7-Day Vegetarian Meal Plan (~100g Protein/Day) Day Meal Food Items Calories Protein (g) Day 1 Breakfast Vegetable poha with peanuts + Green tea 250 8 Mid-Morning Snack 1 Apple 95 0.5 Lunch 1 cup dal (lentil soup) + 1 cup brown rice + Mixed vegetable sabzi + Salad 400 20 Evening Snack Roasted chickpeas (1 handful) 150 8 Dinner 1 roti + Palak paneer + Yogurt 400 22 Total 1295 58.5 Day 2 Breakfast Oats porridge with fruits + Green tea 250 8 Mid-Morning Snack 1 Orange 62 1.2 Lunch 1 cup rajma + 1 cup quinoa or brown rice + Stir-fried greens 450 22 Evening Snack 1 cup buttermilk 80 4 Dinner 2 Bajra rotis + Mixed vegetable curry + Salad 400 20 Total 1242 55.2 Day 3 Breakfast 2 slices whole-grain toast with avocado + Black coffee 250 7 Mid-Morning Snack 1 handful mixed nuts 200 6 Lunch 1 cup chana masala + 1 cup brown rice + Salad 450 22 Evening Snack Fruit smoothie (low-fat milk, berries) 200 8 Dinner 1 bowl khichdi + Yogurt 350 15 Total 1450 58 Day 4 Breakfast 2 Besan cheelas (gram flour pancakes) + Mint chutney + Green tea 300 12 Mid-Morning Snack 1 Banana 105 1.5 Lunch 1 cup sambar + 1 cup steamed rice + Stir-fried vegetables 450 18 Evening Snack Roasted peanuts (1 handful) 150 7 Dinner 1 roti + Mixed vegetable curry + Cucumber yogurt raita 400 22 Total 1405 60.5 Day 5 Breakfast Oats upma with vegetables + Black tea 300 8 Mid-Morning Snack 1 Kiwi or Pear 60 1 Lunch 1 cup moong dal + 1 cup steamed rice + Sautéed green beans + Salad 450 22 Evening Snack Fresh coconut water 50 0 Dinner Vegetable soup + 1 small baked sweet potato 300 10 Total 1160 41 Day 6 Breakfast 2 Oats idli with sambar + Green tea 250 8 Mid-Morning Snack 1 handful mixed seeds (flax, sunflower, chia) 150 6 Lunch 1 cup vegetable biryani + 1 cup cucumber raita 450 18 Evening Snack 1 fruit (apple/orange) 90 1 Dinner 1 roti + Paneer bhurji + Stir-fried greens 450 25 Total 1390 58 Day 7 Breakfast Fruit salad with yogurt + Herbal tea 250 10 Mid-Morning Snack 1 handful almonds 160 6 Lunch 1 cup dal tadka + 1 millet roti + Sautéed vegetables + Salad 450 20 Evening Snack Masala chai (no sugar) + 2 digestive biscuits 200 5 Dinner Tomato soup + 1 small bowl khichdi 350 12 Total 1410 53
Overall Average (Approx) :
Calories : ~1,300-1,500 kcal/day (varies depending on portion size)Protein : ~55-60g/day , though you may want to adjust meals for slightly higher protein if needed. Adding a whey protein shake (20-25g protein) can help hit the target of 100g protein/day .
Adjustments to Increase Protein :
Add a scoop of whey protein (20-25g) post-workout or as a snack.
Increase portion sizes of dal , paneer , tofu , and lentils to boost protein.
Consider adding peanut butter , almonds , or Greek yogurt as snacks for more protein.
