How much protein do you actually need, and how do you hit it as a vegetarian?

For general health roughly 0.8g per kg of bodyweight is the floor, but if you are training with weights the useful range is closer to 1.2 to 1.6g per kg. For a 70kg person that is around 85 to 110g daily, which is well above what a typical Indian vegetarian diet delivers. Practical sources: dals and rajma, paneer, curd, soya chunks which are exceptionally high, sprouts, and eggs if you eat them. The realistic obstacle is breakfast — most Indian breakfasts are carbohydrate-heavy, so that is the meal worth restructuring first.