7-Day High-Protein Indian Diet Plan for Weight Loss

Key takeaways

Almost 80% of Indians are protein-deficient.
For weight loss, the ideal protein intake should be 1.2–2.0g per kg of body weight.
Simple Indian staples such as dal, chana, paneer, eggs, and chicken can fulfil your protein needs.
A high-protein diet keeps you full, reduces cravings, and helps with weight loss without muscle loss.

Ready to kickstart a 7-day high-protein diet plan for weight loss without compromising on muscle mass?

With this guide, you’ll discover the following:

How to consume 45g-60g protein each day, across breakfast, lunch, evening snacks, and dinner.
How to prepare protein-rich Indian recipes under 30 minutes, both veg and non-veg, so that your busy schedule doesn’t hamper your health.
How to fulfil your protein needs with staple Indian kitchen ingredients - dal, paneer, chicken, eggs, and soya.
How to lose fat, but not your muscle mass or strength - because weight loss does not mean health loss

What is a high-protein diet?

A study ^[1] suggests that a high-protein diet means consuming more protein than the usual dietary recommendation of 0.8g per kg of body weight, or 15–16% of total energy intake.

How much protein do you need to eat daily?

The amount of protein one needs to take for weight loss depends on many factors.

Age
Gender
Activity level
Body weight
Muscle mass
Source and quality of protein
Pre-existing medical conditions.
Dietary and cultural preferences

For weight loss:

Men need approximately 1.6–2.2g of protein per kilogram of body weight daily.
Women need approximately 1.5–2.0g of protein per kilogram of body weight daily.
For weight maintenance, the ICMR recommends consuming at least 0.8g to 1g of protein per kilogram of body weight daily.

How does a high-protein diet help in weight loss?

Protein is a crucial element in weight loss. According to a study ^[2], this is how protein helps with weight loss:

A protein-rich diet releases hormones such as GLP-1 and CCK, which help lower hunger levels.
The hunger hormone ghrelin is not able to act at full capacity. So you feel fuller and snack less.
The amino acids in protein signal the brain to eat less, which reduces your calorie intake.
Your body needs more energy (calories) to digest protein, which means you burn more calories with a protein-rich diet.

Together, all these processes contribute to the high-calorie burn after eating a protein-rich meal. More calories burned = Better weight loss.

Want to know how else you can achieve a calorie deficit for weight loss? Check out our guide on Calories In, Calories Out.

Protein-rich foods in the Indian diet

Now that we know how protein plays an instrumental role in weight loss, let’s move on to the next step - figuring out which Indian foods are rich in protein.

We’ve compiled a quick list below. The list contains both vegetarian and non-vegetarian high-protein options. The foods included in the list are staple kitchen ingredients - how many of them are available in your kitchen?

Vegetarian protein-rich foods

Food Item	Local Name	Protein Content (per serving)*
Red lentils	Masoor dal	24g
Split yellow lentils	Moong dal	24g
Pigeon peas	Toor dal	22g
Chikpea lentils	Chana dal	22g
Chickpeas	Chana	21.3g
Kidney beans	Rajma	20.56g
Tofu	Soy Paneer	15.5g
Soyabean (boiled)	Soya	18.2g
Soy milk	Soy Doodh	5.4g
Almonds	Badam	22g
Peanuts	Mungfali	24.8g
Cashews	Kaju	18.2g
Pumpkin seeds	Kaddu ke Beej	30.8g
Chia seeds	-	17.1g
Paneer	Paneer	25g
Greek yogurt	-	8g
Skim milk	Doodh	3.43g
Quinoa	-	16.6g
Oats	-	12.6g
Green peas	Matar	6.5g

Non-Vegetarian protein-rich foods

Food Item	Local Name	Protein Content (per serving)*
Chicken breast	Murgh	26.52g
Goat meat	Mutton	22.2g
Salmon	-	20g
Eggs	Anda	13.5g

*Approximate values for a 100g serving

Your 7-day protein diet plan for weight loss

Keen on including protein in your diet? Follow this easy 7-day protein diet plan for weight loss - discover simple Indian recipes, lose weight and keep it off even on a busy schedule, and in the process, learn more about how these everyday kitchen ingredients can boost your health.

