Most high protein diet plans online are built around Western food: protein shakes, turkey and cottage cheese. This one uses the food Indian homes already cook, with chicken doing the heavy lifting. It delivers roughly 100 to 110 g of protein a day without supplements.
Quick answer
A practical Indian high protein diet plan includes a protein source at every meal: eggs or paneer at breakfast, chicken or fish with dal at lunch and dinner, and curd, sprouts or roasted chana as snacks. Chicken breast gives the most protein per calorie, about 31 g per 100 g cooked.
How much protein do you need?
The general guideline for adults is about 0.8 g of protein per kg of body weight a day. People who exercise, want to lose fat while keeping muscle, or are building strength often aim for 1.2 to 1.6 g per kg. For a 70 kg adult, that is roughly 85 to 110 g a day. This plan is designed around that range.
The building blocks
| Food | Serving | Approx. protein |
| Chicken breast, cooked | 150 g | 45 g |
| Eggs | 3 whole | 18 g |
| Paneer | 100 g | 18 g |
| Greek yogurt or hung curd | 200 g | 18 g |
| Dal, cooked | 1 katori (150 g) | 9 g |
| Roasted chana | 30 g | 6 g |
Your 7-day plan
| Day | Breakfast | Lunch | Snack | Dinner |
| Mon | 3-egg bhurji, 1 multigrain roti | Grilled chicken breast, dal, brown rice, salad | Hung curd with fruit | Chicken tikka, sautéed vegetables |
| Tue | Paneer paratha, curd | Chicken rice bowl with rajma | Roasted chana | Lemon-herb chicken, mixed veg soup |
| Wed | Moong dal chilla with paneer filling | Chicken wrap with mint chutney | Boiled eggs (2) | Peri-peri chicken, quinoa salad |
| Thu | Greek yogurt, oats, seeds | Tandoori chicken, dal, 2 rotis | Sprouts chaat | Chicken stir-fry with vegetables |
| Fri | Egg omelet with vegetables, toast | Chicken salad with chickpeas | Paneer tikka (100 g) | Grilled chicken, palak dal, rice |
| Sat | Besan chilla, curd | Chicken biryani (home-style, less oil) | Buttermilk, peanuts | Chicken soup with vegetables |
| Sun | Poha with peanuts, 2 boiled eggs | Butter chicken (light), 2 rotis | Hung curd dip with cucumber | Grilled fish or chicken, salad |
Portions assume about 150 g of cooked chicken per chicken meal. Adjust roti and rice portions up or down to match your calorie goal. [Check this out for Healthy Chicken Week]
Tips that make the plan stick
- Prep once, eat all week. Cook 600 to 800 g of chicken on Sunday and Wednesday, then build meals from it.
- Rotate flavors. Eating plain boiled chicken every day is why most people quit. Switch between tandoori, peri-peri, lemon-herb and garlic marinades.
- Keep dal in the plan. It adds fiber and extra protein, and it keeps meals familiar.
- Drink enough water. Higher protein intake needs good hydration, roughly 2.5 to 3 liters a day for most adults.
- Do not skip vegetables. Aim for half a plate of vegetables at lunch and dinner.
Who should be careful
People with kidney disease, liver conditions or other medical concerns should speak to a doctor or registered dietitian before raising protein intake. This plan is general guidance, not medical advice.
FAQs
Can I follow this plan for weight loss? Yes. Keep portions of rice, roti and oil in check and the high protein will help you stay full.
Do I need protein powder? Not with this plan. Whole foods already get most adults to 100 g.
Is it safe to eat chicken every day? For most healthy adults, yes, as part of a varied diet with vegetables, grains and pulses.
Make the chicken part effortless
The hardest part of any high protein diet is cooking the protein every day. [Meatigo’s Healthy Chicken Week] gives you ready-seasoned chicken in several flavors, so each day on this plan takes about 15 minutes at the stove.
