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High-Protein Diet

Muscle gain / high protein

Calories

2200 kcal

Protein

120 g

Overview

Active adults who struggle to reach protein targets using everyday foods.

Difficulty: Medium. Cuisine: Flexible. Affordability: Moderate.

How to read this plan

Use this as a high-protein day template, not a fixed prescription. The meals are built around familiar foods so you can repeat the structure while changing the sabzi, dal, fruit, or grain based on what is available.

The main idea is to place a protein anchor in every meal. Besan, tofu, dal, sprouts, soy curd, and soy chunks do the heavy lifting; rice, roti, fruit, and vegetables make the day easier to eat.

MealItemsProtein
BreakfastBesan chilla, Soy curd, Fruit30 g
LunchDal, Rice, Tofu sabzi, Salad35 g
SnackSprouts chaat, Peanuts20 g
DinnerSoy chunks curry, Roti, Vegetables35 g

Highlighted items link to recipes. 9 meal items matched.

Protein sources
  • Besan
  • Soy curd
  • Dal
  • Tofu
  • Sprouts
  • Soy chunks
Substitutions
  • Paneer -> tofu
  • Curd -> soy curd
  • Whey -> plant protein
Adjust for taste and availability
  • If soy chunks are hard to enjoy, use tofu, tempeh, seitan, or an extra dal-and-sprouts meal instead.
  • Use any dal you digest well. Moong is lighter; chana dal, masoor, and toor are more filling.
  • Change the seasoning freely: tikka masala, sambar powder, pav bhaji masala, or simple cumin-turmeric all work as long as the protein food stays in the meal.
Adjust portions
  • If body weight is not increasing and that is your goal, add one extra roti, more rice, or a peanut/banana snack.
  • If digestion feels heavy, split soy chunks or tofu across two meals instead of forcing a large serving at dinner.
  • If you need fewer calories, keep the protein portions and reduce oil, peanuts, rice, or roti first.
Notes
Adjust portions based on body weight and goals.