Roughly 90–110 g of protein a day from paneer, dal, sprouts, soya and curd — no powders, no imported ingredients, still recognisably Indian food.
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Vegetarian Indian food is often carbohydrate-heavy by default: more rice, more roti, a small katori of dal. This week rebalances that without turning into salads and shakes. Every meal has a deliberate protein anchor — paneer, tofu, sprouts, soya, rajma, chana or curd.
The two structural changes are protein at breakfast, which most Indian breakfasts skip, and brown rice or quinoa in place of white rice at two lunches. Both matter more than any single dish on the list.
Grocery quantities assume two adults eating this plan for a week. Expect roughly 90–110 g of protein per person per day at these portions.
Breakfast, lunch and dinner for all seven days. Import it and every slot lands in your planner, where you can swap any dish.
Day | 🥐 Course Breakfast | 🥗 Course Lunch | 🍲 Course Dinner |
|---|---|---|---|
mon |  Moong dal chilla with paneer bhurji 420 kcal |  Rajma chawal with curd 660 kcal | Paneer tikka with sautéed vegetables 520 kcal |
tue |  Sprouts poha with peanuts 380 kcal |  Chole and quinoa salad bowl 620 kcal |  Soya chunk curry with roti 560 kcal |
wed |  Greek yogurt with roasted chana and fruit 400 kcal |  Paneer paratha with curd 640 kcal |  Dal makhani with brown rice 600 kcal |
thu | Besan chilla with sprouts salad 390 kcal |  Tofu bhurji with roti 580 kcal |  Rajma soup with paneer salad 540 kcal |
fri |  Oats idli with sambar 400 kcal |  Chana masala with jeera brown rice 630 kcal |  Palak paneer with roti 570 kcal |
sat |  Paneer bhurji with multigrain toast 450 kcal |  Soya pulao with raita 620 kcal |  Moong dal khichdi with curd 520 kcal |
sun |  Sprouts dosa with peanut chutney 420 kcal |  Kadhi with rajma rice 640 kcal |  Grilled paneer with dal and salad 560 kcal |
This exact week in your own planner, every slot editable.
Take all 21 meals with you — free, in a planner where you can swap any dish, build the shopping list and print the week.
Everything the week needs, grouped the way a market trip goes. Untick what you already have before you download.
Quantities are for the household this plan is written for. Import the plan and the planner's Shopping List will rebuild this from your own portion setting, including anything you change in the week.
21 dishes across seven days. Each links to a recipe video search — and once the plan is in your planner, you can save one video per meal so it is remembered next time.
A week of ordinary Indian food at roughly 1,400 kcal a day, built around protein and fibre so the portions actually hold you until the next meal.
A calorie-dense vegetarian week for the child who is underweight on the growth chart — ghee, paneer, banana, makhana and full-cream milk doing the work instead of junk.
A full week of the North Indian vegetarian food most homes actually cook — rajma, chole, dal makhani, paneer and seasonal sabzis, with a Sunday that feels like a treat.
