Most muscle-building diet charts online are written for another country: oatmeal, turkey, sweet potato, repeat. If you eat Indian food and enjoy chicken, eggs and fish, you already have everything you need. This 7-day plan uses familiar meals, keeps the cooking realistic and delivers about 140 g of protein a day.
Quick answer
An Indian non-veg diet for muscle gain should provide a calorie surplus of 250 to 400 calories and 1.6 to 2.2 g of protein per kg of body weight. Build each day around eggs at breakfast, chicken or fish at lunch and dinner, and dal, curd and milk in between.
Who this plan is for
The plan below is set at roughly 2,700 calories and 140 g of protein, which suits a 65 to 75 kg person training four or five days a week. If you are lighter or heavier, scale the rice and roti portions down or up.
Your daily framework
| Slot | What it should contain | Protein target |
| Breakfast | Eggs + carbs | 25–30 g |
| Mid-morning | Dairy or nuts + fruit | 10–15 g |
| Lunch | Chicken or fish + rice/roti + dal + vegetables | 40–45 g |
| Pre-workout | Fast carbs | 5 g |
| Dinner | Chicken or fish + roti/rice + vegetables | 35–40 g |
| Before bed | Milk or curd | 8–15 g |
The 7-day plan
| Day | Breakfast | Lunch | Dinner |
| Mon | 4-egg omelette, 3 toast | Chicken breast, rice, dal, salad | Chicken steak, 3 rotis, sabzi |
| Tue | Egg bhurji (4 eggs), 2 parathas | Chicken curry (home-style), rice, curd | Grilled fish, rice, vegetables |
| Wed | Boiled eggs (4), poha with peanuts | Chicken breast wrap (2), dal | Egg curry (3 eggs), 3 rotis, salad |
| Thu | Omelette sandwich (3 eggs), milk | Chicken pulao, raita, salad | Chicken steak, sweet potato, vegetables |
| Fri | 4-egg bhurji, 2 rotis | Fish curry, rice, sabzi | Chicken tikka, 3 rotis, dal |
| Sat | Eggs and oats (3 eggs + 1 bowl oats) | Chicken biryani (home-style), raita | Baked salmon, rice, sautéed greens |
| Sun | Masala omelette (4 eggs), 2 toast | Chicken curry, 3 rotis, dal, salad | Chicken soup, chicken breast sandwich |
Every day, add: a mid-morning snack (hung curd with fruit, or milk and nuts), a pre-workout banana, and a glass of milk or bowl of curd before bed.
Portion guide
- Chicken: 150 to 160 g cooked per meal, about 32 to 45 g protein.
- Fish: 150 to 200 g per meal.
- Rice:5 cups cooked at lunch.
- Rotis: 3 at dinner.
- Oil: 2 to 3 teaspoons per meal.
Tips to make the plan stick
- Don’t cook from scratch twice a day. Use pre-marinated chicken on weekdays and save elaborate curries for weekends.
- Rotate your proteins. Chicken, eggs and fish on different days keep the plan from getting boring.
- Include fish twice a week. Salmon and other oily fish add omega-3 fats that support recovery.
- Keep gravies light. Home-style curries with measured oil, not restaurant-style butter and cream.
- Track your weight weekly. Aim to gain 0.25 to 0.5 percent of body weight a week.
What about non-veg-free days?
Many households skip non-veg on certain days. On those days, swap chicken for paneer (150 g), soya chunks (50 g dry) or an extra serving of dal and curd.
FAQs
How much chicken should I eat per day for muscle gain? About 300 g cooked across two meals covers most of the protein target for a 70 kg person.
Is it safe to eat eggs every day? For most healthy adults, yes. People with specific medical conditions should check with their doctor.
Can I gain muscle without eating red meat? Yes. Chicken, eggs, fish and dairy provide all the protein you need.
The weekday shortcut
The plan above uses chicken breast or chicken steak on four days. Meatigo’s Everyday Chicken Breast and Everyday Chicken Steak cover those meals at 32 g of protein per pack, and Saturday’s dinner is a Norwegian Atlantic Salmon Fillet.
