The BOLD TEXT indicates protein rich food.

I have created vegetarian

protein rich meals for you so that you can fulfill your everyday protein
requirements.

Monday
Breakfast (aprx 400 cal)
- 1 glass whey protein shake and 1 bowl cooked oats
Morning Snack (aprx 200 cal)
- Handful of walnuts and almonds
Lunch (aprx600 cal)
- 1 cup veg sabji, 2 roties, 1 bowl dal and rice
Evening Snack (aprx200 cal)
- 1 bowl boiled sprouts
Dinner (aprx 400 cal)
- 1 bowl brown rice and dal

Tuesday
Breakfast (aprx 400 cal)
- 1 glass whey protein shake with 1 cup all bran wheat flakes
Morning Snack (aprx 250 cal)
- 1 bowl of cooked green moong
Lunch (aprx600 cal)
- 2 low fat paneer paratha with curd
Evening Snack (aprx200 cal)
- 1 bowl of fruit yogurt
Dinner (aprx 400 cal)
- 1 Whole wheat bread Vegetable cheese sandwich and spinach soup

Wednesday
Breakfast (aprx 400 cal)
- 1 glass whey protein shake with whole wheat cereal
Morning Snack (aprx 200 cal)
- Handful of walnuts and almonds
Lunch (aprx 600 cal)
- 1 cup vegetable sabji, 2 roties, 1 bowl dal and rice

Evening Snack (aprx 200 cal)

- 1 bowl kidney bean salad
Dinner (aprx 400 cal)
- 1 dosa with sambhar and coconut chutney

Thursday
Breakfast (aprx 400 cal):
- 1 glass whey protein shake with 1 cup corn flakes
Morning Snack (aprx 200 cal)
- 1 bowl cooked green moong
Lunch (aprx 600 cal)
- Dal bati with vegetable curry
Evening Snack (aprx 250 cal)
- 1 bowl of fruit yogurt
Dinner (aprx 400 cal)
- 1 bowl dal khichadi and spinach soup

Friday
Breakfast (aprx 400 cal)
- 1 glass whey protein shake with 1 cup muesli
Morning Snack (aprx 200 cal)
- Handful of walnuts and almonds
Lunch (aprx 600 cal)
- 1 cup veg sabji, 2 Roti, 1 bowl dal with rice
Evening Snack (aprx 200 cal)
- 1 bowl of boiled sprouts
Dinner (aprx 400 cal)
- 1 bowl brown rice and dal

Saturday
Breakfast (aprx 400 cal)
- 1 glass whey protein shake and 1 bowl cooked oats
Morning Snack (aprx 200 cal)
- 1 bowl cooked green moong
Lunch (aprx 600 cal)

- 2 low fat paneer paratha with curd

Evening Snack (aprx 200 cal)
- 25 almonds
Dinner (aprx 400 cal)
- 1 bowl dal khichadi and spinach soup

Sunday
Breakfast (aprx 400 cal)
- 1 glass whey protein shake with 1 cup all bran wheat flakes
Morning Snack (aprx 200 cal)
- Handful of walnuts and almonds
Lunch (aprx600 cal)
- 1 cup veg sabji, 2 rotis, 1 bowl dal with rice
Evening Snack (aprx200 cal)
- 1 bowl of kidney bean salad
Dinner (aprx 400 cal)
- 1 dosa with sambhar and coconut chutney

Monday
Breakfast (aprx 400 cal)
- 1 glass Whey protein, 3 boiled eggs
Morning Snack (aprx200 cal)
- 100g smoked salmon with spinach
Lunch (aprx600 cal)
- 100g boiled chicken, cheese and vegetable sandwich
Evening Snack (aprx200 cal)
- 1 bowl yogurt with fruits
Dinner (aprx 400 cal)
- 200g grilled fish, brown rice and vegetable salad

Tuesday
Breakfast (aprx 400 cal):
- 1 glass Whey protein, an omelette made with three eggs
Morning Snack (aprx 200 cal)
- 100g grilled turkey breast
Lunch (aprx600 cal)
- 1 Chicken roll and vegetable salad
Evening Snack (aprx200 cal)
- Handful of almonds and walnuts
Dinner (aprx 400 cal)
- 100g grilled lamb with steamed broccoli and spinach

Wednesday
Breakfast (aprx 400 cal):
- 1 glass Whey Protein, 3 boiled eggs
Morning Snack (aprx 200 cal)
- 100g grilled chicken
Lunch (aprx600 cal)
- 300g grilled fish, vegetable salad, dal and rice
Evening Snack (aprx200 cal)
- 1 bowl yogurt with fruits
Dinner (aprx 400 cal)
- Whole wheat bread beef, cheese and vegetable sandwich

Thursday
Breakfast (aprx 400 cal)

- 1 glass Whey protein, 3 boiled eggs

Morning Snack (aprx200 cal)
- 100g smoked salmon with spinach
Lunch (aprx600 cal)
- 100g boiled chicken, 2 Roti, 1 cup rice with dal
Evening Snack (aprx200 cal)
- 1 glass whey and banana shake
Dinner (aprx 400 cal)
- 200g grilled fish, brown rice and vegetable salad

Friday
Breakfast (aprx 400 cal):
- 1 glass Whey protein, an omelette made with three eggs
Morning Snack (aprx 200 cal)
- 100g grilled turkey breast
Lunch (aprx600 cal)
- 1 Chicken roll and vegetable salad
Evening Snack (aprx200 cal)
- Handful of almonds and walnuts
Dinner (aprx 400 cal)
- 100g grilled lamb with steamed broccoli and spinach

Saturday
Breakfast (aprx 400 cal):
- 1 glass Whey Protein, 3 boiled eggs

Morning Snack (aprx 200 cal)

- 100g grilled chicken
Lunch (aprx600 cal)
- 300g grilled fish, vegetable salad, dal and rice
Evening Snack (aprx200 cal)
- 1 bowl yogurt with fruits
Dinner (aprx 400 cal)
- Whole wheat bread beef, cheese and vegetable sandwich