Day 1: Lentil love

Breakfast (under 15 minutes):

Moong dal cheela

Protein: Approx. 10g

Soak moong dal overnight. The next morning, blend it with an inch of ginger, some green chillies, and a pinch of salt. Heat a non-stick pan and pour some batter. Spread it gently and cook thin pancakes. It tastes amazing with mint chutney.

Lunch (15–30 minutes):

Creamy dal makhani with steamed rice

Protein: Approx. 15g

In a pressure cooker, add black urad dal, garlic, ginger, and turmeric. Give 4-5 whistles. Now add some cream, salt, and simmer for 10 minutes. Serve with 1/2 cup steamed brown rice.

Snack (under 15 minutes):

Masala sprouts salad

Protein: Approx. 7g

Soak different sprouts overnight and boil them the next morning. Once boiled, add some finely chopped onions, tomatoes, and coriander to the sprout mix and sprinkle chaat masala and lime juice.

Dinner (15–30 minutes):

Spinach (palak) dal soup with garlic croutons

Protein: Approx. 12g

Cook moong dal with spinach, garlic, and cumin in a pressure cooker. Once done, blend the mix until smooth. Add fresh lemon juice, and serve with whole-grain garlic croutons.

Day 2: Paneer perfection

Breakfast (under 15 minutes):

Paneer veggie wrap

Protein: Approx. 18g

Crumble fresh, low-fat paneer (or tofu) and sauté with chopped capsicum, tomatoes, and turmeric. Now, take a whole-wheat or whole-grain roti, spread yoghurt or green chutney. Coat it with the paneer mix, and roll it up.

Lunch (15–30 minutes):

Palak paneer bowl with quinoa

Protein: Approx. 20g

Blanche palak leaves and cook them with sauteed garlic. Now blend it into a smooth paste. In a heated pot, add some paneer cubes, sautee them, and add the palak paste. Simmer for a few minutes. Serve over ½ cup cooked quinoa.

Snack (under 15 minutes):

Tandoori paneer skewers

Protein: Approx. 10g

Mix hung curd, salt, turmeric, chilli powder, and garam masala in a bowl. Marinate paneer cubes in the paste. Take a skewer and arrange the paneer with onion and capsicum slices, and grill for 10 minutes.

Dinner (15–30 minutes):

Shahi paneer with multigrain roti

Protein: Approx. 18g

Take some cashews, tomato, and onion, and blend them into a creamy paste. Cook with paneer and some milk. Add salt and spices to taste. Enjoy with multigrain roti.

Love paneer? Discover the calorie and protein content of 100g of paneer.

Day 3: Eggy goodness

Breakfast (under 15 minutes):

Scrambled egg toast

Protein: Approx. 12g

Take two eggs and whisk them along with some salt, spices, and green chillies. Scramble the mix in a non-stick pan. Spread onto whole-grain toast and enjoy it warm.

Lunch (15–30 minutes):

Egg quinoa

Protein: Approx. 18g

Cook quinoa until perfectly fluffed and mix with scrambled eggs. Season with turmeric, black pepper, cumin (jeera), and garlic. Add some green chillies, curry leaves, and cilantro (or coriander) for that extra flavour.

Snack (under 15 minutes):

Deviled eggs

Protein: Approx. 12g

Boil eggs and slice them in half. Scoop out the yolks and mix them with Greek yoghurt, kasundi (Bengali mustard sauce), or a small amount of mint-coriander chutney and black pepper. Pipe the mixture back into the whites.

Dinner (15–30 minutes):

Egg salad bowl

Protein: Approx. 15g

Boil eggs and cut them into small pieces. Add chopped cucumber and some leafy greens, along with a dressing made with olive oil, lemon, and mustard. Sprinkle sesame seeds on top.

