Weekly Meal Plan
Each meal is designed to help you reach at least 50 grams of protein per day.
| Day | Breakfast | Morning Snack | Lunch | Evening Snack | Dinner | After Dinner Snack |
|---|---|---|---|---|---|---|
| Monday | Scrambled eggs (2 eggs, 12g) with spinach and tomatoes + 2 whole grain toasts (8g) + glass of milk (8g) | Greek yogurt (10g) | Grilled chicken salad (100g chicken, 20g) + Lentil soup (10g) | Roasted chickpeas (1/2 cup, 7g) | Paneer tikka (100g, 18g) + Quinoa (1 cup cooked, 8g) | Cottage cheese (50g, 9g) |
| Tuesday | Oatmeal with protein powder (20g) + Almonds (10g) | Boiled egg (6g) | Chickpea curry (1 cup, 15g) + Brown rice (1 cup cooked, 5g) | Mixed nuts (1/4 cup, 6g) | Fish curry (100g, 22g) + Steamed broccoli (3g) + 2 whole wheat rotis (4g) | Milk (1 cup, 8g) |
| Wednesday | Paneer bhurji (100g, 18g) + 2 whole wheat toasts (8g) | Roasted chana (1 cup, 10g) | Mutton curry (100g, 26g) + Brown rice (1 cup cooked, 5g) | Protein bar (10g) | Moong dal khichdi (1 cup, 12g) + Mixed vegetable raita (1 cup, 6g) | Yogurt (1 cup, 8g) |
| Thursday | Protein smoothie with milk, banana, and whey protein (25g) + Walnuts (1/4 cup, 4g) | Cottage cheese (50g, 9g) | Chicken biryani (100g chicken, 20g) + Cucumber raita (4g) | Boiled egg (6g) | Egg curry (2 eggs, 12g) + Brown rice (1 cup cooked, 5g) + Green beans (1 cup, 2g) | Milk (1 cup, 8g) |
| Friday | Greek yogurt with berries and nuts (15g) + Whole grain toast (4g) | Protein shake (20g) | Rajma curry (1 cup, 15g) + Brown rice (1 cup cooked, 5g) | Almonds (1/4 cup, 6g) | Tandoori chicken (100g, 20g) + Steamed vegetables (1 cup, 3g) + 2 whole wheat rotis (4g) | Cottage cheese (50g, 9g) |
| Saturday | Masala omelette (2 eggs, 12g) + Whole wheat toast (2 slices, 8g) | Glass of milk (8g) | Prawn curry (100g prawns, 20g) + Quinoa (1 cup cooked, 8g) | Greek yogurt (10g) | Dal makhani (1 cup, 15g) + Brown rice (1 cup cooked, 5g) + Cucumber salad (2g) | Milk (1 cup, 8g) |
| Sunday | Idli with sambar (1 cup sambar, 7g) + Buttermilk (1 cup, 2g) | Boiled chana (1 cup, 15g) | Fish fry (100g fish, 22g) + Brown rice (1 cup cooked, 5g) | Mixed nuts (1/4 cup, 6g) | Chicken stew (100g chicken, 20g) + Whole wheat bread (2 slices, 8g) + Mixed vegetable curry (4g) | Yogurt (1 cup, 8g) |