or a bowl of chana tarkari may be less fashionable but that does not make it less nutritious.
Spread It Across the Day
One useful habit is to include some protein throughout the day rather than eating very little until dinner. For many Nepalis, breakfast can be a particularly weak meal nutritionally. Tea and biscuits may be quick, but they are unlikely to keep you satisfied for long.
Simple additions can make a difference: an egg with roti, dahi with chiura, chana, milk, or a more balanced serving of leftover dal-bhat.
Lunch and dinner can include dal, beans, eggs, fish, chicken, meat, paneer or soy products depending on personal preference and affordability.
There is no need to make this complicated.
Think Balance, Not Obsession
Protein is important, but it is not the only thing that matters. Carbohydrates remain an important source of energy. Fats are essential for several bodily functions. Fruits, vegetables, whole grains and legumes provide fibre, vitamins and minerals.
The growing interest in protein can be a good thing if it encourages us to think more carefully about what we eat. But it would be a mistake to turn it into another expensive wellness trend.
For many Nepalis, the answer may not lie in a protein powder or a supermarket shelf.
It may already be in the kitchen—in the dal simmering on the stove, the bhatmas being roasted, the bowl of dahi on the table, or the chana cooked for the next meal.
The trend may be new. Our food traditions are not. The real opportunity is to look at familiar foods with fresh understanding.
