Total: Rs. 0.00
.
Nutribox Meal Plan
High-Protein Indian Vegetarian Meal Plan
90g+ protein a day. From dal, paneer and chana, not powders.
A 30-day vegetarian plan where every meal has a protein anchor. Normal Indian food, planned so you finally hit your protein without eggs, meat or supplements.
- 30 days planned
- ~92g protein a day
- 4 shopping lists
- 11 recipe cards
- 144 pages
BUY PDFSoft Copy Only · Check your email after payment
Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK
Rs. 1,499
One-time payment · Instant PDF · Print the fridge sheets at home
Sound familiar?
Does this sound like you?
Vegetarians struggle to get enough protein for these four reasons.
🍚
Plates full of carbsRoti and rice fill the plate, with a small katori of watery dal.🤔
Not sure what has proteinWhich dal? How much paneer? Is soya safe?🎈
Bloating from beansRajma and chana feel heavy, so you avoid them.🍪
The 5 PM snack crashBiscuits and namkeen instead of something filling.This plan solves all four: a protein anchor at every meal, clear amounts, anti-bloat cooking tips and protein snacks ready for 5 PM.
Simple
How it works
Three simple steps. That's it.
1
🎯Pick your target
A 2-minute quiz picks 1,300, 1,600 or 1,900 calories, with about 78g, 92g or 110g protein.
2
🛒Shop and prep once a week
About ₹750 a week for one person, ₹2,500 for a family of four. Then Sunday prep: sprouts, soaked dals and paneer.
3
✅Follow the daily menu
Each page shows the meals, timings and the day's protein total. Cook, eat, tick.
Week 1 · Protein Awakening→Week 2 · Pulses & Digestion→Week 3 · Snacks & Tiffins→Week 4 · Freedom
Free preview
See a real day from the plan
This is Week 1 from the book. Tap any day to see what you'll eat.
DAY1
Moong chilla & soya bhurji kick-off
~1600 kcal~92 g proteinMon
- Early morning7:00 amWarm spiced water + 6 soaked almonds + 2 walnutshealthy micronutrients✓
- Breakfast8:30 am2 moong dal chillas stuffed with 50g paneerwith mint chutney & ginger tea✓
- Mid-morning11:00 am1 fresh guava + 1 glass thin spiced chaasgut-friendly enzymes✓
- Lunch1:30 pm2 phulkas + 1 large katori thick chana dalwith bhindi sabzi & cucumber salad✓
- Evening5:00 pmSavory chana sattu cooler (30g) + makhanaswith roasted jeera & black salt✓
- Dinner8:15 pmSoya chunks matar bhurji (45g dry) + jeera ricewith 1 katori beetroot raita✓
💡 Calorie adjustmentOn 1,300 kcal? Drop 1 phulka at lunch and skip evening makhanas (-300 kcal). On 1,900 kcal? Add 1 extra phulka at lunch and 1 glass warm milk at bedtime (+300 kcal, +12g protein).
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY2
Kala chana power & rajma lunch
~1590 kcal~94 g proteinTue
- Early morning7:00 amWarm water + 6 soaked almonds + 1 datesustained morning energy✓
- Breakfast8:30 am1.5 katoris steamed kala chana chaat + 50g paneertossed with tomato & lemon✓
- Mid-morning11:00 am1 seasonal orange + 1 glass buttermilkhydration & natural vitamin C✓
- Lunch1:30 pm2 whole-wheat phulkas + 1 katori rajma currywith 1 katori cucumber-mint raita✓
- Evening5:00 pm1 cupped hand roasted chana + black coffee / teacrunchy clean evening fuel✓
- Dinner8:15 pmPaneer bhurji (75g) + 2 phulkas + green saladlightly spiced with capsicum✓
💡 Calorie adjustmentOn 1,300 kcal? Have 1 phulka at lunch and 1 at dinner (-240 kcal). On 1,900 kcal? Add 1 glass toned milk at bedtime and 2 tbsp roasted peanuts (+310 kcal, +14g protein).
