Meal chart · Vegetarian · Muscle gain

7-day muscle gain diet plan
vegetarian, Indian

A genuine surplus with the protein raised, built from dal, paneer, eggs, soya and curd rather than imported powder.

What one day on this chart comes to

Seven-day average, per day

2,574kcal / day Day to day the chart runs 2,444–2,610 kcal, with 110–118 g of protein and 62.3 g of fibre — portioned to a 2,400–2,800 kcal band and sitting inside it on the average. No figure here was typed in: each one is the sum of the servings printed below it.

ಪ್ರೋಟೀನ್ 113.6 g · 17.8% ಕಾರ್ಬ್ಸ್ 316.7 g · 49.5% ಕೊಬ್ಬು 93.2 g · 32.8%

ಮೂಲ.Computed from ThaliFacts food data.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

outer ring = portion on the plateinner ring = energy it carries

Grainroti, rice, poha, idli, dosa 2.1katori 634kcal 16%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 5.8katori 1,206kcal 43%of plate
Vegetable & fruitsabzi, saag, salad, fruit 1.5katori 168kcal 11%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 3.4katori 488kcal 26%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 0.5katori 77kcal 4%of plate

Grain takes 16% of the plate and 25% of the energy; vegetables take 11% of the plate and 7% of the energy. Dal and legume sit at 5.8 ಕಟೋರಿ a day. Portions are the seven-day average, in katori of 150 g — the same katori the serving weights and the grocery list use.

ಮೂಲ.Served weights and energy from the dishes in this chart.5 plate groups, composite dishes assigned whole.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

Step one · the number this chart is not Work out your own calorie target Not sure of the target the plan is built around? Get it in Asian-Indian terms. Come back with it and the band on this page marks itself. Behind every figure above The serving each number came from ಈ ಯೋಜನೆಯಲ್ಲಿನ ಪ್ರತಿಯೊಂದು ಅಂಕಿಯೂ ಇಲ್ಲಿನ ಒಂದು ನಿಜವಾದ ಸರ್ವಿಂಗ್‌ನಿಂದಲೇ ಬಂದಿದೆ.

Shopping for this week Work the target out on paper How the plate is portioned

What this chart is portioned for

Training builds muscle; food permits it. That means a modest surplus and enough protein spread across the day. The expensive way is a tub of imported whey. The Indian way is a katori of dal at every meal, paneer or eggs once a day, soya chunks twice a week, and curd or milk in between — which is what this plan does.

Vegetarian: The Indian default, and the one most likely to run short on protein — not because vegetarian food is poor, but because a cereal-heavy plate crowds the dal out. Every day below carries a legume at two meals and dairy at a third.

Nothing here is imported, powdered or seasonal-only. The chart runs on atta, rice, dal, chana, curd, paneer and peanuts, and whatever vegetables are in the market this week — which is the only kind of chart anyone actually keeps to.

How a goal becomes a daily portion

The goal fixes a band, never a single number: muscle gain is portioned to 2,400–2,800 kcal a day with a floor of 110 g protein and 32 g fibre.
Every meal in the library is a real combination of real servings, each with a stated weight. Nothing is scaled, shaved or rounded to make a total land.
The build chooses which meals sit on which day so the week falls inside that band and clears both floors, without repeating a meal on consecutive days.
A day total is the literal sum of the five meal figures printed beside it; the weekly average is those seven printed days divided by seven. Add them yourself and you get the same answer.
The plate chart re-reads the same servings by group rather than by meal — served grams in, katori and energy share out.

serving   = per-100 g value  x  serving weight (g)  /  100
meal      = SUM of its servings
day       = SUM of its 5 meals        week = SUM of 7 days
per day   = week / 7
katori    = served grams / 150 g
plate %   = group served grams / day served grams

The full data and method →

The week at a glance

Seven day totals, each one the sum of that day's five meals.

Muscle gain · Vegetarian — the seven day totals and their average.
Day	ಕ್ಯಾಲೊರಿಗಳು	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
Day 1 · Monday	2,600	112.3 g	342.1 g	85.1 g	70.6 g
Day 2 · Tuesday	2,601	110.3 g	339.8 g	86.8 g	69.6 g
Day 3 · Wednesday	2,563	118.1 g	265.4 g	113.7 g	44.3 g
Day 4 · Thursday	2,593	116.7 g	342.8 g	82.1 g	70.9 g
Day 5 · Friday	2,604	112.3 g	340.0 g	86.1 g	67.2 g
Day 6 · Saturday	2,610	111.9 g	308.3 g	101.4 g	64.6 g
Day 7 · Sunday	2,444	113.7 g	278.6 g	97.1 g	49.0 g
7-day average	2,574	113.6 g	316.7 g	93.2 g	62.3 g

Week total 18,015 kcal ÷ 7 = 2,574 kcal a day. Every figure above is the sum of the meals on that day, and every meal is the sum of its dishes at the serving sizes shown. Nothing has been rounded to make a total work.

