Introduction:
Think you can’t get enough protein on a vegetarian diet? Think again!
Whether you’re building muscle, losing fat, or just staying healthy, protein is key — and you don’t need eggs or meat to get enough.
This 7-day Indian meal plan is packed with natural vegetarian protein sources like paneer, dals, soya, and sprouts — all easy to make at home and affordable.
Let’s fuel your goals with tasty, protein-rich meals every day of the week!
🧠 Why Protein Is Important:
✅ Helps in muscle building and repair
✅ Keeps you full longer (helps with fat loss)
✅ Supports metabolism, energy, and immune function
📋 Protein-Rich Foods (Vegetarian & Indian)
- Paneer
- Moong Dal / Masoor Dal / Chana Dal
- Soya chunks / tofu
- Chickpeas / Rajma
- Milk / Curd
- Sprouts
- Oats
- Peanuts / Almonds / Seeds
🗓️ 7-Day High Protein Vegetarian Meal Plan (Indian Style)
⚠️ Each day includes:
- 3 main meals + 2 snacks
- Target: 70–100g protein (varies per body type)
🥗 Day 1 – Desi Protein Start
Breakfast:
- Moong dal chilla (2) + mint chutney
- 1 glass milk
Snack:
- Roasted chana + green tea
Lunch:
- Brown rice + rajma + salad
- 1 bowl curd
Evening Snack:
- Handful peanuts + lemon water
Dinner:
- 2 roti + mixed veg + paneer bhurji
🥗 Day 2 – South Indian Twist
Breakfast:
- Vegetable upma + 1 boiled potato
- Buttermilk
Snack:
- Sprouts salad with tomato, onion, lemon
Lunch:
- Quinoa or rice + sambar + soya sabzi
Evening Snack:
- Banana + 4 almonds
Dinner:
- Moong dal khichdi + curd
🥗 Day 3 – Oats & Dal Power
Breakfast:
- Oats porridge + chia seeds + dry fruits
Snack:
- Makhana (roasted)
Lunch:
- 2 roti + masoor dal + bhindi
- Salad
Evening Snack:
- Paneer cubes with black pepper
Dinner:
- Vegetable soup + stir-fried tofu
🥗 Day 4 – Sprouts & Paneer
Breakfast:
- Sprouts + oats cheela
Snack:
- Curd + flax seeds
Lunch:
- Rajma pulao + cucumber raita
Evening Snack:
- Coconut water + 5 almonds
Dinner:
- Soya curry + roti + salad
🥗 Day 5 – Light + Protein Focused
Breakfast:
- Besan chilla + mint chutney
Snack:
- 1 banana + peanut butter (1 tsp)
Lunch:
- Moong dal + sabzi + brown rice
Evening Snack:
- Buttermilk + makhana
Dinner:
- Tofu bhurji + salad
🥗 Day 6 – Soya Day
Breakfast:
- Vegetable oats + 1 glass milk
Snack:
- Roasted soya chunks (dry)
Lunch:
- 2 roti + chana dal + lauki sabzi
Evening Snack:
- Green tea + 5 almonds
Dinner:
- Grilled paneer wrap (homemade)
🥗 Day 7 – Balanced Sunday
Breakfast:
- Ragi dosa + chutney + curd
Snack:
- Fruit bowl + chia seeds
Lunch:
- Rice + sambar + bhindi + papad
Evening Snack:
- Paneer tikka (grilled)
Dinner:
- Khichdi + curd + salad
🥤 Hydration & Extras
✅ 8–10 glasses water daily
✅ Optional: sattu drink post workout
✅ Try: Jeera/lemon water in the morning
💰 Budget-Friendly Tips
- Buy dals and grains in bulk
- Make paneer at home
- Replace expensive fruits with seasonal local ones
- Use soya chunks regularly (very high protein + cheap)
✅ Final Thoughts
You don’t need chicken or protein powders to get strong and fit.
With this Indian vegetarian high-protein meal plan, you can build muscle, burn fat, and feel great — using simple food from your kitchen.
Start this 7-day routine and see the difference in energy, strength, and digestion!
👉 Follow MahadevJackpot.com for:
- Vegetarian muscle gain diets
- Indian food-based fitness plans
- Weekly meal guides for gym-goers & students