Paneer: the one most households are already using, but not enough of
A 100-gram serving of paneer made from full-fat cow's milk delivers roughly 18 to 20 grams of protein, along with calcium and fat-soluble vitamins. The problem is portion size. Most households treat paneer as a garnish, cubed into a gravy, scattered over a sabzi, rather than as the primary protein source it can be. During Pitru Paksha, when the kitchen runs on no eggs and no meat, paneer needs to move to the centre of the plate, not the edge. Mattar paneer made with a generous 150-gram paneer portion per serving, bhurji with whole-wheat roti, or grilled paneer tikka with mint chutney all work. The amino acid profile of paneer is complete, meaning it contains all nine essential amino acids, the same standard used to evaluate animal proteins.
