Who this suits
Vegetarians who want more protein from familiar Indian foods: dal, paneer, curd and sprouts.
Mixing dals and grains across the day gives a fuller mix of amino acids.
The day
| Meal | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
Breakfast
| ~300 | 19 g | 45 g | 6 g |
Lunch
| ~740 | 44 g | 84 g | 27 g |
Snack
| ~180 | 12 g | 31 g | 2 g |
Dinner
| ~450 | 31 g | 67 g | 6 g |
| Day total (estimate) | ~1670 | 105 g | 227 g | 41 g |
Numbers are estimates from typical USDA FoodData Central values for the portions shown. Brands, cooking methods and portion sizes change them. Scale portions up or down to suit your needs.
Grocery list
- Moong dal, toor dal, chana, sprouts
- Paneer, curd
- Atta for roti, basmati rice
- Soy chunks
- Spinach, cucumber, onion, tomato
- Ghee, spices
Easy swaps
- Paneer → tofu (lower fat)
- Soy chunks → rajma or chole
- Curd → Greek yogurt or hung curd
- Rice → millet (bajra, jowar) roti
Hydration
Water through the day, plus buttermilk (chaas) or coconut water on hot days. Go easy on sugary drinks.
Turning it into a week
Repeat the structure, not the exact meals. Rotate the protein (for example chicken, fish, eggs, beans) and the vegetables across 7 days, keep portions similar, and batch-cook the grains twice a week.
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Education only, not medical advice. These sample plans are general information, not a personal diet, meal or treatment plan, and are not meant to diagnose, treat, cure or prevent any condition, including diabetes. Results are not guaranteed and no weight change is promised. Calories and macros are estimates. Talk to your doctor or a registered dietitian before changing how you eat, especially if you are pregnant or breastfeeding, take medication, have diabetes, kidney disease, a food allergy or a history of disordered eating.