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Want to increase your protein intake without spending hours in the kitchen? In this video, I’m sharing a complete high-protein vegetarian Indian diet plan that provides around 75–80g protein in just 1300–1500 calories.
This is a practical sample meal plan designed for weight loss, fat loss, better muscle maintenance, improved satiety, and overall healthy eating. Every recipe is simple, quick, beginner-friendly, and perfect for busy professionals, students, homemakers, and anyone looking for healthy Indian meals.
Ingredients used in the Meal Plan :
1. High-Protein Greek Yogurt Breakfast Bowl
Ingredients
* 2.5 tbsp oats
* 10 g roasted peanuts
* 2 tsp pumpkin seeds + sunflower seeds
* 1 tsp jaggery
* 180 g Greek yogurt
* 1 cup mixed fruits
* 30 g berries (optional)
Nutrition (Per Serving)
* Calories: 375–380 kcal
* Protein: 22 g
1. High-Protein Lunch box Salad with Hummus Dressing
Salad Ingredients
* 2.5 cups seasonal vegetables
* Corn
* Carrot
* Capsicum
* Tomato
* 80 g low-fat paneer
* Salt to taste
* 1.5 tsp olive oil
* Seasoning of choice
* 1 whole wheat khakhra
Low-Fat Hummus Mustard Dressing
* 1.5 tsp homemade hummus
* 1 tsp Dijon mustard sauce
* Oregano
* Black pepper to taste
* Water as required
Nutrition (Per Serving)
* Calories: 420–425 kcal
* Protein: 24 g
Mixed Millet & Tempeh Bowl
Ingredients
* ¼ cup mixed millets (soaked for 6–8 hours)
* 1½ cups water
* 1 small tomato, chopped
* ¾ cup seasonal vegetables
* 2 cloves garlic
* 75 g tempeh
* Herbs (optional)
Nutrition (Per Serving)
* Calories: 300kcal
* Protein: 18-20 g
A simple, high-protein, fiber-rich meal that’s great for gut health and weight management.
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