Loading... Please Wait.

Article

This plan is packed with vegetarian protein sources like Indian dal, almonds, spinach, tofu, curd, milk, beans and sprouts. Try it and see the result. 

Vegetarian diets are considered to be incomplete protein source because they are low in one or more essential amino acids but even vegetarians can fulfill their amino acids (protein) requirements by eating a wide variety of protein rich vegetarian foods. 

The best part: It's flexible. You can mix and match to create your own customized diet. You can also decrease or increase calorie intake according to your daily calorie requirements. 

Daily vegetarian meals lack some essential vitamins and nutrients like B12, D3, Calcium, Omega-3 and Zinc. If your meal lack these vitamins and nutrients on a regular basis, some serious nutritional deficiencies can occur. So I have included dairy (for B12 and calcium), walnuts (for Omega-3) and sprouts and beans (for Zinc).  

The BOLD TEXT indicates protein rich food. I have created vegetarian protein rich meals for you so that you can fulfill your everyday protein requirements.

Monday

Breakfast (aprx 400 cal)  
- 1 glass whey protein shake and 1 bowl cooked oats  
Morning Snack (aprx 200 cal)
- Handful of walnuts and almonds 
Lunch (aprx600 cal)
- 1 cup veg sabji, 2 roties, 1 bowl dal and rice
Evening Snack (aprx200 cal)
- 1 bowl boiled sprouts
Dinner (aprx 400 cal)
- 1 bowl brown rice and dal 

Tuesday

Breakfast (aprx 400 cal)
- 1 glass whey protein shake with 1 cup all bran wheat flakes 
Morning Snack (aprx 250 cal)
- 1 bowl of cooked green moong 
Lunch (aprx600 cal)
- 2 low fat paneer paratha with curd
Evening Snack (aprx200 cal)
- 1 bowl of fruit yogurt
Dinner (aprx 400 cal)
- 1 Whole wheat bread Vegetable cheese sandwich and spinach soup

Wednesday

Breakfast (aprx 400 cal)
- 1 glass whey protein shake with whole wheat cereal
Morning Snack (aprx 200 cal)
- Handful of walnuts and almonds 
Lunch (aprx 600 cal)
- 1 cup vegetable sabji, 2 roties, 1 bowl dal and rice
Evening Snack (aprx 200 cal)
- 1 bowl kidney bean salad 
Dinner (aprx 400 cal)
- 1 dosa with sambhar and coconut chutney

Thursday

Breakfast (aprx 400 cal): 
- 1 glass whey protein shake with 1 cup corn flakes
Morning Snack (aprx 200 cal)
- 1 bowl cooked green moong  
Lunch (aprx 600 cal)
- Dal bati with vegetable curry 
Evening Snack (aprx 250 cal)
- 1 bowl of fruit yogurt
Dinner (aprx 400 cal)
- 1 bowl dal khichadi and spinach soup

Friday

Breakfast (aprx 400 cal)
- 1 glass whey protein shake with 1 cup muesli
Morning Snack (aprx 200 cal)
- Handful of walnuts and almonds 
Lunch (aprx 600 cal)
- 1 cup veg sabji, 2 Roti, 1 bowl dal with rice
Evening Snack (aprx 200 cal)
- 1 bowl of boiled sprouts
Dinner (aprx 400 cal)
- 1 bowl brown rice and dal

Saturday

Breakfast (aprx 400 cal)
- 1 glass whey protein shake and 1 bowl cooked oats  
Morning Snack (aprx 200 cal)
- 1 bowl cooked green moong
Lunch (aprx 600 cal)
- 2 low fat paneer paratha with curd
Evening Snack (aprx 200 cal)
- 25 almonds
Dinner (aprx 400 cal)
- 1 bowl dal khichadi and spinach soup

Sunday

Breakfast (aprx 400 cal)
- 1 glass whey protein shake with 1 cup all bran wheat flakes
Morning Snack (aprx 200 cal)
- Handful of walnuts and almonds
Lunch (aprx600 cal)
- 1 cup veg sabji, 2 rotis, 1 bowl dal with rice
Evening Snack (aprx200 cal)
- 1 bowl of kidney bean salad
Dinner (aprx 400 cal)
- 1 dosa with sambhar and coconut chutney

Note: 

- The time gap between two meals should be 3 to 4 hours.
- Each meal plan contains approximately 1800-1850 calories. 
- You can decrease or increase calorie intake according to your daily calorie requirements. 

Hold on tiger! I've got something to tell you.

There is an app that I want to recommend to you. StayWow is a social networking app for fitness enthusiasts just like you! It's a free app.
People use StayWow to share photographs, post comments, write blogposts, meet new people, chat live, play videos, view GIFs, read articles, ask questions, recommend products and even buy products.
People can also track steps, calories, distance and see where they rank in real-time as they walk.
Whether you're completely new to fitness or a seasoned pro, this app will help you reach the next level. Give it a try.

Written by Sapna Vyas Patel , PhD in Nutrition Science and Dietetics
Sapna writes simple, easy to understand articles that are based on pure scientific evidence. She is one of the most popular fitness professionals in India and is followed on social media by fitness enthusiasts, nutritionists, dieticians, doctors, trainers, and professionals.

Inspire, educate and empower the StayWow community. Become a StayWow Contributor!

Share it

Shop