Day 4: Soya specials

Breakfast (under 15 minutes):

Soya chunks stir-fry

Protein: Approx. 15g

Soak soya chunks in hot water for 5 minutes. Squeeze out any excess water. Heat the pan and sauté chunks with onions, tomatoes, garam masala, salt, and other spices to taste.

Lunch (15–30 minutes):

Green masala soya kheema

Protein: Approx. 20g

Blend coriander, mint, green chilies, and spices in the mixer for green masala. Add soaked soya granules to sautéed onions and ginger-garlic paste along with salt and spices to taste. Now add green masala, curd, crushed kasuri methi, and serve hot with roti or rice.

Snack (under 15 minutes):

Air-fried soya chunks

Protein: Approx. 24g

Cook soya chunks with water and milk to remove the raw smell. Now grind these chunks with spices, curry leaves, and rice flour into a coarse mixture. Make tiny balls from the mix and brush lightly with oil. Air fry at 180°C for 10-12 minutes or until golden and crispy.

Dinner (15–30 minutes):

Soya pulao

Protein: Approx. 18g

Soak and cook basmati rice. In a heated pot, sautee onions, tomatoes, cinnamon (daalchini), cloves, spices, and soya chunks. Add cooked rice and fresh green peas. Mix well. Garnished with chopped coriander.

Day 5: Veggie fiesta

Breakfast (under 15 minutes):

Vegetable upma

Protein: Approx. 10g

Dry roast some semolina (sooji/rava) in a pan till it turns golden. Keep it aside. Sauté chopped veggies with curry leaves, mustard seeds, and chilies in a hot pot. Add water and salt as needed, followed by the roasted semolina. Cook till the semolina feels a little fluffy and the water dries out.

Lunch (15–30 minutes):

Chickpea (chana) pulao

Protein: Approx. 14g

Take a pan and add a little oil. Add garlic, onions, some spices, and sauté them. Add boiled chickpeas (chana) and cooked brown rice. Gently toss till everything comes together and garnish with coriander.

Snack (under 15 minutes):

Greek yogurt with cucumber and mint

Protein: Approx. 8g

Add chopped cucumber, chopped mint leaves, some coriander, and soaked chia seeds to a bowl. Mix with Greek yoghurt and a pinch of pink salt.

Dinner (15–30 minutes):

Stuffed capsicum with lentils

Protein: Approx. 12g

Take some capsicum (red, yellow, green - your choice) and hollow them out. Stuff them with cooked moong dal and veggies. You can bake or air fry them until the capsicum softens and the filling is warm.

Day 6: Chicken classics

Breakfast (under 15 minutes):

Grilled chicken wrap

Protein: Approx. 20g

Marinate chicken breast using lemon juice, crushed garlic, and paprika for a maximum of 15 minutes. Once marinated, grill till the pieces are tender. Slice it into neat pieces and wrap it in a whole-wheat roti with some dressing.

Lunch (15–30 minutes):

Butter chicken with jeera rice

Protein: Approx. 25g

Add some chicken pieces to a light onion-tomato curry with little butter and cream (optional). Cook in a close-lid deep-bottom pan and serve with ½ cup brown rice tempered with jeera.

Snack (under 15 minutes):

Tandoori chicken bites

Protein: Approx. 15g

Marinate chicken cubes in curd, turmeric, red chilli powder (kashmiri lal mirch for a bright red colour), and garam masala for a couple of hours. Grill or air fry the marinated chicken for 10 minutes.

Dinner (15–30 minutes):

Lemon herb grilled chicken salad

Protein: Approx. 25g

Use mustard oil, turmeric, red chilli powder, jeera powder, garam masala, salt, and lemon juice to marinate the chicken. Once marinated, grill till it gets a golden hue and cut into thin slices. Mix with greens, cucumber, and tomato. Add a dressing made from hung curd.

