← NUTRITIONSAMPLE MEAL PLAN
Indian Vegetarian — Sample Day
A full day of Indian vegetarian eating built to actually hit protein — dal, paneer, sprouts and chana.
- GOAL
- General Health
- LENGTH
- 1 day
- CALORIES
- 2000 / day
- PROTEIN
- 95 g / day
Indian vegetarian food is built for this if you lean on the right dishes: lentils, chickpeas, paneer, curd and sprouts carry real protein, which is the usual weak point of vegetarian eating. This day strings them together across breakfast, a snack and two meals, and keeps refined carbs in check without turning it into a diet.
WHO IT'S FOR
- →Vegetarians who train and want to hit protein
- →Anyone eating a mostly Indian diet
- →A template to scale with more or less rice and roti
Sample dayRoughly 1,950 kcal · 90 g protein as written
- BreakfastMoong Dal ChillaWith green chutney and a side of curd.
- SnackSprout & Peanut Chaat
- LunchPaneer Tikka BowlSwap the rice for 2 rotis if you prefer.
- DinnerChana MasalaOver rice or with roti.
- SnackA glass of milk or a bowl of curd (dahi)An easy way to add 8–10 g of protein before bed.
NOTES
- →Protein is the thing to watch — build each meal around a dal, bean, paneer or curd source.
- →A scoop of plant or whey protein covers any shortfall on a busy day.
- →Go easy on deep-fried items and heavy sweets day to day; keep them for occasions.