The seven days in full

Dish names link to their full nutrition page on ThaliFacts, which is where these numbers come from. A dish marked ಅಂದಾಜು is a regional dish estimated for this site — the basis is on the method page.

ದಿನ 1 · Monday

2,600 kcal . 112.3 g ಪ್ರೋಟೀನ್ . 70.6 g ನಾರು

Day 1 (Monday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Three chilla with sattu and curd Besan Chilla ×3 . Sattu Sharbatಅಂದಾಜು ×1 . Curd (Dahi) ×0.7	1,024	50.3 g	117.6 g	38.9 g	30.0 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Banana with a glass of milk ಬಾಳೆಹಣ್ಣು ×1 . Toned Milk ×1	205	7.7 g	33.4 g	4.3 g	1.8 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Roti, dal, sabzi, curd and salad ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . ತೊಗರಿ ಬೇಳೆ (ಅರಹರ್) ತಾಳಿಂಪು ×1 . Mixed Vegetable Sabzi ×1 . Curd (Dahi) ×1 . Green Salad ×1	577	21.1 g	74.6 g	21.0 g	16.2 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Sattu sharbat Sattu Sharbatಅಂದಾಜು ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
ರಾತ್ರಿಯ ಊಟ	Roti, dal and mixed sabzi ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . ತೊಗರಿ ಬೇಳೆ (ಅರಹರ್) ತಾಳಿಂಪು ×1 . Mixed Vegetable Sabzi ×1	466	15.7 g	66.5 g	14.6 g	13.8 g
ದಿನದ ಒಟ್ಟು	1,024 + 205 + 577 + 328 + 466 =	2,600	112.3 g	342.1 g	85.1 g	70.6 g

ದಿನ 2 · Tuesday

2,601 kcal . 110.3 g ಪ್ರೋಟೀನ್ . 69.6 g ನಾರು

Day 2 (Tuesday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Sattu sharbat with two chilla Sattu Sharbatಅಂದಾಜು ×1 . Besan Chilla ×2	750	37.2 g	93.0 g	25.2 g	22.9 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Lassi with almonds Sweet Lassi ×1 . Almonds ×1	275	7.7 g	31.3 g	13.0 g	1.4 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Three roti, dal, sabzi, curd and salad ರೊಟ್ಟಿ (ಚಪಾತಿ) ×3 . ತೊಗರಿ ಬೇಳೆ (ಅರಹರ್) ತಾಳಿಂಪು ×1.2 . Mixed Vegetable Sabzi ×1 . Curd (Dahi) ×1 . Green Salad ×1	698	25.5 g	96.9 g	22.5 g	20.0 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Sattu sharbat with peanuts Sattu Sharbatಅಂದಾಜು ×1 . Peanuts ×0.6	412	21.3 g	52.4 g	12.3 g	10.0 g
ರಾತ್ರಿಯ ಊಟ	Roti with rajma and curd ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Rajma Curry ×1 . Curd (Dahi) ×0.7	466	18.6 g	66.2 g	13.8 g	15.3 g
ದಿನದ ಒಟ್ಟು	750 + 275 + 698 + 412 + 466 =	2,601	110.3 g	339.8 g	86.8 g	69.6 g

ದಿನ 3 · Wednesday

2,563 kcal . 118.1 g ಪ್ರೋಟೀನ್ . 44.3 g ನಾರು

Day 3 (Wednesday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Two paneer paratha with curd Paneer Paratha ×2 . Curd (Dahi) ×1	695	29.1 g	56.8 g	39.1 g	8.4 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Sattu sharbat Sattu Sharbatಅಂದಾಜು ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Three roti with kadai paneer and curd Kadai Paneer ×1 . ರೊಟ್ಟಿ (ಚಪಾತಿ) ×3 . Curd (Dahi) ×1	633	27.4 g	72.6 g	26.1 g	12.6 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Paneer tikka with chai Paneer Tikka ×1 . Masala Chai ×1	356	20.5 g	17.1 g	23.1 g	1.2 g
ರಾತ್ರಿಯ ಊಟ	Three roti with palak paneer and curd ರೊಟ್ಟಿ (ಚಪಾತಿ) ×3 . Palak Paneer ×1.2 . Curd (Dahi) ×0.7	551	23.6 g	68.9 g	19.1 g	13.3 g
ದಿನದ ಒಟ್ಟು	695 + 328 + 633 + 356 + 551 =	2,563	118.1 g	265.4 g	113.7 g	44.3 g

