Weekly Meal Plan
High-protein vegetarian meal plan for Nikhil & Kavya. Designed for lean muscle building and fat loss — Bangalore-friendly ingredients.
🎯 Daily Macro Targets
Nikhil Build Lean Muscle
Calories2,300 kcal/day
Protein140g (24%)
Carbs270g (47%)
Fat75g (29%)
Fibre35g+
Water3.5–4 L/day
Kavya Lean & Lose Fat
Calories1,700 kcal/day
Protein110g (26%)
Carbs190g (45%)
Fat55g (29%)
Fibre30g+
Water3–3.5 L/day
Key principle: Both eat from the same dishes — Nikhil gets larger portions + extra egg/curd servings. Kavya swaps those for tofu/paneer/whey alternatives. Simple, one kitchen, two goals.
📅 7-Day Meal Plan
7:30 AM Breakfast
Moong Dal Chilla + Soya Chunk Scramble
2 moong dal chillas (green gram crepes) with mint chutney. Side of sautéed soya chunks (50g dry) with onion, tomato, turmeric.
🟣 Nikhil: Add 2-egg bhurji (Indian spiced scrambled eggs) on the side. 1 cup curd with flaxseeds.
🩷 Kavya: Add 50g crumbled tofu to the chilla batter. 1 tbsp pumpkin seeds on top.
10:30 AM Mid-Morning Snack
Protein Shake + Nuts
1 scoop whey protein in 250ml water/milk. 10 almonds + 5 walnuts.
🟣 Nikhil: Blend with 200ml milk + 1 tbsp peanut butter.
🩷 Kavya: Blend with water + ½ banana. Skip peanut butter.
1:00 PM Lunch
Rajma Curry + Brown Rice + Salad
Rajma (kidney bean) curry with tomato-onion gravy. Cucumber-carrot-beetroot salad with lemon dressing.
🟣 Nikhil: 1.5 cups brown rice + 1.5 cups rajma. Side of raita (curd + cucumber).
🩷 Kavya: 1 cup brown rice + 1 cup rajma. Extra salad portion.
4:30 PM Evening Snack
Roasted Chana + Green Tea
1 cup roasted black chana with chaat masala and lemon. Green tea or black coffee.
8:00 PM Dinner
Paneer Bhurji + Multigrain Roti + Palak
Paneer bhurji (150g paneer) with capsicum, onion, tomato. Sautéed spinach with garlic.
🟣 Nikhil: 2.5 rotis + 150g paneer. Add 1 egg to the bhurji.
🩷 Kavya: 1.5 rotis + 120g paneer. Extra palak portion.
7:30 AM Breakfast
Oats Upma with Vegetables + Tofu
Steel-cut oats upma with peas, carrots, beans, curry leaves. Mixed with 80g crumbled tofu.
🟣 Nikhil: 2-egg omelette on the side with cheese slice. 1 cup curd.
🩷 Kavya: Extra tofu (100g total). 2 tbsp mixed seeds (pumpkin + sunflower).
10:30 AM Mid-Morning Snack
Sprouts Chaat
Mixed sprouts (moong + moth) with onion, tomato, green chutney, lemon juice, chaat masala. ~1.5 cups.
1:00 PM Lunch
Chole + Quinoa Pulao + Raita/Salad
Chickpea curry (1.5 cups cooked chole). Quinoa pulao with vegetables.
🟣 Nikhil: 1.5 cups quinoa pulao. Cucumber raita on the side.
🩷 Kavya: 1 cup quinoa pulao. Large green salad with olive oil dressing.
4:30 PM Evening Snack
Peanut Butter Toast + Apple
1 slice multigrain bread + 1.5 tbsp natural peanut butter. 1 medium apple.
🟣 Nikhil: 2 slices bread + 2 tbsp peanut butter.
🩷 Kavya: 1 slice + 1 tbsp peanut butter.
