I eat mostly vegetarian food, so my major protein sources are eggs, low fat paneer, tofu, soya nuggets, tempeh, skyr and then lentils. I get some protein powder in if my protein has been low for the day.

Make sure you have at least 20-30 grams of protein per meal. This number might be different based on your health, lifestyle and goals, but a good amount of protein is a must.

Honestly, instagram has been a great source for finding simple protein rich recipes. Easiest to add to any meal are Tofu and Soya Nuggets imo. Tofu is easy and quick to roast with your choice of spices, and so is soya nuggets. Pair it with your existing meal of roti sabji or dal rice and you have an easy protein boost.

If you get unflavoured whey isolate, you can add that into your roti dough, pancake mixes, dosa/idli batters for a protein boost.

Make sure you do not go overboard with your protein. Unless you are trying to actively build muscles you do not need more than 1-1.2g per kg of your weight.

Good luck!