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.

Protein 113.6 g · 17.8% Carbs 316.7 g · 49.5% Fat 93.2 g · 32.8%

स्रोत·Computed from ThaliFacts food data·पुनरावलोकन जुलै 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% प्लेटच्या आणि 25% of the energy; vegetables take 11% प्लेटच्या आणि 7% of the energy. Dal and legume sit at 5.8 katori a day. Portions are the seven-day average, in katori of 150 g — the same katori the serving weights and the grocery list use.

स्रोत·Served weights and energy from the dishes in this chart·5 plate groups, composite dishes assigned whole·पुनरावलोकन जुलै 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 या योजनेतील प्रत्येक आकडा येथील प्रत्यक्ष सर्व्हिंगपर्यंत मागे नेता येतो.

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	Calories	Protein	Carbs	Fat	Fibre
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 est is a regional dish estimated for this site — the basis is on the method page.

Day 1 · Monday

2,600 kcal · 112.3 g protein · 70.6 g fibre

Day 1 (Monday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Three chilla with sattu and curd बेसन चिल्ला ×3 · सत्तू सरबतest ×1 · Curd (Dahi) ×0.7	1,024	50.3 g	117.6 g	38.9 g	30.0 g
Mid-morning	Banana with a glass of milk Banana ×1 · टोन्ड दूध ×1	205	7.7 g	33.4 g	4.3 g	1.8 g
Lunch	Roti, dal, sabzi, curd and salad Roti (Chapati) ×2 · Toor Dal (Arhar) Tadka ×1 · मिक्स व्हेजिटेबल भाजी ×1 · Curd (Dahi) ×1 · Green Salad ×1	577	21.1 g	74.6 g	21.0 g	16.2 g
Evening snack	सत्तू सरबत सत्तू सरबतest ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Dinner	Roti, dal and mixed sabzi Roti (Chapati) ×2 · Toor Dal (Arhar) Tadka ×1 · मिक्स व्हेजिटेबल भाजी ×1	466	15.7 g	66.5 g	14.6 g	13.8 g
Day total	1,024 + 205 + 577 + 328 + 466 =	2,600	112.3 g	342.1 g	85.1 g	70.6 g

Day 2 · Tuesday

2,601 kcal · 110.3 g protein · 69.6 g fibre

Day 2 (Tuesday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Sattu sharbat with two chilla सत्तू सरबतest ×1 · बेसन चिल्ला ×2	750	37.2 g	93.0 g	25.2 g	22.9 g
Mid-morning	Lassi with almonds गोड लस्सी ×1 · Almonds ×1	275	7.7 g	31.3 g	13.0 g	1.4 g
Lunch	Three roti, dal, sabzi, curd and salad Roti (Chapati) ×3 · Toor Dal (Arhar) Tadka ×1.2 · मिक्स व्हेजिटेबल भाजी ×1 · Curd (Dahi) ×1 · Green Salad ×1	698	25.5 g	96.9 g	22.5 g	20.0 g
Evening snack	Sattu sharbat with peanuts सत्तू सरबतest ×1 · Peanuts ×0.6	412	21.3 g	52.4 g	12.3 g	10.0 g
Dinner	Roti with rajma and curd Roti (Chapati) ×2 · राजमा करी ×1 · Curd (Dahi) ×0.7	466	18.6 g	66.2 g	13.8 g	15.3 g
Day total	750 + 275 + 698 + 412 + 466 =	2,601	110.3 g	339.8 g	86.8 g	69.6 g

Day 3 · Wednesday

2,563 kcal · 118.1 g protein · 44.3 g fibre

Day 3 (Wednesday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Two paneer paratha with curd पनीर पराठा ×2 · Curd (Dahi) ×1	695	29.1 g	56.8 g	39.1 g	8.4 g
Mid-morning	सत्तू सरबत सत्तू सरबतest ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Lunch	Three roti with kadai paneer and curd कढई पनीर ×1 · Roti (Chapati) ×3 · Curd (Dahi) ×1	633	27.4 g	72.6 g	26.1 g	12.6 g
Evening snack	Paneer tikka with chai Paneer Tikka ×1 · Masala Chai ×1	356	20.5 g	17.1 g	23.1 g	1.2 g
Dinner	Three roti with palak paneer and curd Roti (Chapati) ×3 · Palak Paneer ×1.2 · Curd (Dahi) ×0.7	551	23.6 g	68.9 g	19.1 g	13.3 g
Day total	695 + 328 + 633 + 356 + 551 =	2,563	118.1 g	265.4 g	113.7 g	44.3 g