ದಿನ 4 · Thursday

2,593 kcal . 116.7 g ಪ್ರೋಟೀನ್ . 70.9 g ನಾರು

Day 4 (Thursday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Three chilla with sattu and curd Besan Chilla ×3 . Sattu Sharbatಅಂದಾಜು ×1 . Curd (Dahi) ×0.7	1,024	50.3 g	117.6 g	38.9 g	30.0 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Peanuts and a banana Peanuts ×0.8 . ಬಾಳೆಹಣ್ಣು ×1	218	6.3 g	27.2 g	8.3 g	3.5 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Rajma with a full plate of rice and curd Rajma Curry ×1.2 . Boiled White Rice ×1.5 . Curd (Dahi) ×1	601	20.6 g	90.9 g	16.9 g	12.5 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Chai with chana chaat Masala Chai ×1 . Chana Chaat ×0.7	214	9.3 g	29.7 g	6.3 g	6.3 g
ರಾತ್ರಿಯ ಊಟ	Three roti with soya chunk curry ರೊಟ್ಟಿ (ಚಪಾತಿ) ×3 . Soya Chunk Curry ×1.2 . Green Salad ×1	536	30.2 g	77.4 g	11.7 g	18.6 g
ದಿನದ ಒಟ್ಟು	1,024 + 218 + 601 + 214 + 536 =	2,593	116.7 g	342.8 g	82.1 g	70.9 g

ದಿನ 5 · Friday

2,604 kcal . 112.3 g ಪ್ರೋಟೀನ್ . 67.2 g ನಾರು

Day 5 (Friday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Sattu sharbat with two chilla Sattu Sharbatಅಂದಾಜು ×1 . Besan Chilla ×2	750	37.2 g	93.0 g	25.2 g	22.9 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Badam milk Badam Milk ×1	216	7.6 g	21.0 g	11.2 g	1.2 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Three roti, dal, sabzi, curd and salad ರೊಟ್ಟಿ (ಚಪಾತಿ) ×3 . ತೊಗರಿ ಬೇಳೆ (ಅರಹರ್) ತಾಳಿಂಪು ×1.2 . Mixed Vegetable Sabzi ×1 . Curd (Dahi) ×1 . Green Salad ×1	698	25.5 g	96.9 g	22.5 g	20.0 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Sattu sharbat with peanuts Sattu Sharbatಅಂದಾಜು ×1 . Peanuts ×0.6	412	21.3 g	52.4 g	12.3 g	10.0 g
ರಾತ್ರಿಯ ಊಟ	Kala chana with rice and curd Kala Chana Curry ×1.2 . Boiled White Rice ×1 . Curd (Dahi) ×1	528	20.7 g	76.7 g	14.9 g	13.1 g
ದಿನದ ಒಟ್ಟು	750 + 216 + 698 + 412 + 528 =	2,604	112.3 g	340.0 g	86.1 g	67.2 g

ದಿನ 6 · Saturday

2,610 kcal . 111.9 g ಪ್ರೋಟೀನ್ . 64.6 g ನಾರು

Day 6 (Saturday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Three chilla with sattu and curd Besan Chilla ×3 . Sattu Sharbatಅಂದಾಜು ×1 . Curd (Dahi) ×0.7	1,024	50.3 g	117.6 g	38.9 g	30.0 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Sweet lassi Sweet Lassi ×1	203	5.3 g	30.0 g	6.8 g	0.0 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Chana dal, roti and sabzi Chana Dal ×1 . ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Mixed Vegetable Sabzi ×1	510	18.2 g	72.9 g	15.2 g	16.3 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Paneer tikka with chai Paneer Tikka ×1 . Masala Chai ×1	356	20.5 g	17.1 g	23.1 g	1.2 g
ರಾತ್ರಿಯ ಊಟ	Roti with chana dal and bhindi ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Chana Dal ×1 . Bhindi Masala ×1	517	17.6 g	70.7 g	17.4 g	17.1 g
ದಿನದ ಒಟ್ಟು	1,024 + 203 + 510 + 356 + 517 =	2,610	111.9 g	308.3 g	101.4 g	64.6 g