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY3
High-protein soya wrap & chole
~1610 kcal~91 g proteinWed
- Early morning7:00 amWarm water + 6 soaked almonds + 2 walnutsessential fatty acids✓
- Breakfast8:30 amHigh-protein soya bhurji wrap (40g soya)rolled in whole-wheat roti with dip✓
- Mid-morning11:00 am1 seasonal fruit (papaya or apple)natural fiber & hydration✓
- Lunch1:30 pm1 katori brown rice + 1 large katori chole currywith cabbage-carrot slaw✓
- Evening5:00 pmSavory chana sattu cooler (30g) + lemonrefreshing traditional refuel✓
- Dinner8:15 pmYellow moong dal khichdi + 50g grilled paneersoothing, easy-digesting dinner✓
💡 Calorie adjustmentOn 1,300 kcal? Cut rice to 1/2 katori and reduce sattu to 15g (-280 kcal). On 1,900 kcal? Add 1 extra roti at breakfast and 25g extra paneer at dinner (+320 kcal, +13g protein).
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY4
Sprouted moong & black masoor
~1580 kcal~90 g proteinThu
- Early morning7:00 amFresh morning water + 6 soaked almondslight, non-acidic wake-up✓
- Breakfast8:30 amSprouted green moong chaat (steamed) + milkwith 40g paneer cubes & lemon✓
- Mid-morning11:00 am1 glass thin chaas + 1 sweet lime / orangefluid & gut microbial support✓
- Lunch1:30 pm2 whole-wheat phulkas + 1 katori masoor dalwith lauki sabzi & cucumber salad✓
- Evening5:00 pmRoasted makhanas (1 bowl) + green/ginger teacrunchy low-calorie snack✓
- Dinner8:15 pmTofu / paneer stir-fry (80g) + 2 phulkasstir-fried with capsicum & pepper✓
💡 Calorie adjustmentOn 1,300 kcal? Reduce phulkas to 1 at dinner and skip breakfast milk (-270 kcal). On 1,900 kcal? Add 1 extra phulka at lunch and 2 tbsp pumpkin seeds (+320 kcal, +11g protein).
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY5
Besan chilla & soya chunks pulao
~1620 kcal~93 g proteinFri
- Early morning7:00 amWarm water + 6 soaked almonds + 1 datenatural minerals & potassium✓
- Breakfast8:30 am2 besan chillas topped with 50g grated paneerwith coriander chutney & dahi✓
- Mid-morning11:00 am1 guava with black salthigh dietary fiber & vitamin C✓
- Lunch1:30 pmSoya chunks pulao (40g dry soya + rice)served with mixed vegetable raita✓
- Evening5:00 pmSattu energy cooler (30g sattu in water)with fresh mint, cumin & lemon✓
- Dinner8:15 pm2 phulkas + 1 katori thick yellow moong dalwith lightly spiced tori sabzi✓
💡 Calorie adjustmentOn 1,300 kcal? Cut evening sattu to 15g and drop 1 phulka at dinner (-280 kcal). On 1,900 kcal? Add 1 extra besan chilla and 1 glass bedtime warm milk (+310 kcal, +14g protein).
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY6
Oats sattu porridge & dal makhani
~1610 kcal~95 g proteinSat
- Early morning7:00 amFresh morning water + 6 soaked almondsgentle digestive start✓
- Breakfast8:30 amOats sattu porridge (cooked in toned milk)topped with chia seeds & walnuts✓
- Mid-morning11:00 am1 glass spiced chaas + 1 seasonal applegut health & refreshing hydration✓
- Lunch1:30 pm2 phulkas + healthy cream-free dal makhanimade with urad, rajma & dahi✓
- Evening5:00 pm1 cup fresh dahi with roasted sunflower seedsleucine-rich afternoon snack✓
- Dinner8:15 pmSoya chunks bhurji (40g) + 1.5 phulkaswith sliced tomato & onion salad✓
💡 Calorie adjustmentOn 1,300 kcal? Use water for porridge and drop 0.5 phulka at dinner (-270 kcal). On 1,900 kcal? Add 1 extra phulka at lunch and 2 tbsp roasted peanuts (+300 kcal, +12g protein).
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY7
Sunday flex feast & recovery
~1640 kcal~89 g proteinSun
- Early morning7:30 amWarm water with lemon + 6 soaked almondsgentle rest-day wake-up✓
- Breakfast9:00 am1 stuffed paneer paratha (tava-roasted) + dahiwith homemade mint chutney✓
- Mid-morning11:30 amFresh coconut water + 1 seasonal fruitnatural electrolytes & potassium✓
- Lunch1:30 pmPlanned Sunday flex meal: High-Protein Thalipaneer tikka / chole + 2 phulkas + kheer (small)✓
- Evening5:30 pmSprouted moong salad with roasted peanutstangy chaat masala & lemon dressing✓
- Dinner8:00 pmLight vegetable dalia with paneer cubes (50g)easy on digestion before work week✓
💡 Calorie adjustmentOn 1,300 kcal? Skip the lunch kheer and evening peanuts (-290 kcal). On 1,900 kcal? Add 1 extra paratha at breakfast and 25g extra paneer at dinner (+330 kcal, +13g protein).
