Free meal plan · PDF
The 7-day Indian high-protein meal plan
A week of everyday vegetarian meals from 28 recipes, laid out day by day with breakfast, lunch, a snack and dinner. Free, and yours in a minute.
Food you already eat. Moong dal cheela, pesarattu, rajma chawal, palak chole, khichdi. Vegetarian, no eggs, and every meal links to its full recipe.
Honest numbers for every meal. Calories and protein per meal and per day, taken straight from each recipe: 1,535 to 1,685 kcal and 92 to 114 g of protein a day.
Built for a busy week. A printable PDF with one line of night-before prep for each day and a grocery list, so the mornings stay easy.
Page 1 of 6. A4, prints cleanly in black and white.
What is inside
Seven days, four meals a day
Day 1
Ghar ka khana
1,660 kcal · 114 g protein
Day 2
South Indian day
1,665 kcal · 97 g protein
Day 3
Busy weekday
1,535 kcal · 96 g protein
Day 4
Maharashtrian lunch
- Hung Curd Veg Sandwich
- Matki Usal with Jowar Bhakri
- Roasted Chana Protein Bhel
- Soya Veg Curry with Roti
1,675 kcal · 92 g protein
Day 5
Office lunchbox
1,685 kcal · 96 g protein
Day 6
Punjabi weekend
1,640 kcal · 100 g protein
Day 7
Easy Sunday
1,645 kcal · 94 g protein
Plus
How to adjust portions for your size and activity, night-before prep for each day, and grocery tips for the week.
This is general guidance, not medical advice. If you have diabetes, a thyroid or kidney condition, PCOS, high blood pressure, are pregnant or breastfeeding, or take regular medication, work with your doctor before changing how you eat. Portions are a starting point: adjust them to your size, activity and hunger.