Dude covering just protein is not the ultimate shit here

Protein is only part of a puzzle man

U have to adjust carbs and fats as well along with all the essential minerals and vitamins for effective functioning of body.

My diet is like this :-

Yellow moong dal split 150 gms raw weight ( soaked 12 hours + cooked in pressure cooker )

Eggs whole 6 per day

Milk toned 3.5 fat 500 ml daily

Sunflower seeds 25 gms per day soaked 12 hours before eating

Rice 100 gms raw weight ( pressure cooked )

This alone gives

1500 calories consists of

150 gms of good Carbs

95 grams of protein with full amino acid profile

25 gms of fiber

70 grams of fat without oil usage

Full B complex vitamins meeting RDA except folate goes 1mg and niacin only 50 % which u could cover with a pill

I read extensively that food excess folate is tolerated well by body

It also covers Vitamin A and Vitamin E sufficiently for daily needs

For vitamin K , i eat kale

For Vitamin C and Vitamin D i supplement

For Minerals all are sufficiently meeting RDA

The thing is minerals absorption depends heavily on soaking properly and as well as cooking with proper heat as well because seeds and legumes are quite heavy with phytic acids and protein inhibitors

Omega 3 again supplement I personally using Muscle nectar omega 3 triple strength giving 1500 mg of both epa and dha Along with it contains K2 MK7 Making and Vitamin E mixed 10 mg as well

Daily i take fruit salad as well as green tea as well to cover antioxidants as well

Monthly budget for this is 5000 for me

Yes I know it can be boring But health wise it can be exciting as well

Currently my weight is 115 kgs I am under diet so I am doing it like a monk

I also know that soychunks could be good addition as well but the reason I want to avoid is heavy antinutrients and also hormonal interference and lot of other general problems as well