🟩 MONDAY
| Meal | Food | Protein | Recipe |
|---|---|---|---|
| Breakfast | Oats + milk + peanut butter | 20g | https://www.youtube.com/results?search_query=protein+oats+recipe+india (opens in a new tab) |
| Lunch | Dal + 2 roti + curd | 22g | https://www.youtube.com/results?search_query=dal+tadka+recipe+simple (opens in a new tab) |
| Snack | Roasted chana | 6g | — |
| Dinner | Paneer bhurji (100g) + roti | 22g | https://www.youtube.com/results?search_query=paneer+bhurji+easy (opens in a new tab) |
👉 Total: ~70g
🟩 TUESDAY
| Meal | Food | Protein | Recipe |
|---|---|---|---|
| Breakfast | Moong chilla + paneer | 24g | https://www.youtube.com/results?search_query=moong+dal+chilla+paneer (opens in a new tab) |
| Lunch | Rajma + 2 roti | 20g | https://www.youtube.com/results?search_query=rajma+recipe+easy (opens in a new tab) |
| Snack | Greek yogurt | 10g | — |
| Dinner | Soya chunks | 25g | https://www.youtube.com/results?search_query=soya+chunks+recipe+easy (opens in a new tab) |
👉 Total: ~79g
🟩 WEDNESDAY
| Meal | Food | Protein | Recipe |
|---|---|---|---|
| Breakfast | Sprouts salad | 14g | https://www.youtube.com/results?search_query=sprouts+salad+recipe (opens in a new tab) |
| Lunch | Chole + 2 roti | 20g | https://www.youtube.com/results?search_query=chole+recipe+easy (opens in a new tab) |
| Snack | Milk + almonds | 8g | — |
| Dinner | Paneer (100g) + veg | 22g | https://www.youtube.com/results?search_query=paneer+recipe+simple (opens in a new tab) |
👉 Total: ~64g (add milk → 72g)
🟩 THURSDAY
| Meal | Food | Protein | Recipe |
|---|---|---|---|
| Breakfast | Besan chilla | 14g | https://www.youtube.com/results?search_query=besan+chilla+recipe (opens in a new tab) |
| Lunch | Soya curry + rice | 25g | https://www.youtube.com/results?search_query=soya+curry+recipe (opens in a new tab) |
| Snack | Roasted chana | 6g | — |
| Dinner | Dal + roti | 12g | https://www.youtube.com/results?search_query=dal+recipe (opens in a new tab) |
👉 Total: ~57g (add curd → 65g)
🟩 FRIDAY
| Meal | Food | Protein | Recipe |
|---|---|---|---|
| Breakfast | Paneer sandwich | 18g | https://www.youtube.com/results?search_query=paneer+sandwich+recipe (opens in a new tab) |
| Lunch | Rajma + roti | 20g | https://www.youtube.com/results?search_query=rajma+recipe (opens in a new tab) |
| Snack | Makhana | 5g | — |
| Dinner | Paneer (100g) | 22g | https://www.youtube.com/results?search_query=paneer+bhurji (opens in a new tab) |
👉 Total: ~65g (add milk → 73g)
🟨 SATURDAY (PRASADAM DAY)
| Meal | Food | Protein | Note |
|---|---|---|---|
| Breakfast | Prasadam | — | Add milk |
| Lunch | Prasadam | — | Add curd |
| Snack | Fruits + peanuts | 8g | — |
| Dinner | Light prasadam | — | Add dal if possible |
👉 Target: 50–65g
🟨 SUNDAY (PRASADAM DAY)
| Meal | Food | Protein | Note |
|---|---|---|---|
| Breakfast | Prasadam | — | Add milk |
| Lunch | Prasadam | — | Add curd |
| Snack | Seeds + peanuts | 8g | — |
| Dinner | Light prasadam | — | Add dal |
👉 Target: 50–65g
⚡ FINAL NOTE (IMPORTANT)
👉 Weekdays = 70–80g protein (perfect) 👉 Weekend = maintenance (no stress)
👉 Best foods:
- Soya 🔥
- Paneer
- Dal
- Chana
- Drumstick Leaves Powder
🟢 Monthly Grocery Items
| Item | Qty (Approx) | Protein Benefit | Notes |
|---|---|---|---|
| Soya chunks | 1–2 kg | 🔥 Very high | Cheapest protein source |
| Moong dal | 2 kg | High | Chilla + dal |
| Chana (black/white) | 2 kg | High | Snacks + curry |
| Rajma | 1 kg | High | Lunch |
| Peanuts | 1 kg | Medium | Add in poha/oats |
| Milk | Daily 500ml | Good | Easy protein |
| Curd | Daily | Good | Digestion + protein |
| Paneer | 1–1.5 kg/month | High | Main protein |
| Oats (Pintola 👍) | 1 kg | Good | Breakfast |
| Besan | 1 kg | Good | Chilla |