Day 7: Millet magic

Breakfast (under 15 minutes):

Ragi pancakes

Protein: Approx. 10g

Add some ragi flour, chopped onions, chillies, and curd into a bowl. Add water slowly and mix till you get a thick, but smooth batter. Lightly coat the tawa or non-stick pan with oil and gently spread the batter. Enjoy with mint chutney.

Lunch (15–30 minutes):

Vegetable millet khichdi

Protein: Approx. 12g

Take some barnyard millet (samwa), moong dal, turmeric, and veggies like carrots and peas. Add your favourite spices and salt to the mix and pressure cook them together. Flavour the khichdi with a teaspoon of ghee.

Snack (under 15 minutes):

Foxtail millet (kangni) ladoo

Protein: Approx. 6g

Dry roast foxtail millet (kangni) flour until you get a nice aroma. Once cooled, you can mix it with some crushed nuts, jaggery syrup, and some ghee. Apply some ghee to your palms and shape them into small to medium-sized ladoos.

Dinner (15–30 minutes):

Bajra roti with lentil curry

Protein: Approx. 14g

Take some bajra flour (as you would for regular atta rotis). Knead it with some warm water and salt. Use a rolling pin, or press the dough between your palms and make thin rotis. Serve with a spiced lentil curry (toor or masoor dal).

Note:

You can also mix and match these dishes as per your requirements. If you do not follow any particular meal or are allergic to it, feel free to try other recipes from the recipes above.

Conclusion

Now that we have covered everything about having protein-rich foods for weight loss, it's time to put the knowledge into practice. Eating healthy doesn't necessarily mean sacrificing delicious foods. Make them tasty enough so you can enjoy them without missing out on anything.

Take charge, experiment, and share your stories with us.

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FAQs

Is it safe to eat very high amounts of protein every day?

While the 7-day plan gives you around 1.5 to 2.2 grams of protein per kg of body weight, problems can start when you eat too much protein and cut out other nutrients.

Very high protein intake can lead to constipation, nausea, loose motions, or extra strain on your kidneys and liver. The idea is balance.

Make sure you eat your protein with fibre-rich vegetables, whole grains, and healthy fats, just like we have done in the meal plan.
How to hit 75g of protein a day?

To ensure you can get 75 grams of protein daily, try adding different protein-rich foods to different meals.

You can include lentils, beans, chickpeas, paneer, eggs, fish, low-fat dairy products (such as Greek yoghurt), quinoa, and more in your breakfast, lunch, snacks, and dinner.

Just avoid eating protein in excess and neglecting other nutrients.
Do I have to eat perfectly every day to lose weight?

Not at all! Sustainable weight loss allows flexibility. However, you can try the 80-20 rule of weight loss.

According to this principle, 80% of your meals must include healthy, nutrient-rich, unprocessed foods, while the remaining 20% can be reserved for treats you enjoy.

The motive here is to get fit and eat healthy without staying deprived. This way, it will be easier for you to lose weight or maintain it in the long term.
Can I follow this plan if I have diabetes or PCOS?

Yes, a high-protein diet can surely help manage PCOS or diabetes, but it’s essential you consult your doctor or nutritionist to rule out any potential problems:

For diabetes: Focus on low-GI carbs like quinoa and brown rice to pair with protein.

For PCOS: High-protein diets can help regulate insulin levels and support weight management.

Check out these 10 simple tips to lose weight with PCOS.
Do I need protein supplements to follow this plan?

No, not everyone needs protein supplements. You can fulfil your daily protein needs with whole foods like eggs, lentils, paneer, and chicken.

However, a high-quality protein powder can be a good addition for athletes, bodybuilders, or those recovering from illness.
What are the different types of protein diets?
A variety of diets incorporate protein in different ways:
- High-protein, low-carb diet: These diets emphasise eating diets low in carbs and high in protein and fats as a way to lose weight (e.g., Atkins diet).
- Protein-calorie deficit diet: This involves eating high-protein diets while maintaining a calorie deficit for weight loss.
- Vegetarian protein diet: This diet is ideal for vegetarians or vegans as it depends on plant-based sources like lentils, tofu, and nuts.
- Balanced macronutrient diet: Here, protein, carbs, and fats are taken in balanced amounts.
Can I eat all my daily protein in one go?

