Loading...
Hitting your daily protein target doesn't have to mean boiling chicken every evening, counting scoops of whey, or spending an hour in the kitchen after a long day.
Most urban Indians are falling short of their daily protein requirement - not because they aren't trying, but because convenient, high-protein food that is also genuinely clean is simply hard to find. Protein bars are loaded with additives. Protein shakes are synthetic. And home cooking, as wholesome as it is, takes time that most people don't have on a Tuesday night.
That's the gap TWM Foods' Everyday Protein Meals are built to fill. High-protein meals made with fresh chicken or fresh fish, zero preservatives, zero additives, zero phosphates - ready in minutes, not hours. Real ingredients you'd recognise from your own kitchen. Flavours that don't feel like a compromise.
Here are five Everyday Protein Meals from TWM that take care of your daily protein goals without taking over your evening.
Before we get to the food - a quick reality check.
The ICMR recommends 0.8 to 1g of protein per kilogram of body weight per day for a healthy Indian adult. For a 65kg person, that's 52 to 65g of protein every single day. Most Indians are consuming significantly less, with a large portion of their intake coming from cereals like rice and wheat - which have low amino acid completeness and poor digestibility compared to animal protein.
The fix isn't complicated. You don't need a nutrition degree or an expensive supplement routine. You need two or three meals a day that actually deliver real, digestible protein - from real food.
These five meals do exactly that.
22g protein per 100g | Under 250 calories | 6 Kabitos per pack | ?315
If you've ever read the ingredients list on a standard chicken kebab - even a restaurant one - you'd find a familiar cast of characters: fillers, binders, artificial flavouring, and preservatives that keep the texture consistent and the costs down.
Kabitos is none of that.
Made with fresh antibiotic-free chicken - no skin, no leftovers, no filler - Kabitos Chicken is India's first 100% clean kebab. That means no preservatives, no additives, and no shortcuts. Just real chicken, properly seasoned, in a kebab format that actually tells you what's in it.
Paired with a bold, herby zhug sauce - a Middle Eastern green chilli-herb sauce that has no business being this good - Kabitos hits the flavour notes of your favourite kebab joint without any of the ingredient compromises.
At 22g of protein per 100g, it's a serious protein contributor for something that doubles as a snack or a starter. Air-fry or pan-sear for a few minutes and you're done. No marination, no prep, no mess.
Best for: Post-workout snack, high-protein starter, evening protein top-up.
→ Order Kabitos Chicken with Zhug Sauce
25.15g protein per 100g | Under 250 calories | 4 pieces | ?135
At 25.15g of protein per 100g, these are among the highest-protein items in the entire TWM everyday range - and at ?135 for four sliders, they're also one of the best value-for-protein options you'll find in clean-food delivery.
Everyday Chicken Sliders - Desi Vibes are made with 100% fresh chicken, no preservatives, no additives. The desi seasoning profile makes them versatile - stuff them into a slider bun for a complete meal, serve them alongside rice and dal for a protein-forward lunch, or eat them straight out of the air fryer as a post-workout snack.
Sauté or air-fry for a few minutes. That's genuinely it.
For the macro tracker who needs to hit numbers without spending half the evening cooking, four of these sliders deliver a meaningful protein hit at under 250 calories - with clean ingredients you can actually account for in your tracking app.
Best for: Lunch protein boost, meal prep base, high-protein snack under ?150.
→ Order Everyday Chicken Sliders - Desi Vibes
19.5g protein per 100g | 262 calories | 2 thigh fillets | ?280
Chicken thigh fillet is the cut that professional athletes and serious home cooks have quietly preferred for years - more flavourful than breast, more forgiving in the pan, and with a protein profile that competes with most cuts.
TWM's Everyday Vietnamese Chicken brings lemongrass and soy together in a way that manages to feel both global and accessible - the kind of flavour you'd expect from a restaurant, built entirely from real ingredients with no artificial flavouring.
Made with fresh antibiotic-free chicken thigh fillets, 100% clean - no phosphates, no additives, no chemical marinades. Just the ingredients that create the flavour naturally. Two thigh fillets deliver a substantial protein contribution from real, whole-muscle chicken - not a reformed or processed product.
Sauté, grill, or air-fry. Ready in under 10 minutes. Pairs brilliantly with steamed rice, a grain bowl, or vegetables - making it one of the most complete high-protein dinner options in the range.
Best for: Weeknight dinner, high-protein lunch bowl, gym day meal.
→ Order Everyday Vietnamese Chicken
20g protein per 100g | 255 calories | 2 thigh fillets baby potatoes | ?280
This is the meal for the person who wants a complete, balanced plate without having to plan it. TWM has done the work - fresh antibiotic-free chicken thigh fillets, seasoned with garlic and herbs, paired with baby potatoes that round out the meal into a complete protein-and-carbohydrate combination.