8:00 PM Dinner
Dal Tadka (Toor + Masoor) + Millet Roti + Stir-Fried Veggies
Mixed dal with ghee tadka. Stir-fried broccoli, mushroom, capsicum.
🟣 Nikhil: 2 millet rotis + 1.5 bowls dal + 50g soya chunks mixed in.
🩷 Kavya: 1.5 millet rotis + 1 bowl dal. Extra veggies.
7:30 AM Breakfast
Ragi Dosa + Coconut Chutney + Sambar
2 ragi (finger millet) dosas. Sambar loaded with drumstick, carrot, dal.
🟣 Nikhil: 3 dosas. 2-egg masala omelette. Small bowl of curd.
🩷 Kavya: 2 dosas. Extra sambar (protein from dal). 1 tbsp hemp seeds sprinkled on top.
10:30 AM Mid-Morning Snack
Greek Yoghurt / Protein Smoothie
🟣 Nikhil: 200g Greek yoghurt + 1 tbsp honey + mixed seeds + berries.
🩷 Kavya: Protein smoothie — 1 scoop whey + 1 banana + 200ml soy milk + 1 tbsp chia seeds.
1:00 PM Lunch
Tofu Tikka Masala + Jeera Rice + Kachumber
Tofu tikka in tomato-cashew gravy (200g tofu). Kachumber salad (onion, cucumber, tomato).
🟣 Nikhil: 1.5 cups jeera rice + full portion tofu tikka.
🩷 Kavya: 1 cup jeera rice (use brown rice) + tofu tikka.
4:30 PM Evening Snack
Masala Makhana (Fox Nuts)
1.5 cups roasted makhana with turmeric, chili, a little ghee. 1 cup green tea.
8:00 PM Dinner
Palak Soya Chunk Curry + Multigrain Roti + Salad
Soya chunks (60g dry) in spinach gravy. Fresh green salad.
🟣 Nikhil: 2.5 rotis + extra soya (80g dry). Egg bhurji (1 egg).
🩷 Kavya: 1.5 rotis + standard portion. Add 50g paneer to the curry.
7:30 AM Breakfast
Besan (Chickpea Flour) Chilla + Avocado
2 besan chillas stuffed with grated paneer (50g) and onion. ½ avocado sliced on the side.
🟣 Nikhil: 3 chillas. 1 egg scrambled with chilla. Glass of buttermilk.
🩷 Kavya: 2 chillas with extra paneer (80g). Sprinkle pumpkin seeds.
10:30 AM Mid-Morning Snack
Protein Bar (homemade or store-bought) + Banana
1 protein bar (~20g protein). 1 medium banana.
🩷 Kavya: ½ protein bar + banana (lower cal).
1:00 PM Lunch
Moong Dal Khichdi + Tempeh Fry + Pickle
Moong dal khichdi with ghee (comfort + protein). Pan-fried tempeh slices (100g) with garlic and soy sauce.
🟣 Nikhil: 2 cups khichdi + 100g tempeh. Extra ghee (1 tsp).
🩷 Kavya: 1.5 cups khichdi + 80g tempeh. Skip extra ghee.
4:30 PM Evening Snack
Paneer Tikka (air-fried)
100g paneer cubes marinated in spices, air-fried with capsicum and onion. Mint chutney.
8:00 PM Dinner
Chana Dal + Bajra Roti + Lauki (Bottle Gourd) Sabzi
Chana dal with garlic tadka. Lauki sabzi (light, easy to digest at night).
🟣 Nikhil: 2 bajra rotis + 1.5 bowls dal. 2-egg omelette.
🩷 Kavya: 1.5 bajra rotis + 1 bowl dal. 50g tofu crumble in lauki.
7:30 AM Breakfast
Overnight Oats + Seeds
½ cup rolled oats soaked overnight in milk. Topped with chia seeds, sliced banana, berries, honey drizzle.
🟣 Nikhil: Use full-fat milk. Add 1 scoop protein powder + 1-egg bhurji on side. Top with Greek yoghurt.