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
Tap a meal to tick it off, just like in the book.
📌 See the full Week 1 fridge sheetRecipe cards
Simple, everyday Indian recipes
11 high-protein recipe cards in the book. Here are 4 of them.
Week 1 recipe
Stuffed paneer moong dal chilla
🍽 Serves 2⏱ 20 minutes~280 kcal19 g protein
See the recipe
You need
- 1 cup yellow moong dal, soaked 3 hours
- 50 g fresh paneer, crumbled or grated
- 1 small onion & 1 green chilli, finely chopped
- 1/2 inch ginger, grated
- 1 tsp cold-pressed oil for tawa
- Pinch of hing, jeera, and rock salt to taste
Method
- Drain soaked dal; grind with ginger, green chilli, and minimal water into a smooth, thick batter.
- Stir in hing, jeera, and salt. Batter should coat the back of a spoon.
- Heat a cast-iron tawa; brush lightly with 1/2 tsp oil. Pour a ladle of batter and spread into a thin circle.
- Sprinkle chopped onion and grated paneer over the top; press gently.
- Cook on medium heat for 2 minutes until edges crisp; flip and cook for 1 minute. Serve with mint chutney.
👨👩👧 Whole-family version: For kids, roll with mild ketchup or fresh hung curd. For non-lifting family members, skip the extra paneer stuffing.
Week 1 recipe
Sprouted kala chana protein salad
🍽 Serves 2⏱ 10 minutes~240 kcal14 g protein
See the recipe
You need
- 1.5 cups sprouted kala chana, lightly steamed
- 40 g fresh paneer or firm tofu, cubed small
- 1 small cucumber & 1 tomato, diced
- 1 green chilli & 2 tbsp fresh coriander, chopped
- 1 tbsp roasted peanuts, coarsely crushed
- 1/2 lemon (juiced), 1/2 tsp chaat masala, rock salt
Method
- Steam sprouted kala chana for 5 minutes in a steamer so it becomes soft yet crunchy.
- Transfer warm chana to a mixing bowl; add diced cucumber, tomato, paneer cubes, and green chilli.
- Sprinkle rock salt, roasted cumin powder, and tangy chaat masala.
- Drizzle fresh lemon juice and toss thoroughly to combine flavours.
- Garnish with crushed roasted peanuts and fresh coriander leaves before serving.
👨👩👧 Whole-family version: A refreshing afternoon snack for elderly family members; skip green chillies for younger children.
Week 2 recipe
Homestyle restaurant-style chole bowl
🍽 Serves 3⏱ 25 minutes~350 kcal17 g protein
See the recipe
You need
- 1.5 cups boiled kabuli chana (chickpeas)
- 2 medium onions & 2 tomatoes, pureed
- 1 tsp ginger-garlic paste, 1 tsp oil
- 1/2 tsp cumin, 1 tsp chole masala, 1/4 tsp turmeric
- Pinch of hing, rock salt to taste
- Fresh coriander and onion rings for garnish
Method
- Heat 1 tsp oil in a pan; add cumin and hing. Saute onion puree until golden brown.
- Add ginger-garlic paste and tomato puree; cook until oil begins to separate slightly.
- Stir in chole masala, turmeric, and salt; cook for 1 minute until fragrant.
- Add boiled chickpeas along with 1 cup of cooking water. Mash a few chickpeas to thicken gravy naturally.
- Simmer on low heat for 10 minutes. Garnish with coriander and serve with steamed brown rice or phulkas.
👨👩👧 Whole-family version: A universal family favorite. Serve with steamed jeera rice for adults and whole-wheat phulkas for children.
