How to Increase Protein in Indian Vegetarian Diet
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As seen in our earlier articles on protein and the importance of proteins, a high protein diet helps in weight loss. If you are still confused about what to eat and what not to eat? Which options are better? Do vegetarians consume enough proteins? Get all your questions answered in this article. We have provided the list of high protein vegetarian options along with 7 days high protein diet plan for Weight Loss (Indian, Vegetarian diet chart ). A high protein diet along with moderate fat and low carbohydrates aids in weight loss.
7 days High Protein Diet Plan for Weight Loss (Indian, Vegetarian diet chart )
Before you move ahead and check this 7-day high protein diet plan for weight loss, you must know that there are various versions of it that we have on Dietburrp. So after you are done checking this diet plan, do check out these other weight loss diet plans to add on to your variations.
- Atkins diet plan for weight loss.
- Low carb diet plan for weight loss.
- 1200 calories weight loss diet plan.
- 7 days of carb cycling diet plan for weight loss.
Points to remember while planning:
- Include at least 1 first-class protein source in each major meal.
- Combine 2 kinds of cereal or cereals with pulses for better protein availability.
- Ensure you get enough protein that is at least 50 % protein from animal protein.
- If you happen to be a vegan, check out our vegan diet plan for weight loss.
- Milk and products like paneer, curd, and cheese are animal proteins.
- Combine your protein with enough carbohydrates for better absorption.
Composition of Diet plan for an individual weighing 65 – 70 kgs:
- Energy: 1200 – 1300 kcal
- Proteins: 65 – 70 gms (25 % of total calories)
- Carbohydrates: 180 – 185 gms (55- 60 % of total calories)
- Fats: 25 gms (15 – 20 % of total calories)
Food list for High protein diet plan for weight loss:
| Food Group | Amounts (gms) | Amount of Protein (gms) |
| Cereals & Millets | 30 | |
| Jowar | 3.1 | |
| Oats | 5 | |
| Bajra | 3.5 | |
| Dals, Pulses & Sprouts | 30 | 7 |
| Soy & Products | 25 | 10 |
| Nuts & oilseeds | 15 | 3 |
| Milk & products | 150 ml | |
| Milk & curd | 5 | |
| Paneer | 40 | 7 |
| Cheese | 30 | 7 |
| Vegetables | 100 | |
| Green Leafy Vegetables | 3 – 4 | |
| Lotus Stem | 2.5 | |
| Mushrooms | 3 | |
7 days High Protein Diet Plan for Weight Loss
Day 1
| Time | Menu | Quantity |
| Empty Stomach | Detox Juice | 1 glass |
| (Palak, ginger, bottle gourd, coriander, lemongrass,) | ||
| Breakfast | Veg Oats and mung dal Appam | 4 no. (small) |
| (Oats, soaked yellow mung dal, capsicum, onion, tomato) | ||
| curd and mint chutney | 1 Tbsp | |
| Green Tea | 1 cup | |
| Midmorning | Fruit | 1 no. medium |
| Lunch | Sprout Salad | 1 cup (Sprouts 30 gms) |
| Chapati (wheat flour + red channa flour/soybean flour ) | 1 no. | |
| Methi leaf Vegetable with mung dal | 1 cup | |
| Dal / Sambar | 1 cup | |
| Curd/ Buttermilk | 1 cup/ 1 glass | |
| Snacks | Roasted channa | 1 cup |
| Dinner | Spinach Soup | 1 cup |
| Cauliflower Rice | ¾ cup | |
| Sambar / dal | 1 cup | |
| carrot and peas Vegetable | 1 cup | |
| Buttermilk | 1 glass | |
| Bedtime | Milk (no sugar) | 1 cup |
Day 2
| Time | Menu | Quantity |
| Empty Stomach | Ruby Detox Drink | 1 glass |
| (Carrot/ Beetroot/ ginger/ Tomato/ chia seeds/ cinnamon powder) | ||
| Or lemon water | 1 glass | |
| Breakfast | Paneer Paratha | 1 Medium Size |
| Green Chutney | ½ cup | |
| Curd | 1 cup | |
| Midmorning | Fruit / Buttermilk | 1 no. medium |
| Lunch | Veggie Salad | 1 cup |
| Jowar Roti | 1 no. (medium size) | |
| Leafy Vegetable | 1 cup | |
| soybean curry | 1 cup | |
| Curd/ Buttermilk | 1 cup/ 1 glass | |
| Snacks | Boiled Chana masala | 1 cup |
| Dinner | Mung Dal and Tomato Soup | 1 cup |
| Chapati | 1 no. medium | |
| Curd (Room Temperature) | 1 cup | |
| Green Leafy Vegetable | 1 cup | |
| Bedtime | Soaked Almonds and Walnuts | 4 each |
Day 3
| Time | Menu | Quantity |
| Empty Stomach | Soaked Methi with warm water | 1 teaspoon + 1 glass warm water |
| Breakfast | Broken wheat upma | 1 cup |
| (Capsicum, onion, tomato, mung dal + broken wheat) | ||
| Coffee/milk | 1 cup | |
| Midmorning | Fruit | 1 no. Medium |
| Lunch | Veggie Salad | 1 cup |
| Chapati | 2 no. | |
| Dudhi Vegetable | 1 cup | |
| Paneer bhurji vegetable | 1cup | |
| Curd/ Buttermilk | 1 cup/ 1 glass | |
| Snacks | Sprouts Veggie Salad | 1 cup |
| Green Tea | 1 cup | |
| Dinner | Russian Salad | 1 cup |
| Bajra Roti | 1 no. (medium size) | |
| Dal Makhni (less butter/ghee) | 1 cup | |
| any green vegetable | 1 cup | |
