Meal chart · Vegan · Muscle gain

7-day muscle gain diet plan
vegan, 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

2,447kcal / day Day to day the chart runs 2,400–2,536 kcal, with 108–124 g of protein and 73.7 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.

புரதம் 115.0 g · 19% கார்ப்ஸ் 335.1 g · 55.3% கொழுப்பு 69.5 g · 25.8%

ஆதாரம்·Computed from ThaliFacts food data·மறுபரிசீலனை ஜூலை 2026

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

Grainroti, rice, poha, idli, dosa 1.4katori 412kcal 12%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 8.5katori 1,756kcal 72%of plate
Vegetable & fruitsabzi, saag, salad, fruit 1.8katori 202kcal 15%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 0.0katori 0kcal 0%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 0.1katori 77kcal 1%of plate

Grain takes 12% of the plate and 17% of the energy; vegetables take 15% of the plate and 8% of the energy. Dal and legume sit at 8.5 கட்டோரி a day. Portions are the seven-day average, in katori of 150 g — the same katori the serving weights and the grocery list use.

ஆதாரம்·Served weights and energy from the dishes in this chart·5 plate groups, composite dishes assigned whole·மறுபரிசீலனை ஜூலை 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 இந்தத் திட்டத்தில் உள்ள ஒவ்வொரு எண்ணும் இங்குள்ள ஒரு உண்மையான பரிமாறல் அளவிலிருந்தே வருகிறது.

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.

Vegan: Vegan is harder in India than vegetarian for one reason: curd, paneer and milk carry a large share of a vegetarian plate's protein. This plan replaces them with more dal, more chana, soya chunks, peanuts and sattu, which are all cheaper than paneer anyway.

Nothing here is imported, powdered or seasonal-only. The chart runs on atta, rice, dal, chana, soya chunks, peanuts and sattu, 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 · Vegan — the seven day totals and their average.
Day	கலோரிகள்	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Day 1 · Monday	2,536	124.4 g	345.7 g	70.7 g	76.6 g
Day 2 · Tuesday	2,451	111.5 g	338.6 g	69.5 g	76.6 g
Day 3 · Wednesday	2,452	120.6 g	343.3 g	64.7 g	75.4 g
Day 4 · Thursday	2,430	117.7 g	323.9 g	71.8 g	68.9 g
Day 5 · Friday	2,426	113.2 g	322.9 g	72.7 g	71.3 g
Day 6 · Saturday	2,400	109.6 g	334.4 g	66.7 g	73.3 g
Day 7 · Sunday	2,433	108.0 g	336.6 g	70.4 g	73.9 g
7-day average	2,447	115.0 g	335.1 g	69.5 g	73.7 g

Week total 17,128 kcal ÷ 7 = 2,447 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 தோராயம் is a regional dish estimated for this site — the basis is on the method page.

Day 1 · Monday

2,536 kcal · 124.4 g protein · 76.6 g fibre

Day 1 (Monday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Breakfast	Sattu sharbat with two chilla சத்து ஷர்பத்தோராயம் ×1 · பேசன் சில்லா ×2	750	37.2 g	93.0 g	25.2 g	22.9 g
Mid-morning	Sattu sharbat சத்து ஷர்பத்தோராயம் ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Lunch	Chana dal, roti and sabzi Chana Dal ×1 · ரொட்டி (சப்பாத்தி) ×2 · கலவை காய்கறி சப்ஜி ×1	510	18.2 g	72.9 g	15.2 g	16.3 g
Evening snack	Sattu sharbat with peanuts சத்து ஷர்பத்தோராயம் ×1 · Peanuts ×0.6	412	21.3 g	52.4 g	12.3 g	10.0 g
Dinner	Three roti with soya chunk curry ரொட்டி (சப்பாத்தி) ×3 · Soya Chunk Curry ×1.2 · Green Salad ×1	536	30.2 g	77.4 g	11.7 g	18.6 g
Day total	750 + 328 + 510 + 412 + 536 =	2,536	124.4 g	345.7 g	70.7 g	76.6 g

