High-Protein Vegetarian Diet Plan
Free 7-day high-protein vegetarian diet plan — about 1.4 g protein per kg from dal, paneer, curd, soy and sprouts. For fat loss, fitness or muscle gain.
How much protein do vegetarians need?
Most adults need at least 0.8 g of protein per kg of body weight; people who exercise, want to lose fat while keeping muscle, or build muscle do better with 1.2–1.6 g per kg. The generator sets about 1.4 g per kg, picks protein-rich dishes for every meal, and adjusts calories for losing fat, staying the same or building muscle.
| Food | Protein (approx.) |
|---|---|
| Soy chunks, 30 g dry | 15 g |
| Paneer, 100 g | 18 g |
| Tofu, 100 g | 8–15 g |
| Cooked dal, 1 bowl (150 g) | 9 g |
| Rajma or chana, cooked, 1 bowl | 10–12 g |
| Sprouts, 1 bowl | 7–9 g |
| Curd, 1 bowl (200 g) | 7–8 g |
| Greek yogurt / hung curd, 150 g | 12–15 g |
| Milk, 1 glass (250 ml) | 8 g |
| Peanuts, 30 g | 7 g |
Tips
- Add a protein food to every meal and snack
- Combine grains and pulses — roti with dal, rice with rajma
- Protein powder is optional, not required
- Strength-train 2–4 times a week to turn protein into muscle
Kidney disease? Ask your doctor before increasing protein. Check your target with the protein calculator.
Frequently asked questions
Can vegetarians get enough protein?
Yes. With dal, paneer, curd, soy, sprouts and nuts at every meal, most vegetarians can reach 1.2–1.6 g per kg without supplements.
Is soy safe to eat daily?
Yes, for most people in normal amounts (1–2 servings a day). Soy is a complete protein.
Do I need protein powder?
No. It is a convenient option if you cannot reach your target from food, but whole foods also give fibre and other nutrients.
Sources: ISSN position stand: protein and exercise · WHO: Healthy diet
Reviewed for accuracy against the sources above. This page is general information, not medical advice — talk to your doctor or a registered dietitian about your own needs.