Yes. You can eat all your daily protein in one meal. Your body will slowly digest it and utilise it over time.

That said, if you spread your protein intake across 2-4 meals, you have a better shot at building more muscle and recovering faster after workouts.

Although the required daily protein intake is important, timing your proteins around physical activity can provide some benefits.
Can I meal prep all these recipes for the week?
Yes, you can. Most recipes work very well for meal prep. Here is a quick guide to how long each one stays fresh in the fridge:
- Dal-based dishes like moong dal chilla, dal makhani, and palak dal soup: 3 to 4 days
- Paneer dishes: 2 to 3 days
- Grilled chicken: 3 to 4 days (or freeze for longer)
- Boiled eggs: 5 to 7 days
- Soya chunks preparation: 3 to 4 days
- Millets and quinoa: stays well for 4 to 5 days when cooked in batches
Prep your protein components over the weekend, store them in airtight containers, and simply reheat and assemble during the week. It saves time and keeps you on track.
Will eating this much protein damage my kidneys?

For healthy individuals, consuming 1.5 to 2.2 grams of protein per kilogram of body weight is considered safe. This range is well studied and does not harm your kidneys.

If you already have kidney disease, diabetes, or any medical condition, check with your doctor before increasing your protein intake.

Drink enough water throughout the day to keep your kidneys healthy.

The problem usually comes only when someone eats extremely high protein (3 grams or more per kg) for long periods.

The above-mentioned diet plan does not go anywhere near that range.
What if I do not like paneer, eggs, or soya?
That is completely fine. You can switch the main ingredient without significantly affecting protein intake.
- Replace paneer with tofu, grilled chicken, or extra dal.
- If you wish to avoid eggs, try paneer dishes, chickpea scramble, or soya.
- Instead of soya, you can use rajma, chickpeas, or mixed lentils instead.
All these swaps give you similar protein in each serving, so your daily intake stays on track.

View programme Do I qualify?

About the author:

Gauri Ghatnekar-Desai holds a PG Diploma in Emergency Medical Services from Symbiosis Institute of Health Sciences, Pune.

As a professional healthcare writer, she creates simple, accurate, detail-oriented content for health organisations, healthcare providers, and patients.

Beyond the desk, she enjoys reading, travelling, and adventure sports.

Update date December, 22 2025

Publish date December, 22 2025

References:

[1] Pesta, D. H., & Samuel, V. T. (2014). A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutrition & Metabolism, 11(1), 53. https://doi.org/10.1186/1743-7075-11-53

7-day high-protein diet plan for weight loss (Indian recipes)

Key takeaways

What is a high-protein diet?

How much protein do you need to eat daily?

How does a high-protein diet help in weight loss?

Protein-rich foods in the Indian diet

Vegetarian protein-rich foods

Non-Vegetarian protein-rich foods

Your 7-day protein diet plan for weight loss

Moong dal cheela

Creamy dal makhani with steamed rice

Masala sprouts salad

Spinach (palak) dal soup with garlic croutons

Paneer veggie wrap

Palak paneer bowl with quinoa

Tandoori paneer skewers

Shahi paneer with multigrain roti

Scrambled egg toast

Egg quinoa

Deviled eggs

Egg salad bowl

Soya chunks stir-fry

Green masala soya kheema

Air-fried soya chunks

Soya pulao

Vegetable upma

Chickpea (chana) pulao

Greek yogurt with cucumber and mint

Stuffed capsicum with lentils

Grilled chicken wrap

Butter chicken with jeera rice

Tandoori chicken bites

Lemon herb grilled chicken salad

Ragi pancakes

Vegetable millet khichdi

Foxtail millet (kangni) ladoo

Bajra roti with lentil curry

Conclusion

FAQs