Day 4 · Thursday

2,593 kcal · 116.7 g protein · 70.9 g fibre

Day 4 (Thursday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Three chilla with sattu and curd बेसन चिल्ला ×3 · सत्तू सरबतest ×1 · Curd (Dahi) ×0.7	1,024	50.3 g	117.6 g	38.9 g	30.0 g
Mid-morning	Peanuts and a banana Peanuts ×0.8 · Banana ×1	218	6.3 g	27.2 g	8.3 g	3.5 g
Lunch	Rajma with a full plate of rice and curd राजमा करी ×1.2 · Boiled White Rice ×1.5 · Curd (Dahi) ×1	601	20.6 g	90.9 g	16.9 g	12.5 g
Evening snack	Chai with chana chaat Masala Chai ×1 · Chana Chaat ×0.7	214	9.3 g	29.7 g	6.3 g	6.3 g
Dinner	Three roti with soya chunk curry Roti (Chapati) ×3 · Soya Chunk Curry ×1.2 · Green Salad ×1	536	30.2 g	77.4 g	11.7 g	18.6 g
Day total	1,024 + 218 + 601 + 214 + 536 =	2,593	116.7 g	342.8 g	82.1 g	70.9 g

Day 5 · Friday

2,604 kcal · 112.3 g protein · 67.2 g fibre

Day 5 (Friday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Sattu sharbat with two chilla सत्तू सरबतest ×1 · बेसन चिल्ला ×2	750	37.2 g	93.0 g	25.2 g	22.9 g
Mid-morning	Badam milk बदाम दूध ×1	216	7.6 g	21.0 g	11.2 g	1.2 g
Lunch	Three roti, dal, sabzi, curd and salad Roti (Chapati) ×3 · Toor Dal (Arhar) Tadka ×1.2 · मिक्स व्हेजिटेबल भाजी ×1 · Curd (Dahi) ×1 · Green Salad ×1	698	25.5 g	96.9 g	22.5 g	20.0 g
Evening snack	Sattu sharbat with peanuts सत्तू सरबतest ×1 · Peanuts ×0.6	412	21.3 g	52.4 g	12.3 g	10.0 g
Dinner	Kala chana with rice and curd काळ्या चण्याची आमटी ×1.2 · Boiled White Rice ×1 · Curd (Dahi) ×1	528	20.7 g	76.7 g	14.9 g	13.1 g
Day total	750 + 216 + 698 + 412 + 528 =	2,604	112.3 g	340.0 g	86.1 g	67.2 g

Day 6 · Saturday

2,610 kcal · 111.9 g protein · 64.6 g fibre

Day 6 (Saturday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Three chilla with sattu and curd बेसन चिल्ला ×3 · सत्तू सरबतest ×1 · Curd (Dahi) ×0.7	1,024	50.3 g	117.6 g	38.9 g	30.0 g
Mid-morning	Sweet lassi गोड लस्सी ×1	203	5.3 g	30.0 g	6.8 g	0.0 g
Lunch	Chana dal, roti and sabzi Chana Dal ×1 · Roti (Chapati) ×2 · मिक्स व्हेजिटेबल भाजी ×1	510	18.2 g	72.9 g	15.2 g	16.3 g
Evening snack	Paneer tikka with chai Paneer Tikka ×1 · Masala Chai ×1	356	20.5 g	17.1 g	23.1 g	1.2 g
Dinner	Roti with chana dal and bhindi Roti (Chapati) ×2 · Chana Dal ×1 · Bhindi Masala ×1	517	17.6 g	70.7 g	17.4 g	17.1 g
Day total	1,024 + 203 + 510 + 356 + 517 =	2,610	111.9 g	308.3 g	101.4 g	64.6 g

Day 7 · Sunday

2,444 kcal · 113.7 g protein · 49.0 g fibre

Day 7 (Sunday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Two paneer paratha with curd पनीर पराठा ×2 · Curd (Dahi) ×1	695	29.1 g	56.8 g	39.1 g	8.4 g
Mid-morning	सत्तू सरबत सत्तू सरबतest ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Lunch	Three roti with kadai paneer and curd कढई पनीर ×1 · Roti (Chapati) ×3 · Curd (Dahi) ×1	633	27.4 g	72.6 g	26.1 g	12.6 g
Evening snack	सत्तू सरबत सत्तू सरबतest ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Dinner	Paneer bhurji with roti पनीर भुर्जी ×1 · Roti (Chapati) ×2 · Green Salad ×1	460	22.2 g	49.2 g	19.3 g	10.4 g
Day total	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

उत्तर भारतीय पंजाबी दक्षिण भारतीय तमिळ Kerala आंध्र & तेलंगणा बंगाली गुजराती All 13 regions Every shopping list

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.

कॅलरी व मॅक्रो ThaliFacts डेटासेटवरून मोजले आहेत, जो आधारित आहे Indian Food Composition Tables 2017 (ICMR–NIN), त्यासोबत या साइटसाठी अंदाज काढलेले आणि चिन्हांकित केलेले प्रादेशिक पदार्थ est ते जिथे जिथे येतात तिथे. प्रत्येक बिल्डला ऊर्जा 4P + 4C + 9F शी जुळवून पाहिली जाते. प्रत्येक स्रोत, तो शेवटचा कधी तपासला त्या तारखेसह, इथे दिला आहे — स्रोत पृष्ठ. फक्त सर्वसाधारण माहिती — वैद्यकीय किंवा आहारविषयक सल्ला नाही. या सरासरी मूल्यांवर आधारित उदाहरणादाखल योजना आहेत; त्या प्रिस्क्रिप्शन नाहीत आणि त्यांत ॲलर्जी, आजार किंवा औषधे विचारात घेता येत नाहीत.