When it comes to building a better physique, Goa-based fitness coach Dharma Kumar, popularly known as Beardholic, believes that discipline matters more than hype. His mantra is clear: a strong body starts with consistent nutrition, and that means consuming 100 grams of protein daily.
In an Instagram post shared on February 8, Dharma wrote, “Here’s how you are going to hit your 100 grams of protein in a day. Swipe and choose any four, and you will be sorted.” The post quickly gained traction among fitness enthusiasts for its practicality and clarity.
Dharma takes a refreshingly straightforward approach. He says reaching the 100-gram mark isn’t complicated. You just need to choose four protein-rich foods, each offering around 25 grams of high-quality protein. “It’s not a grind,” he says. “It’s a game of smart selection.”
His post featured a ‘cheat sheet’ designed to help followers mix and match items. It allowed them to choose according to their dietary preferences, whether vegetarian or non-vegetarian.
Top 4 Non-Vegetarian Protein Picks
For those who include meat in their diet, Dharma recommended four tried-and-tested options that aid muscle repair and growth:
- Raw prawns (100g) – 25g protein
- 4 whole eggs – 24g protein
- Chicken breast (120g) – 25g protein
- Tuna (120g) – 28g protein
Top 5 Vegetarian Protein Options
Vegetarians aren’t left behind. Dharma listed five equally powerful sources that are easy to incorporate into everyday meals:
- Soya chunks (50g) – 25g protein
- Skyr (250g) – 27g protein
- Whey protein (1 scoop) – 24g protein
- Low-fat paneer (100g) – 25g protein
- Tempeh (140g) – 25g protein
Dharma’s message cuts through the noise of fad diets and quick fixes. His focus remains on sustainable habits and picking the right fuel to secure your gains. He emphasises building lasting strength, one protein-packed meal at a time.
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