🩷 Kavya: Use soy milk. Add 1 scoop protein powder. Extra chia (2 tbsp) + pumpkin seeds.
10:30 AM Mid-Morning Snack
Hummus + Veggie Sticks
4 tbsp homemade hummus with carrot, cucumber, celery sticks. Sprinkle of paprika.
🟣 Nikhil: Add 2 multigrain crackers.
1:00 PM Lunch
Soya Chunk Biryani + Raita/Salad
Soya chunks (60g dry) biryani-style with brown basmati, mint, fried onions.
🟣 Nikhil: 2 cups biryani + 80g soya. Boondi raita.
🩷 Kavya: 1.5 cups biryani. Large mixed green salad.
4:30 PM Evening Snack
Sattu Sharbat + Trail Mix
Sattu (roasted chickpea flour) drink — 2 tbsp in water with lemon, salt, roasted cumin. Small handful trail mix (almonds, pumpkin seeds, raisins).
8:00 PM Dinner
Paneer Tikka Wrap + Soup
Whole-wheat wrap with grilled paneer (150g), lettuce, onion, mint chutney. Side of tomato-lentil soup.
🟣 Nikhil: 2 wraps + 150g paneer. Extra cheese in wrap.
🩷 Kavya: 1 wrap + 120g paneer. Extra bowl of soup.
8:00 AM Breakfast
Protein Pancakes + Fruit
Pancakes made with oats, banana, protein powder (use egg in batter). Topped with berries and a drizzle of honey.
🟣 Nikhil: 3 pancakes (2 eggs in batter). Side of Greek yoghurt.
🩷 Kavya: 2 pancakes (egg in batter is fine — it's baked in). Top with seeds instead of honey.
11:00 AM Mid-Morning Snack
Masala Egg / Tofu Bhurji on Toast
🟣 Nikhil: 2-egg masala egg bhurji on multigrain toast.
🩷 Kavya: 100g tofu bhurji on multigrain toast with turmeric + black salt (eggy flavour).
1:30 PM Lunch
Dal Makhani + Jeera Rice + Salad
Dal makhani (black dal + rajma, slow-cooked). Rich in protein. Weekend treat!
🟣 Nikhil: 1.5 cups rice + generous dal. Curd on the side.
🩷 Kavya: 1 cup rice + dal (go easy on cream). Big salad.
5:00 PM Evening Snack
Protein Shake + Dark Chocolate
1 scoop whey in water. 2 squares (20g) dark chocolate (70%+). Weekend treat!
8:00 PM Dinner
Mushroom-Tofu Stir Fry + Millet/Quinoa
Mushrooms (150g) + tofu (150g) stir-fried with soy sauce, ginger, garlic, chili. Served over cooked quinoa or foxtail millet.
🟣 Nikhil: 1.5 cups quinoa + full stir-fry. 1 egg fried on top.
🩷 Kavya: 1 cup millet + full stir-fry. Squeeze of lime.
8:00 AM Breakfast
Idli + Sambar + Podi
4 rava/rice idlis with sambar (loaded with veggies & dal) and gunpowder (podi) with a touch of sesame oil.
🟣 Nikhil: 5 idlis. 3-egg omelette with onion & chili.
🩷 Kavya: 3 idlis. Extra sambar. 2 tbsp hemp seeds sprinkled on idli.
11:00 AM Mid-Morning Snack
Smoothie Bowl
Thick smoothie (banana, berries, spinach, protein powder) topped with granola, seeds, coconut flakes.
🟣 Nikhil: Add Greek yoghurt base + extra granola.
🩷 Kavya: Use soy milk base. Light on granola, heavy on seeds.
1:30 PM Lunch
Rajma-Quinoa Bowl + Avocado
Bowl-style — quinoa base, rajma curry, sliced avocado, pickled onion, fresh coriander, lemon wedge.