Day 2 · Tuesday

2,451 kcal · 111.5 g protein · 76.6 g fibre

Day 2 (Tuesday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Breakfast	Sattu sharbat with two chilla சத்து ஷர்பத்தோராயம் ×1 · பேசன் சில்லா ×2	750	37.2 g	93.0 g	25.2 g	22.9 g
Mid-morning	Sattu sharbat சத்து ஷர்பத்தோராயம் ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Lunch	Kala chana with roti and salad Kala Chana Curry ×1 · ரொட்டி (சப்பாத்தி) ×2 · Onion Salad (Kachumber) ×1	444	17.9 g	72.5 g	8.3 g	17.8 g
Evening snack	Sattu sharbat with peanuts சத்து ஷர்பத்தோராயம் ×1 · Peanuts ×0.6	412	21.3 g	52.4 g	12.3 g	10.0 g
Dinner	Roti with chana dal and bhindi ரொட்டி (சப்பாத்தி) ×2 · Chana Dal ×1 · Bhindi Masala ×1	517	17.6 g	70.7 g	17.4 g	17.1 g
Day total	750 + 328 + 444 + 412 + 517 =	2,451	111.5 g	338.6 g	69.5 g	76.6 g

Day 3 · Wednesday

2,452 kcal · 120.6 g protein · 75.4 g fibre

Day 3 (Wednesday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Breakfast	Sattu sharbat with two chilla சத்து ஷர்பத்தோராயம் ×1 · பேசன் சில்லா ×2	750	37.2 g	93.0 g	25.2 g	22.9 g
Mid-morning	Sattu sharbat சத்து ஷர்பத்தோராயம் ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Lunch	Chana dal, roti and sabzi Chana Dal ×1 · ரொட்டி (சப்பாத்தி) ×2 · கலவை காய்கறி சப்ஜி ×1	510	18.2 g	72.9 g	15.2 g	16.3 g
Evening snack	Sattu sharbat சத்து ஷர்பத்தோராயம் ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Dinner	Three roti with soya chunk curry ரொட்டி (சப்பாத்தி) ×3 · Soya Chunk Curry ×1.2 · Green Salad ×1	536	30.2 g	77.4 g	11.7 g	18.6 g
Day total	750 + 328 + 510 + 328 + 536 =	2,452	120.6 g	343.3 g	64.7 g	75.4 g

Day 4 · Thursday

2,430 kcal · 117.7 g protein · 68.9 g fibre

Day 4 (Thursday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Breakfast	Sattu sharbat with two chilla சத்து ஷர்பத்தோராயம் ×1 · பேசன் சில்லா ×2	750	37.2 g	93.0 g	25.2 g	22.9 g
Mid-morning	Sattu sharbat சத்து ஷர்பத்தோராயம் ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Lunch	Soya chunk curry with rice and salad Soya Chunk Curry ×1.2 · Boiled White Rice ×1 · Green Salad ×1	423	24.1 g	57.8 g	10.6 g	10.1 g
Evening snack	Sattu sharbat with peanuts சத்து ஷர்பத்தோராயம் ×1 · Peanuts ×0.6	412	21.3 g	52.4 g	12.3 g	10.0 g
Dinner	Roti with chana dal and bhindi ரொட்டி (சப்பாத்தி) ×2 · Chana Dal ×1 · Bhindi Masala ×1	517	17.6 g	70.7 g	17.4 g	17.1 g
Day total	750 + 328 + 423 + 412 + 517 =	2,430	117.7 g	323.9 g	71.8 g	68.9 g