Week 3 recipe
Tawa paneer / tofu tikka skewers
🍽 Serves 2⏱ 20 minutes~310 kcal21 g protein
See the recipe
You need
- 150 g fresh paneer or firm tofu, cut into large cubes
- 1 green capsicum & 1 onion, cut into square petals
- 1/2 cup thick hung curd (chakka)
- 1 tbsp roasted besan (gram flour)
- 1 tsp ginger-garlic paste, 1/2 tsp carom seeds
- 1 tsp chaat masala, 1/2 tsp kasuri methi, rock salt
Method
- In a mixing bowl, whisk hung curd with roasted besan, ginger-garlic paste, carom seeds, chaat masala, and salt.
- Gently fold in paneer cubes, capsicum, and onion petals until thoroughly coated in the thick marinade.
- Thread vegetables and paneer onto wooden skewers (or prepare directly on tawa).
- Heat a cast-iron tawa; brush lightly with 1/2 tsp oil. Place skewers on medium-high heat.
- Sear for 2 to 3 minutes on each side until charred and golden. Sprinkle chaat masala and serve with mint chutney.
👨👩👧 Whole-family version: A sensational high-protein starter for family dinner parties and weekend celebrations.
Real-life toolkit
Built for real Indian life
High protein that works at dhabas, in tiffins, on vrat days and for the whole family.
- Tandoori starters firstPaneer tikka or roasted soya chaap.
- Dal tadka over dal makhaniLess butter and cream, same protein.
- Plain tandoori rotiAsk for it without butter.
- Cool rotis before packingSteam makes chillas soggy.
- Raita separateAdd cumin and salt at your desk.
- Soya wraps that stay moistThe right amount of masala.
- Skip the sabudana trapIt's mostly starch with little protein.
- Kuttu and rajgiraPseudo-grains with more protein.
- Paneer and dahiFully vrat-friendly protein.
- The 3:1 rulePair grains and dals for better-quality protein.
- Cost per gramWhich Indian foods give the most protein per rupee.
- SproutingMore protein and easier digestion.
- One potSame dal and sabzi for everyone.
- Scale by plateDifferent portions for different goals.
- Jain & egg optionsSwaps for every meal.
What you get
What you get
30day-by-day menu pages
4fridge sheets
4shopping lists
4Sunday prep plans
11recipe cards
4weekly check-ins
11real-life toolkit guides
11family & calorie guides
11trackers & logs
1plan-finder quiz
Look inside
Real pages from the planner
Swipe → · Tap any page to zoom
📲 PDF SOFT COPY ONLY
High-Protein Indian Vegetarian Meal Plan
- 144 pages, full colour PDF
- 30 day-by-day menu pages with timings
- 4 fridge sheets + shopping lists (1 person & family of 4)
- 4 Sunday prep plans + recipe cards
- 11 high-protein recipe cards
- Protein cost-per-gram and pantry guide
- Dhaba, tiffin, vrat and family guides
- Protein, habit and 30-day challenge trackers
BUY PDFSoft Copy Only · Check your email after payment
Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK
Rs. 1,499
- Pay securely
- Get the download link on email
- Print your fridge sheets
- 📥 1 complete PDF file, 144 pages
- 📧 Download link sent to your email right after payment
- 🖨️ Print the fridge sheets and shopping lists at home
- 📴 Read offline, no internet needed
- ♾️ Lifetime access, no subscription
- 📱 Read on any device: mobile, tablet, laptop
📖 No hard copy will be dispatched
🎁 A useful gift for a vegetarian friend who wants more protein from real food.
Your questions, answered
Can vegetarians really get 90g protein from food?
Yes. The plan builds every meal around paneer, dals, chana, soya, sprouts, curd and sattu, and each day's page shows the protein total.
Will all the beans make me bloated?
The book has an anti-bloat kitchen guide: soaking, sprouting, spices and the right portions.
Do I need protein powder?
No. The plan is designed around whole Indian foods.
I have kidney problems. Is high protein safe?
Please consult your doctor before increasing protein if you have kidney disease or any medical condition.
How will I get the plan?
It's a PDF. After payment you get a download link by email. Read it on any device and print the fridge sheets and shopping lists.
Is there a printed copy?
The printed hard copy is out of stock right now. The PDF is available instantly.
Digital product (PDF soft copy only). This is an educational lifestyle and meal-planning resource for generally healthy adults. It does not diagnose, treat or replace medical advice. If you have diabetes, high blood pressure, heart, kidney or liver disease, are pregnant or breastfeeding, or take prescription medicines, consult your doctor before changing your diet. Individual results vary. Images are illustrative.
Rs. 699Get the plan