| Bedtime | Milk | 1 cup |
Day 4
| Time | Menu | Quantity |
| Empty Stomach | Soaked Chia seeds with lemon water | 1 teaspoon chia seeds + 1 glass water |
| Breakfast | Vegetable Sandwich | 2 no. (Multigrain Bread) |
| Salty Lassi | 1 Glass | |
| Midmorning | Nuts (Almonds + Walnuts + Pumpkin Seeds | 15 grams |
| Lunch | Vegetable Raita | 1 cup |
| Chapati | 2 no. | |
| Bhindi ki sabji | 1 cup | |
| Chole | 1 cup | |
| Buttermilk | 1 glass | |
| Snacks | Cut Fruits | 100 gms |
| + Chia seeds | 2 tsp | |
| Dinner | Green Salad | 1 cup |
| Cheese Paneer Vegetable Roll | 2 no. (Small size) | |
| Jalapeno Curd Dip | ½ cup | |
| Bedtime | Soy Milk | 1 cup |
Day 5
| Time | Menu | Quantity |
| Empty Stomach | Green Cooler | 1 glass |
| (Spinach/ cucumber/ ginger/ chia seeds/ cinnamon powder) | ||
| Breakfast | Mushroom and paneer toast | 2 slices |
| greek yogurt + chia seeds | 1 cup | |
| Midmorning | Fruit | 1 no. medium |
| Lunch | Exotic Salad (Bell peppers + zucchini + broccoli + lettuce) | 1 cup |
| Multigrain Chapati | 2 no. | |
| Vegetable | 1 cup | |
| Mix dal | 1 cup | |
| Buttermilk | 1 glass | |
| Snacks | Smoothie | 1 glass |
| Apple + Curd + cinnamon | Apple – 50 gms, curd 150 gms, cinnamon – a pinch | |
| Dinner | Tomato Soup | 1 cup |
| Vegetable Khcihdi | 1 cup | |
| Kadhi | 1 cup | |
| Green Vegetable | 1 cup | |
| Bedtime | Masala haldi Milk | 1 cup |
Day 6
| Time | Menu | Quantity |
| Empty Stomach | Cinnamon powder with warm water | ½ teaspoon cinnamon + 1 cup warm water |
| Breakfast | Millet Idli/ Dosa | 2 – 3 no. (small)/ 1 Big |
| Sambar | 1 cup | |
| Green chutney | 2 tablespoons | |
| Lemon Juice (no sugar) | 1 glass | |
| Midmorning | Fruit | 1 no. medium |
| Lunch | Mushroom Bell pepper and paneer Salad | 1 cup |
| Jowar Roti | 2 no. small | |
| Sprouted mung sabji | 1 cup | |
| Curd/ Buttermilk | 1 cup/ 1 glass | |
| Snacks | Grilled Lotus Stem | 100 gms |
| Coffee | 1 cup | |
| Dinner | Curd basil dip | ¼ cup |
| Or curd and mint dip | 1/4 th cup | |
| Paneer cutlets | 4 no. | |
| Grilled Exotic Vegetables | 1 cup | |
| Bedtime | Buttermilk | 1 glass |
Day 7
| Time | Menu | Quantity |
| Empty Stomach | Lush Green Juice | 1 glass |
| (Spinach/ cucumber/ ginger/ chia seeds/ cinnamon powder) | ||
| Breakfast | Oats porridge | 1 cup |
| Avocado / Almond and curd smoothie | 1 glass | |
| Midmorning | Roasted Almonds | 8 – 10 no. |
| Cinnamon Tea | 1 cup | |
| Lunch | Paneer Vegetable Salad | 1 cup |
| Bajra Roti | 1 no. (medium size) | |
| soya nugget sabji | 1 cup | |
| Masoor Dal | 1 cup | |
| Buttermilk | 1 glass | |
| Snacks | Moong Dal Chilla topped with cheese | 2 small |
| Green Chutney | 2 tablespoons | |
| Dinner | Tomato Soup (Recipe for soups ) | 1 cup |
| Bajra Roti | 2 Small | |
| Mix sprout sabji | 1 cup | |
| Bedtime | Masala Milk / Soy Milk | 1 cup |
Related ebooks with 1 monthly menu for weight loss
1] Atkins (1-month high protein diet plan) Ebook
Atkins diet plan for weight loss ebook is a comprehensive guide for 1 full month diet chart to lose 8 – 10 kgs of weight. Atkins diet is a High Protein, High Fiber, Moderately high Fat, and low carb diet that supports fat loss just like the keto diet. The Atkins diet comprises 4 phases. (Read more about this ebook)
BUY NOW [Rs 599]
2] Low Carb Diet Plan for Weight Loss (1-month full menu) Ebook:
This book will guide you through a detailed 4 weeks menu of low-carb diet plans. Each week is accompanied by a detailed exchange list of ingredients that you would be needing in the exact amount. And a consolidated shopping list for each week. This will simplify your life. we have mentioned options for vegetarians and non-vegetarians for each day. ( Read more about the ebook )
BUY NOW [Rs 599]
Important Tips:
- You can use paneer, soya, mushroom, cheese, dals, and pulses interchangeably.
- You can interchange your dinner and lunch menus.
- Avoid deep-frying, use of refined sugar or refined flours, and red meat for weight loss.
- Find some amazing Salad recipes.
- You may want to check these soup recipes.
- Detox juice recipes.
- Some High protein and low carb Indian recipes that you could use.
EndNote:
A mere awareness regarding what you are eating makes a lot of difference. It can be challenging initially but then it becomes easier with proper guidance and professional help. Start with small positive changes in the diet and see long term beneficial effects.
RD, Payal Banka (Registered Dietitian)
Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.
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How to Increase Protein in Indian Vegetarian Diet
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