ದಿನ 7 · Sunday

2,444 kcal . 113.7 g ಪ್ರೋಟೀನ್ . 49.0 g ನಾರು

Day 7 (Sunday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Two paneer paratha with curd Paneer Paratha ×2 . Curd (Dahi) ×1	695	29.1 g	56.8 g	39.1 g	8.4 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Sattu sharbat Sattu Sharbatಅಂದಾಜು ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Three roti with kadai paneer and curd Kadai Paneer ×1 . ರೊಟ್ಟಿ (ಚಪಾತಿ) ×3 . Curd (Dahi) ×1	633	27.4 g	72.6 g	26.1 g	12.6 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Sattu sharbat Sattu Sharbatಅಂದಾಜು ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
ರಾತ್ರಿಯ ಊಟ	Paneer bhurji with roti Paneer Bhurji ×1 . ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Green Salad ×1	460	22.2 g	49.2 g	19.3 g	10.4 g
ದಿನದ ಒಟ್ಟು	695 + 328 + 633 + 328 + 460 =	2,444	113.7 g	278.6 g	97.1 g	49.0 g

How to actually use it

Treat the serving counts as the plan and the dish names as suggestions. Two rotis is the plan; whether they sit beside bhindi or lauki changes almost nothing. If you swap a dish, swap it for something in the same family — a katori of dal for a katori of dal, not a katori of dal for a katori of kheer.

The single biggest source of error between this page and your kitchen is fat. Every figure assumes an ordinary home hand with the oil: about a teaspoon per person in a sabzi, a teaspoon in the tadka. Double the oil and a day like Day 3 gains roughly 200 kcal without a single extra dish appearing on the table.

A surplus adds fat as well as muscle. If the scale is climbing faster than about half a kilo a week, the surplus is too big.

Swap the chart, keep the portions

The same five eating occasions, portioned for a different goal or a different kitchen.

Weight loss · Vegetarian Maintenance · Vegetarian Diabetes-friendly · Vegetarian PCOS-friendly · Vegetarian Weight loss · Non-vegetarian Muscle gain · Non-vegetarian Maintenance · Non-vegetarian Diabetes-friendly · Non-vegetarian PCOS-friendly · Non-vegetarian Weight loss · Eggetarian Muscle gain · Eggetarian Maintenance · Eggetarian Weight loss · Jain Maintenance · Jain Diabetes-friendly · Jain Weight loss · Vegan Muscle gain · Vegan Maintenance · Vegan

Or start from where you are from

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The questions that come after the chart

How many calories a day is this vegetarian muscle gain plan?

It averages 2,574 kcal a day across the seven days, ranging from 2,444 to 2,610 kcal. The plan was built to a target of 2,600 kcal, which is a common figure rather than your figure — work out your own on the calorie target page.

How much protein does it give?

113.6 g a day on average, with 62.3 g of fibre. Protein comes from dal, chana, curd and paneer — no supplement is assumed anywhere in this plan.

Can I swap meals between days?

Yes, and you should. The days are interchangeable by design: each one is built from the same pool of meals and lands in the same band. Swapping Tuesday's lunch onto Friday changes nothing that matters. What changes the plan is changing the serving counts.

What does a week of this cost?

Roughly ₹800 of groceries for one adult for the week at indicative metro retail rates, or about ₹110 a day. The biggest lines are paneer, curd, besan & sattu. That is an indicative figure, not a price index — see the grocery list for the full working.

Is this plan safe to follow?

It is illustrative, not prescriptive. It is built on average composition data for typical home cooking and cannot know your health, your medication, your allergies or your activity. A surplus adds fat as well as muscle. If the scale is climbing faster than about half a kilo a week, the surplus is too big. Take it to a doctor or a registered dietitian before you rely on it.

Calories and macros are computed from the ThaliFacts dataset, which is based on the ಭಾರತೀಯ ಆಹಾರ ಸಂಯೋಜನೆ ಕೋಷ್ಟಕಗಳು 2017 (ICMR–NIN), plus the regional dishes estimated for this site and marked ಅಂದಾಜು wherever they appear. Energy reconciles against 4P + 4C + 9F on every build. Every source, with the date it was last checked, is listed on the sources page. General information only — not medical or nutrition advice. These are illustrative plans built on average values; they are not prescriptions and cannot account for allergies, conditions or medication.