by In a world of expensive supplements and flashy diet trends, students in Pakistan—often feel left out due to budget constraints. But here’s the good news: you don’t need thousands of rupees to gain strength, build muscle, or boost your immunity. Even with just 200 PKR a day, you can get a solid, high-protein diet.
🥚 1. Anday + Doodh (Eggs + Milk) Combo
- 3 Boiled Eggs = 60 PKR
- 1 Glass Milk (250ml) = 50 PKR
- Protein: 20–25g
- Why?: Eggs provide complete protein and essential amino acids. Milk adds calcium and boosts muscle recovery.
🌰 2. Roasted Chana + Banana Shake
- 100g Roasted Chana = 40 PKR
- 1 Banana + 1 Glass Milk = 70 PKR
- Protein: 18–20g
- Why?: Chana (gram) is a desi superfood—rich in protein and fiber. Banana shake gives you instant energy plus potassium.
🐔 3. Chicken Liver (Kaleji) Fry + Roti
- 100g Chicken Liver = 80 PKR
- 2 Rotis = 20 PKR
- Protein: 25g+
- Why?: Liver is cheap, high in protein, iron, and vitamin B12—perfect for stamina and blood health.
🧀 4. Paneer (Homemade Cheese) + Boiled Chickpeas
- 50g Homemade Paneer = 50 PKR
- 1 Bowl Boiled Chickpeas = 40 PKR
- Protein: 20g
- Why?: Paneer is a vegetarian protein rich in casein. Chickpeas are full of fiber and complex carbs for long-lasting energy.
🍚 5. Boiled Eggs + Rice + Yogurt
- 2 Eggs = 40 PKR
- 1 Cup Boiled Rice = 20 PKR
- Half Cup Yogurt = 30 PKR
- Protein: 18–22g
- Why?: Balanced combo of protein, carbs, and probiotics—great post-workout meal.
Best High-Protein Diets Under 200 PKR
🏋️ Bonus: Energy Shake Under 100 PKR
Ingredients:
- 1 Banana = 20 PKR
- 1 Glass Milk = 50 PKR
- 1 Spoon Rooh Afza or honey = 10 PKR
- 1 Spoon Ground Peanuts or soaked almonds = 20 PKR
Total: 100 PKR
Benefit: Boosts energy, helps in recovery, and is perfect after morning pushups or running.
⚖️ Key Tips for Budget Dieting:
- Buy in bulk from local markets (like chana, rice, eggs).
- Boil or steam instead of frying for health.
- Stay hydrated—3–4 liters of water a day.
- Avoid junk—samosay and chips waste your money and energy.
✍️ Final Words
Fitness isn’t about fancy diets or imported powders. It’s about consistency, smart choices, and using what’s available around you.
