Indian meal plan for high protein

Written byListonic team

Updated on Oct 1, 2024

Discover the delicious flavors of high-protein meals with the Indian Meal Plan for High Protein. This plan brings together the rich and diverse tastes of Indian cuisine with a focus on boosting your protein intake. Enjoy tasty and nutritious meals that make sticking to your protein goals easy and satisfying.

Meal plan grocery list

Dry goods

Brown Rice

Quinoa

Chickpeas

Lentils

Peas

Almonds

Walnuts

Cashews

Meats

Chicken Breast

Turkey

Fish Fillets

Dairy & eggs

Paneer

Eggs

Yogurt

Cottage Cheese

Plant based

Tofu

Spinach

Broccoli

Cauliflower

Carrots

Bell Peppers

Tomatoes

Cucumber

Fresh grocery

Spinach

Broccoli

Cauliflower

Carrots

Bell Peppers

Tomatoes

Cucumber

Spices & sauces

Ghee

Olive Oil

Cumin Seeds

Turmeric

Coriander Powder

Garam Masala

Ginger

Garlic

Onions

Cilantro

Meal plan overview

Boost your protein intake with the Indian Meal Plan for High Protein. This plan features traditional Indian recipes rich in protein, including dishes made with lentils, chickpeas, paneer, and lean meats. Enjoy a variety of flavorful and nutritious meals that support muscle maintenance and overall health.

Each day provides protein-packed meal ideas that are easy to prepare and delicious. This plan makes it simple to follow a high-protein diet with the vibrant and diverse flavors of Indian cuisine.

Indian meal plan for high protein exemplary product

Foods to eat

Lean Protein Sources: Include chicken, turkey, and fish like salmon which are excellent for high protein content without excess fat.
Legumes and Pulses: Lentils, chickpeas, and various types of beans are staples in Indian cuisine and great sources of protein and fiber.
Dairy Products: Opt for low-fat versions of yogurt, paneer (cottage cheese), and milk to add quality protein and calcium.
Whole Grains: Incorporate whole wheat, millets, and brown rice instead of refined grains to ensure higher nutritional content and better energy levels.
Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are good for adding healthy fats and a little protein boost to your diet.
Green Leafy Vegetables: Spinach, kale, and mustard greens are not only rich in iron but also have a decent amount of protein.

✅Tip

Prep high-energy snacks like trail mix with dried fruits and nuts to keep you fueled during long hours in the field.

Foods not to eat

High-Fat Meats: Avoid fatty cuts of meat and processed meats which are high in saturated fats and can detract from muscle building.
Fried and Processed Foods: Steer clear of deep-fried snacks and processed foods that are prevalent in Indian cuisine as they offer little nutritional value.
High-Sugar Beverages: Sweetened drinks and fruit juices can add unnecessary sugar and calories to your diet without any protein benefit.
Refined Grains: Limit the intake of white rice and white flour products as they lack fiber and essential nutrients found in their whole grain counterparts.
Full-Fat Dairy: While dairy is important, choosing full-fat versions can introduce too much saturated fat, so opt for low-fat versions instead.
Heavy Creams and Sweets: Traditional Indian sweets and dishes made with heavy creams are high in sugar and fats, and low in protein.

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Main benefits

Switching to the Indian meal plan for high protein can offer some unique advantages. One major benefit is the diverse range of spices and herbs used, which not only add flavor but also have anti-inflammatory properties. Another perk is the emphasis on plant-based proteins, such as lentils and chickpeas, which are easier to digest and can improve gut health. The variety of dishes ensures that your diet remains interesting and satisfying, reducing the temptation to stray from your plan. Additionally, the inclusion of traditional fermented foods like yogurt can support a healthy microbiome and boost your overall immunity.

Recommended nutrient breakdown

Protein: 25%

Fat: 25%

Carbs: 45%

Fiber: 3%

Other: 2%

How to budget on this meal plan

The Indian meal plan for high protein focuses on ingredients like lentils, chickpeas, and paneer. Buying these in bulk can significantly cut costs and reduce the number of trips to the grocery store. Seasonal vegetables not only taste better but are usually cheaper, so look for what's fresh and local. Making your own paneer at home from milk can be a fun and cost-effective way to ensure you have a fresh supply. Also, consider using more affordable cuts of meat or incorporating eggs, which are both high in protein and budget-friendly.

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Extra tips

Here are some high-protein Indian snacks:

Roasted chana (chickpeas)
Greek yogurt with a sprinkle of cumin
Paneer tikka
Hard-boiled eggs with masala
Mixed nuts and seeds
Sprouted moong salad
Chana chaat

For a high protein diet, drink options include lassi (without added sugar), buttermilk, and protein shakes made with almond milk and protein powder. Herbal teas like ginger or turmeric tea can provide additional health benefits. Ensure hydration with plenty of water, and avoid sugary drinks.

For a high protein diet, focus on Indian dishes that incorporate lean proteins and nutrient-dense ingredients. Opt for dals (lentils), paneer (cottage cheese), and lean meats like chicken or fish, seasoned with traditional spices. Include a variety of vegetables such as spinach, bell peppers, and tomatoes for essential vitamins and minerals. Add whole grains like quinoa or brown rice for fiber and energy. Finish with a serving of fresh fruit like mango or papaya to add natural sweetness and additional nutrients. This approach ensures a high protein intake while maintaining balanced nutrition.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach, onions, and tomatoes, seasoned with turmeric and cumin seeds
Lunch:Grilled chicken breast with quinoa and a side of sautéed bell peppers and carrots
Dinner:Paneer tikka masala with brown rice, using tomatoes, garlic, ginger, and garam masala
Snack:Yogurt mixed with crushed almonds and walnuts

Day 2

Breakfast:Tofu scramble with onions, tomatoes, and turmeric
Lunch:Lentil soup with carrots, garlic, and coriander powder, served with a dollop of yogurt
Dinner:Turkey kebabs with grilled broccoli and bell peppers
Snack:Cottage cheese with sliced cucumber and crushed pepper

Day 3

Breakfast:Paneer bhurji with onions, tomatoes, and cilantro
Lunch:Fish fillets seasoned with garam masala and olive oil, served with a side of quinoa and peas
Dinner:Chickpea curry with spinach and tomatoes, served with brown rice
Snack:Handful of cashews and walnuts

Day 4

Breakfast:Omelette with bell peppers, onions, and ghee
Lunch:Chicken stir fry with broccoli, carrots, and a ginger-garlic paste
Dinner:Cauliflower and tofu tikka masala
Snack:Almonds and a spoonful of cottage cheese

Day 5

Breakfast:Spinach and paneer stuffed paratha
Lunch:Turkey salad with spinach and bell peppers, cilantro, and olive oil dressing
Dinner:Lentil and chickpea dal with cumin seeds and coriander, served with rice
Snack:Greek yogurt with sliced almonds

Day 6

Breakfast:Egg bhurji with spinach, onions, and turmeric
Lunch:Grilled fish fillets with a side of sautéed bell peppers and cauliflower
Dinner:Chicken and carrots, peas, and broccoli biryani
Snack:Mix of cashews, almonds, and walnuts

Day 7

Breakfast:Cottage cheese pancakes topped with a tomato cilantro salsa
Lunch:Quinoa and chickpea salad with cucumbers, tomatoes, onions, and a dressing of olive oil and lemon juice
Dinner:Paneer and pea curry with brown rice
Snack:Carrot sticks with yogurt dip

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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