7-Day Non-Vegetarian Meal Plan (~100g Protein/Day) Day Meal Food Items Calories Protein (g) Day 1 Breakfast Scrambled eggs (2 eggs) + 1 whole wheat toast + Black coffee 350 18 Mid-Morning Snack 1 apple 95 0.5 Lunch 1 cup chicken curry (lean) + 1 cup brown rice + Salad 500 35 Evening Snack 1 handful roasted almonds 180 7 Dinner 1 roti + Grilled fish (150g) + Steamed vegetables 400 30 Total 1430 90.5 Day 2 Breakfast 2 boiled eggs + 1 small avocado + Green tea 300 20 Mid-Morning Snack 1 banana 105 1.5 Lunch 1 cup mutton curry + 1 cup quinoa + Cucumber salad 500 35 Evening Snack 1 cup Greek yogurt 100 10 Dinner 1 roti + Tandoori chicken (150g) + Mixed vegetable stir fry 450 30 Total 1455 96.5 Day 3 Breakfast 1 chicken sandwich (grilled) + 1 cup black coffee 350 30 Mid-Morning Snack 1 handful mixed nuts 200 6 Lunch 1 cup fish curry + 1 cup brown rice + Salad 450 35 Evening Snack 1 fruit smoothie (with whey protein) 200 20 Dinner 1 roti + Egg curry (2 eggs) + Steamed vegetables 400 30 Total 1600 121 Day 4 Breakfast 2 boiled eggs + 1 slice whole-grain toast + Green tea 250 15 Mid-Morning Snack 1 orange 62 1.2 Lunch 1 cup chicken tikka masala + 1 cup quinoa + Salad 550 35 Evening Snack 1 handful roasted peanuts 150 7 Dinner 1 roti + Grilled shrimp (150g) + Stir-fried vegetables 450 30 Total 1462 88.2 Day 5 Breakfast 1 egg bhurji + 1 roti + Black coffee 350 20 Mid-Morning Snack 1 handful walnuts 200 5 Lunch 1 cup chicken stew + 1 cup steamed rice + Mixed salad 450 35 Evening Snack 1 cup buttermilk 80 4 Dinner 1 roti + Grilled chicken (150g) + Cucumber salad 400 30 Total 1480 94 Day 6 Breakfast 2 boiled eggs + 1 slice whole-grain toast + Herbal tea 300 18 Mid-Morning Snack 1 handful mixed seeds (sunflower, chia, flax) 150 6 Lunch 1 cup fish curry + 1 cup brown rice + Salad 450 35 Evening Snack 1 fruit smoothie (low-fat milk + whey protein) 200 20 Dinner 1 roti + Mutton kebabs (150g) + Stir-fried vegetables 450 30 Total 1550 109 Day 7 Breakfast 1 chicken paratha + 1 cup green tea 350 20 Mid-Morning Snack 1 handful almonds 180 7 Lunch 1 cup chicken curry + 1 cup brown rice + Cucumber salad 500 35 Evening Snack 1 cup Greek yogurt 100 10 Dinner 1 roti + Grilled fish (150g) + Steamed broccoli 450 30 Total 1580 102
Overall Average (Approx) :
Calories : ~1,450-1,600 kcal/day Protein : ~90-110g/day , depending on portion size and specific ingredients.
Protein-Rich Non-Veg Foods :
Eggs : ~6g protein per large eggChicken : ~25-30g protein per 100g cooked chicken breastFish : ~20-25g protein per 100g cooked fish (salmon, tilapia, etc.)Mutton/Goat Meat : ~25g protein per 100g cookedShrimp : ~25g protein per 100g cookedGreek Yogurt : ~10g protein per 1 cup
Suggestions to Increase Protein :
Add a whey protein shake (20-25g) as a post-workout snack.
Increase portion size of chicken, fish , or eggs to meet your exact protein goal.