Day 5 · Friday

2,426 kcal · 113.2 g protein · 71.3 g fibre

Day 5 (Friday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Breakfast	Sattu sharbat with two chilla சத்து ஷர்பத்தோராயம் ×1 · பேசன் சில்லா ×2	750	37.2 g	93.0 g	25.2 g	22.9 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	Chana dal, roti and sabzi Chana Dal ×1 · ரொட்டி (சப்பாத்தி) ×2 · கலவை காய்கறி சப்ஜி ×1	510	18.2 g	72.9 g	15.2 g	16.3 g
Evening snack	Sattu sharbat with peanuts சத்து ஷர்பத்தோராயம் ×1 · Peanuts ×0.6	412	21.3 g	52.4 g	12.3 g	10.0 g
Dinner	Three roti with soya chunk curry ரொட்டி (சப்பாத்தி) ×3 · Soya Chunk Curry ×1.2 · Green Salad ×1	536	30.2 g	77.4 g	11.7 g	18.6 g
Day total	750 + 218 + 510 + 412 + 536 =	2,426	113.2 g	322.9 g	72.7 g	71.3 g

Day 6 · Saturday

2,400 kcal · 109.6 g protein · 73.3 g fibre

Day 6 (Saturday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Breakfast	Sattu sharbat with two chilla சத்து ஷர்பத்தோராயம் ×1 · பேசன் சில்லா ×2	750	37.2 g	93.0 g	25.2 g	22.9 g
Mid-morning	Sattu sharbat சத்து ஷர்பத்தோராயம் ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Lunch	Kala chana with roti and salad Kala Chana Curry ×1 · ரொட்டி (சப்பாத்தி) ×2 · Onion Salad (Kachumber) ×1	444	17.9 g	72.5 g	8.3 g	17.8 g
Evening snack	Sattu sharbat with peanuts சத்து ஷர்பத்தோராயம் ×1 · Peanuts ×0.6	412	21.3 g	52.4 g	12.3 g	10.0 g
Dinner	Roti, dal and mixed sabzi ரொட்டி (சப்பாத்தி) ×2 · Toor Dal (Arhar) Tadka ×1 · கலவை காய்கறி சப்ஜி ×1	466	15.7 g	66.5 g	14.6 g	13.8 g
Day total	750 + 328 + 444 + 412 + 466 =	2,400	109.6 g	334.4 g	66.7 g	73.3 g

Day 7 · Sunday

2,433 kcal · 108.0 g protein · 73.9 g fibre

Day 7 (Sunday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Breakfast	Sattu sharbat with two chilla சத்து ஷர்பத்தோராயம் ×1 · பேசன் சில்லா ×2	750	37.2 g	93.0 g	25.2 g	22.9 g
Mid-morning	Sattu sharbat சத்து ஷர்பத்தோராயம் ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Lunch	Chana dal, roti and sabzi Chana Dal ×1 · ரொட்டி (சப்பாத்தி) ×2 · கலவை காய்கறி சப்ஜி ×1	510	18.2 g	72.9 g	15.2 g	16.3 g
Evening snack	Sattu sharbat சத்து ஷர்பத்தோராயம் ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Dinner	Roti with chana dal and bhindi ரொட்டி (சப்பாத்தி) ×2 · Chana Dal ×1 · Bhindi Masala ×1	517	17.6 g	70.7 g	17.4 g	17.1 g
Day total	750 + 328 + 510 + 328 + 517 =	2,433	108.0 g	336.6 g	70.4 g	73.9 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 Muscle gain · 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 Maintenance · Vegan

Or start from where you are from

North Indian பஞ்சாபி South Indian தமிழ்Kerala Andhra & Telangana வங்காளம்குஜராத்தி All 13 regions Every shopping list

The questions that come after the chart

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

It averages 2,447 kcal a day across the seven days, ranging from 2,400 to 2,536 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?

115.0 g a day on average, with 73.7 g of fibre. Protein comes from dal, chana, soya chunks, peanuts and sattu — 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 ₹400 of groceries for one adult for the week at indicative metro retail rates, or about ₹60 a day. The biggest lines are besan & sattu, vegetables, atta (whole wheat flour). 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 இந்திய உணவுப் பொருள் கூறு அட்டவணைகள் 2017 (ICMR–NIN), plus the regional dishes estimated for this site and marked தோராயம் 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.