20g of protein per 100g from real chicken. 255 calories. No preservatives. No additives. No phosphates. Just a wholesome, balanced meal that tastes like it took significantly more effort than it did.
The garlic-herb seasoning is straightforward and crowd-pleasing - the kind of flavour that works for the whole family, not just the macro tracker. Air-fry or grill the chicken for a few minutes, and the baby potatoes cook alongside it. One pan, one meal, done.
For anyone trying to build a consistent high-protein diet plan without sacrificing variety or spending hours cooking, this is the kind of reliable weeknight option that makes the habit sustainable.
Best for: Family dinner, complete balanced meal, consistent protein intake without meal prep effort.
→ Order Everyday Chicken Garlic & Herbs with Baby Potatoes
24g protein per 100g | 240 calories | 160–180g portion | ?195
Fish is one of the most underrated everyday protein sources in Indian urban diets - nutritionally excellent, lighter than red meat, highly digestible, and far easier to cook than most people assume.
TWM's Everyday Lemon Garlic Fish uses a fresh basa fillet portion (also available in River Sole) - a mild, tender white fish that takes seasoning well and cooks fast. Marinated with garlic, chilli, coriander, and lemon juice in a light olive oil blend, it delivers a fresh, zesty flavour profile that works at lunch, dinner, or as a lighter post-workout meal.
At 24g of protein per 100g and only 240 calories per portion, it's one of the cleanest calorie-to-protein ratios in the entire everyday range. Zero preservatives, zero additives - just fresh fish, properly prepared.
For the urban Indian trying to increase protein intake while keeping calories in check, fresh fish is genuinely one of the smartest choices available - and having it pre-marinated and ready to cook removes the biggest barrier most people cite for not eating fish more often.
Cook in a pan with a light oil spray for 5 to 7 minutes per side. Pair with steamed rice or a fresh salad. Done.
Best for: Lighter high-protein meal, weight management diet, healthy lunch or dinner.
→ Order Everyday Lemon Garlic Fish
Every product listed above shares the same non-negotiables:
Fresh chicken or fresh fish as the base. Not frozen blocks defrosted and reprocessed. Not reformed chicken meat. Fresh, antibiotic-free, hormone-free chicken and fish - lab-certified across 96 quality parameters, handled by trained meat professionals, and delivered in a temperature-controlled cold chain. The same fresh chicken and fresh fish available in TWM's fresh meats range, prepared and seasoned for everyday cooking.
Zero preservatives. Zero additives. Zero phosphates. This is not a marketing statement - it's a product standard. Most ready-to-cook products in India use phosphates to retain moisture and improve texture, and preservatives to extend shelf life. TWM Everyday Protein Meals use none of these. The ingredients are real, recognisable, and nothing you'd need a chemistry degree to understand.
Ready in minutes. Not ready-to-eat, but close. Every product in the everyday range is pre-marinated and ready to cook - sauté, grill, or air-fry for a few minutes and your meal is done. No marination time. No prep work. No planning required.
High protein, real food. Between 19.5g and 25.50g of protein per 100g across the range - from whole-muscle chicken or fresh fish, not protein isolates or synthetic additions.
Here's how a realistic high-protein day looks with TWM Everyday Protein Meals doing the heavy lifting:
Breakfast: 3 eggs scrambled (18g protein) 1 bowl curd (8g) = ~26g
Lunch: Everyday Vietnamese Chicken (2 thigh fillets) steamed rice = ~38g protein
Evening snack: 4 Everyday Chicken Sliders Desi Vibes = ~25g protein
Dinner: Everyday Lemon Garlic Fish with salad = ~28g protein
Running total: ~117g protein - well above the ICMR recommendation for most adults, from real food, with less than 30 minutes of total cooking across the day.
No whey. No bars. No synthetic supplements. Just clean, real food built around fresh chicken and fresh fish - delivered to your door.
India's protein gap is real. But the solution doesn't have to be complicated, expensive, or synthetic.
TWM Foods' Everyday Protein Meals exist for the urban Indian who wants to eat well every day - not just on gym days, not just when they have time to cook, not just when they remember to meal prep on Sunday. Every day, with real food, clean ingredients, and flavours worth eating.
Five products. Zero preservatives. Minutes to cook. Your daily protein - sorted.
Order Everyday Protein Meals from TWM Foods. Delivered fresh across Delhi NCR, Pune, Chandigarh, and Ludhiana.
Also explore PROLEAN — India's first ready-to-eat cooked chicken breast with 34g protein. Open and eat, no cooking required.
TWM Foods delivers fresh antibiotic-free chicken, fresh fish and seafood, and high-protein clean meals across Delhi NCR, Gurgaon, Noida, Ghaziabad, Pune, Chandigarh, and Ludhiana. FICCI certified.
Personal Information
My Orders
Refer and Earn
TWM Wallet
Manage Addresses
FAQs
How to track my Refund?
Raise a Concern