🥦 7-Day Pure Vegetarian High-Protein, Low-Calorie Meal Plan
Day Meal Food Calories Protein (g) Day 1 Breakfast Whey protein + oats + chia (water) 250 30 Lunch 1 cup moong dal + 1 roti + spinach stir-fry 350 20 Snack Roasted chana (30g) 120 6 Dinner 100g grilled paneer + salad 300 28 Total 1,020 84g Day 2 Breakfast Greek yogurt (200g) + flaxseed 180 16 Lunch 1 cup chole + salad 350 18 Snack Whey protein shake 120 25 Dinner Tofu stir-fry + 1 roti 300 25 Total 950 84g Day 3 Breakfast Muesli + almond milk + plant protein 250 25 Lunch Dal + rice + sautéed vegetables 350 20 Snack Roasted soy nuts (25g) 130 11 Dinner 100g grilled paneer + spinach sabzi 300 28 Total 1,030 84g Day 4 Breakfast Protein oats (whey + oats + water) 250 30 Lunch 1 cup mixed lentils + 1 roti + veg stir-fry 350 22 Snack 1 glass buttermilk + peanuts (10g) 100 5 Dinner Tofu curry + salad 300 25 Total 1,000 82g Day 5 Breakfast Smoothie (soy milk + banana + plant protein) 250 25 Lunch Rajma + rice + salad 350 20 Snack Roasted chickpeas (30g) 120 6 Dinner Paneer bhurji + 1 phulka 300 26 Total 1,020 77g Day 6 Breakfast Sprouts salad + lemon water + plant protein 200 20 Lunch Tofu curry + brown rice + cucumber salad 350 25 Snack Whey protein + few almonds 150 27 Dinner Moong dal chilla (2) + mint chutney 250 18 Total 950 90g Day 7 Breakfast Chia pudding (low-fat milk) + plant protein 250 25 Lunch 1 cup sambar + 1 cup rice + sabzi 350 18 Snack Buttermilk + seeds mix 100 5 Dinner Tofu stir-fry + salad 300 25 Total 1,000 73g
🍗 7-Day Non-Vegetarian High-Protein, Low-Calorie Meal Plan
Day Meal Food Calories Protein (g) Day 1 Breakfast 3 boiled eggs + black coffee 210 18 Lunch Grilled chicken (150g) + salad 350 35 Snack Whey protein + banana 200 27 Dinner Chicken soup + 1 roti 250 18 Total 1,010 98g Day 2 Breakfast Egg white omelet (4 whites) + 1 toast 180 18 Lunch Fish curry (150g) + 1 roti + salad 400 35 Snack Greek yogurt + few almonds 150 12 Dinner Egg curry (2 eggs) + veg soup 300 20 Total 1,030 85g Day 3 Breakfast Protein oats + egg white scramble 250 25 Lunch Chicken tikka (150g) + sautéed spinach 350 35 Snack Whey shake 120 25 Dinner Grilled fish + salad 300 25 Total 1,020 110g Day 4 Breakfast 2 boiled eggs + green tea 140 12 Lunch Chicken stew (150g) + 1 roti + salad 400 35 Snack 1 fruit + whey 200 27 Dinner Fish clear soup + veggies 250 18 Total 990 92g Day 5 Breakfast Omelet (1 whole + 2 whites) + toast 220 20 Lunch Grilled prawns (150g) + stir-fry veggies 350 30 Snack Protein bar or shake 150 20 Dinner Chicken soup + 1 roti 250 18 Total 970 88g Day 6 Breakfast Boiled eggs (3) + tea 210 18 Lunch Chicken curry (150g) + 1 phulka 400 35 Snack Whey protein shake + almonds 180 27 Dinner Egg bhurji (2 eggs) + sautéed broccoli 250 20 Total 1,040 100g Day 7 Breakfast Egg white bhurji (4 whites) + toast 180 16 Lunch Fish fry (150g) + veggie stir-fry 350 30 Snack Whey protein + fruit 200 25 Dinner Chicken salad bowl 300 25 Total 1,030 96g
✅ Summary
Type Calories/Day (avg) Protein/Day (avg) Vegetarian 950–1,100 kcal 80–90g Non-Vegetarian 1,000–1,100 kcal 90–100g
This combo plan is ideal for fat loss, muscle maintenance, or lean gains when combined with consistent workouts.
