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.

Meal	Items	Protein
Breakfast	Besan chilla, Soy curd, Fruit	30 g
Lunch	Dal, Rice, Tofu sabzi, Salad	35 g
Snack	Sprouts chaat, Peanuts	20 g
Dinner	Soy chunks curry, Roti, Vegetables	35 g

Protein sources

Besan
Soy curd
Dal
Tofu
Sprouts
Soy chunks

Substitutions

Paneer -> tofu
Curd -> soy curd
Whey -> plant protein

Notes

Adjust portions based on body weight and goals.

General information only

GreenFit provides general nutrition information only. It is not medical advice. For medical conditions, pregnancy, children, elderly people, eating disorders, kidney disease, diabetes, or medication-related concerns, consult a qualified doctor or registered dietitian.