Updated 10 September 2026
Three full day plans — vegetarian, eggetarian and non-vegetarian — built from roti, dal, paneer, curd, sprouts and eggs rather than food no one in an Indian kitchen actually cooks. Below them, the protein and calories in 42 everyday foods, so you can build your own.
Research on resistance training generally supports 1.6 to 2.2 g of protein per kg of body weight per day for building or retaining muscle. Below that, training gives back less than it should; far above it, the extra protein is simply used as energy.
60 kg → 96–132 g protein per day
70 kg → 112–154 g protein per day
80 kg → 128–176 g protein per day
The common Indian pattern is a low-protein breakfast, a carbohydrate-heavy lunch and most of the day's protein at dinner. Spreading protein across four or five meals is usually a larger practical improvement than any supplement.
Each is one full day. Totals are calculated from the same food data the app uses — scale portions up or down to match your own calorie target.
2300 kcal · 125 g protein · 323 g carbs · 61 g fat
2212 kcal · 122 g protein · 280 g carbs · 69 g fat
2327 kcal · 179 g protein · 239 g carbs · 73 g fat
Ranked by protein density — how much protein a food carries relative to its calories. High density means you can hit your protein target without overshooting calories.
| Food | Serving | Protein | Calories | Type |
|---|---|---|---|---|
| Egg white | 1 white | 3.6 g | 17 | Egg |
| Whey protein | 1 scoop | 24 g | 120 | Veg |
| Chicken breast (cooked) | 100g | 31 g | 165 | Non-veg |
| Soya chunks (dry) | 50g | 26 g | 170 | Veg |
| Fish (rohu / surmai) | 100g | 22 g | 145 | Non-veg |
| Low-fat paneer | 100g | 22 g | 170 | Veg |
| Greek yoghurt | 150g | 15 g | 130 | Veg |
| Tofu | 100g | 16 g | 145 | Veg |
| Chicken curry | 150g | 26 g | 280 | Non-veg |
| Mutton curry | 100g | 25 g | 290 | Non-veg |
| Whole egg | 1 egg | 6.3 g | 78 | Egg |
| Mixed sprouts | 1 bowl | 9 g | 120 | Veg |
| Paneer (full fat) | 100g | 18 g | 265 | Veg |
| Egg bhurji (3 eggs) | 1 plate | 19 g | 290 | Egg |
| Toned milk | 1 glass | 8 g | 130 | Veg |
| Dal (cooked lentils) | 1 bowl | 9 g | 150 | Veg |
| Curd / plain yoghurt | 1 bowl | 6 g | 100 | Veg |
| Rajma (kidney beans) | 1 bowl | 11 g | 190 | Veg |
| Boiled black chana | 1 bowl | 11 g | 190 | Veg |
| Spinach or leafy greens | 1 bowl | 4 g | 70 | Veg |
| Chole (chickpea curry) | 1 bowl | 10 g | 210 | Veg |
| Wholegrain bread | 1 slice | 3 g | 70 | Veg |
| Peanut butter | 1 tbsp | 4 g | 95 | Veg |
| Salad (cucumber, tomato, carrot) | 1 plate | 2 g | 50 | Veg |
| Almonds | 1 piece | 0.25 g | 7 | Veg |
| Dal khichdi | 1 cup | 8 g | 230 | Veg |
| Rolled oats (dry) | 50g | 6.5 g | 190 | Veg |
| Idli | 1 piece | 2 g | 70 | Veg |
| Roti (whole wheat) | 1 piece | 3 g | 110 | Veg |
| Mixed vegetable sabzi | 1 bowl | 3 g | 110 | Veg |
| Brown rice | 1 cup | 4.5 g | 190 | Veg |
| Plain dosa | 1 piece | 4 g | 170 | Veg |
| Walnut halves | 1 piece | 0.5 g | 22 | Veg |
| Upma | 1 plate | 6 g | 270 | Veg |
| Cooked rice | 1 cup | 4 g | 200 | Veg |
| Poha | 1 plate | 5 g | 250 | Veg |
| Sweet potato | 150g | 2 g | 130 | Veg |
| Banana | 1 piece | 1.3 g | 105 | Veg |
| Papaya | 1 bowl | 0.7 g | 60 | Veg |
| Apple | 1 piece | 0.5 g | 95 | Veg |
| Ghee | 1 tsp | 0 g | 45 | Veg |
| Cooking oil | 1 tsp | 0 g | 40 | Veg |
Values are practical per-serving estimates for home-cooked Indian portions. Actual figures vary with recipe, oil used and portion size — treat them as planning numbers, not laboratory measurements.
Research on resistance training generally supports 1.6 to 2.2 grams of protein per kilogram of body weight per day. For a 70 kg person that is roughly 112 to 154 grams daily, spread across the day rather than eaten in one sitting.
Yes. Dal, rajma, chana, paneer, tofu, soya chunks, curd, milk and sprouts all carry meaningful protein. Soya chunks provide about 26 g per 50 g dry, low-fat paneer about 22 g per 100 g, and rajma about 11 g per bowl. The main adjustment is eating protein at every meal instead of only at dinner.
Per serving, the highest are chicken breast (31 g per 100 g), soya chunks (26 g per 50 g dry), mutton (25 g per 100 g), whey protein (24 g per scoop), fish (22 g per 100 g) and low-fat paneer (22 g per 100 g).
Neither is better in isolation. A roti carries about 110 kcal with 3 g protein, a cup of rice about 200 kcal with 4 g protein. Both are primarily carbohydrate, which fuels training. What matters is your total daily calories and protein, not which staple you choose.
No. Whey is a convenience, not a requirement — it is simply a fast way to add about 24 g of protein without cooking. If you can reach your protein target through dal, paneer, curd, eggs, soya or chicken, supplements add nothing further.
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