🟣 Nikhil: 1.5 cups quinoa + generous rajma + full avocado.
🩷 Kavya: 1 cup quinoa + rajma + ½ avocado.
5:00 PM Evening Snack
Dhokla + Green Chutney
Steamed besan dhokla (high protein, light). With coriander-mint chutney. 3-4 pieces.
8:00 PM Dinner
Tempeh Curry + Brown Rice + Sautéed Greens
Tempeh (120g) in coconut-based curry with curry leaves. Sautéed amaranth greens (or methi).
🟣 Nikhil: 1.5 cups brown rice + 120g tempeh. Egg bhurji side.
🩷 Kavya: 1 cup brown rice + 100g tempeh. Extra greens.
💪 Pre & Post Workout Nutrition
⚡ Pre-Workout (30–60 min before)
Option A: 1 banana + 10 almonds + black coffee
Option B: 1 slice toast + 1 tbsp peanut butter
Option C: Small bowl of poha with peanuts
Option D: Sattu drink (2 tbsp sattu + water + lemon + salt)
Goal: Quick-digesting carbs + moderate protein. Avoid heavy fats pre-workout.
🔄 Post-Workout (within 30–45 min)
Option A: Whey protein shake + 1 banana
Option B: Paneer/tofu bhurji + 1 roti
Option C: Sprouts salad + handful of dates
🟣 Nikhil: 2-egg bhurji + banana is the simplest option. Or whey + milk.
🩷 Kavya: Whey shake in water + banana. Or tofu scramble.
Goal: Fast protein (30-40g) + simple carbs for recovery. This can replace the nearest snack slot.
💧 Hydration: Start the day with 500ml warm water + lemon. Drink 500ml water 30min before each workout. Sip water throughout. Add electrolytes (salt + lemon or coconut water) on heavy training days. Nikhil: 3.5–4L/day · Kavya: 3–3.5L/day. Buttermilk (Nikhil) and coconut water count toward hydration.
💊 Supplement Suggestions
| Supplement | Dosage | When | Why |
|---|
| Whey Protein | 1 scoop (25-30g protein) | Post-workout or as snack | Hit daily protein targets — hard on veg diet without it |
| Creatine Monohydrate | 5g/day | Any time (with meal) | Strength, muscle fullness, well-researched |
| Vitamin B12 | 1000mcg/week (or daily sublingual) | Morning | Essential for vegetarians — often deficient |
| Vitamin D3 | 2000-4000 IU/day | With fatty meal | Most Indians are deficient. Get levels tested. |
| Omega-3 (Algae-based) | 500mg DHA+EPA/day | With meal | No fish — algae omega-3 is the veg alternative |
| Magnesium | 200-400mg | Before bed | Recovery, sleep quality, muscle cramps |
| Iron (Kavya especially) | As per blood test | Morning, empty stomach | Women + vegetarian = higher risk. Get tested first. |
⚠️ Important: Get a basic blood panel done (Vitamin D, B12, Iron/Ferritin, Thyroid) before starting supplements. Bangalore has affordable options — Thyrocare, SRL, or any local lab. Budget ~₹1500-2000 for a full panel.
