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Affordable Indian High-Protein Diet Plan

The document outlines a budget-friendly high-protein diet plan featuring affordable Indian foods ideal for gym-goers and beginners. It includes a list of protein-rich foods, their approximate protein content, and cost-effectiveness, along with a sample meal plan for a day. Additionally, it provides tips for maximizing protein intake while keeping costs low.

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1K views2 pages

Affordable Indian High-Protein Diet Plan

The document outlines a budget-friendly high-protein diet plan featuring affordable Indian foods ideal for gym-goers and beginners. It includes a list of protein-rich foods, their approximate protein content, and cost-effectiveness, along with a sample meal plan for a day. Additionally, it provides tips for maximizing protein intake while keeping costs low.

Uploaded by

lipslite5
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Budget-Friendly High-Protein Diet Plan (Indian Style)

This plan includes affordable, high-protein Indian foods suitable for gym-goers, beginners,
and those looking to improve strength and recovery.

💪 Budget High-Protein Foods


Food Item Protein (approx.) Cost-Effective? Notes

Eggs (1 egg) 6g ✅ Very Boiled, scrambled,


curry

Milk (250ml) 8g ✅ Toned/double-


toned milk

Curd (100g) 4g ✅ Homemade is


cheaper

Soya chunks (50g 25g ✅✅ Very Soak and cook


dry)

Roasted chana (50g) 10g ✅✅ Great snack

Moong dal (100g 24g ✅ Cook as khichdi, dal


raw)

Chana dal 22g ✅ Very filling

Peanuts (50g) 13g ✅ Snack or chutney

Paneer (100g) 18g ✅ Homemade from


milk

Chicken (100g) 27g ✅ (local) Boil or grill

Fish (100g Rohu) 22g ✅ (seasonal) Curry or steam

Sample Budget-Friendly High-Protein Diet Plan

🥣 Morning (6–8 AM)


 • 1 glass milk (250ml) – 8g protein
 • 2 boiled eggs or soaked almonds – 12g
 • 1 banana or fruit

🍛 Breakfast (9–10 AM)


 • 2-3 moong dal chilla or besan cheela – 15g
 • Curd (100g) – 4g
 • OR Poha + roasted peanuts + egg = ~15g

🍲 Lunch (1–2 PM)


 • 1 cup dal (chana/moong/masoor) – 8g
 • 1 cup rice or 2 rotis
 • 1 egg curry or 100g paneer – 18g
 • Salad (with peanuts if possible)

☕ Evening Snack (4–5 PM)


 • Roasted chana (50g) – 10g
 • OR Soya chunks salad (50g dry) – 12–15g
 • Black tea or coffee (no sugar)

Dinner (7–8 PM)


 • 1 cup dal or egg bhurji (2 eggs) – 12g
 • 2 rotis or brown rice
 • Boiled veggies

🛌 Before Bed (optional)


 • 1 glass warm milk – 8g
 • OR 1 boiled egg – 6g

🧠 Tips to Maximize Protein on a Budget


 • Buy eggs, chana, and soya in bulk – very affordable.
 • Use leftover dal or soya to make cutlets or cheela the next day.
 • Homemade paneer from milk is cheaper than buying.
 • Combine dal + rice or roti + curd for complete proteins.
 • Hydrate well (protein uses water for digestion).

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