🛒 Weekly Grocery List
🥬 Vegetables & Greens
- Spinach (palak) — 500g
- Broccoli — 300g
- Capsicum (bell pepper) — 4
- Mushrooms — 300g
- Bottle gourd (lauki) — 1
- Carrots — 500g
- Cucumber — 4
- Beetroot — 2
- Tomatoes — 1kg
- Onions — 1.5kg
- Green beans — 250g
- Peas (frozen ok) — 250g
- Drumstick — 2
- Amaranth greens/methi — 1 bunch
- Lettuce — 1 head
- Celery — 1 bunch
- Avocados — 3
🫘 Protein Essentials
- Paneer — 1kg
- Tofu (firm) — 800g
- Tempeh — 400g
- Soya chunks — 500g
- Eggs — 2 dozen (Nikhil)
- Whey protein — as needed
- Greek yoghurt — 500g (Nikhil)
- Curd — 1kg (Nikhil)
🫗 Lentils & Legumes
- Moong dal (whole + split) — 500g each
- Toor dal — 500g
- Masoor dal — 250g
- Chana dal — 250g
- Rajma (kidney beans) — 500g
- Chole (chickpeas) — 500g
- Black chana (roasted) — 250g
- Mixed sprouts — 500g
- Sattu flour — 250g
- Besan (chickpea flour) — 500g
🌾 Grains & Millets
- Brown rice — 1kg
- Brown basmati — 500g
- Quinoa — 500g
- Rolled oats — 500g
- Ragi flour — 500g
- Bajra flour — 250g
- Multigrain atta — 1kg
- Foxtail millet — 250g
- Multigrain bread — 1 loaf
- Whole-wheat wraps — 1 pack
🥜 Nuts, Seeds & Fats
- Almonds — 200g
- Walnuts — 100g
- Pumpkin seeds — 150g
- Sunflower seeds — 100g
- Hemp seeds — 100g
- Chia seeds — 100g
- Flaxseeds — 100g
- Peanut butter (natural) — 1 jar
- Ghee — 200g
- Cold-pressed coconut oil — 200ml
- Olive oil — 250ml
- Sesame oil (gingelly) — 100ml
- Dark chocolate 70%+ — 1 bar
🍌 Fruits
- Bananas — 1 dozen
- Apples — 4
- Berries (frozen ok) — 200g
- Lemons — 8
- Dates — 200g
- Coconut water — 4 packs
🫙 Pantry & Spices
- Soy sauce — 1 bottle
- Honey — 1 jar
- Green tea — 1 box
- Coffee — as needed
- Soy milk — 1L (Kavya)
- Full-fat milk — 1L (Nikhil)
- Granola — 250g
- Protein bars — 4 pack
- Chaat masala, turmeric, cumin, coriander, garam masala, red chili, curry leaves, mustard seeds (stock up as needed)
💰 Estimated weekly grocery budget: ₹3,500–4,500 for both (excluding whey protein and supplements). The protein sources (paneer, tofu, tempeh, eggs) will be the biggest line item.
📍 Bangalore Sourcing Tips
🧊 Tofu & Tempeh: Soy Fresh (Indiranagar/HSR) — best fresh tofu in Bangalore. Hello Tempayy — available on BigBasket, Swiggy Instamart, and Zepto. Also check Vegolution brand. Nature's Basket and Foodhall stock imported tofu brands.
🥛 Greek Yoghurt: Epigamia (Bangalore-based!) — widely available everywhere. Also: Milky Mist Greek Yoghurt, Nestle a+ Probugs. Available at any supermarket, Swiggy Instamart, BigBasket.
🌾 Quinoa, Millets, Seeds: Organic Tattva, True Elements, Nourish Organics on Amazon/BigBasket. For bulk + cheap: visit VV Puram Food Street area or Russell Market / KR Market for raw grains and millets. 24 Mantra for organic millets.
🥜 Nuts & Seeds (Bulk): Nutraj and Happilo on Amazon. For wholesale rates: SP Road or Avenue Road wholesale shops. Hemp seeds: India Hemp Organics (online) or health stores in Indiranagar/Koramangala.
💪 Whey Protein: MyProtein (best value), ON Gold Standard, AS-IT-IS (Indian, great value). Buy from official sites or Amazon (beware fakes). Nutrabay is reliable for authentic supplements.
🫘 Sattu: Not traditionally Bangalorean but available! Check BigBasket or Amazon — brands like Sattuz, Nutricity. Some Bihar/UP specialty stores in Majestic area.
🛒 Best Delivery Apps: Swiggy Instamart (fastest for daily needs), BigBasket (best range for health foods), Zepto (quick), Amazon Fresh (good for pantry staples in bulk).