80 Gram Protein Diet for Vegetarians: Indian Day Plan With Grams per Meal

Short answer: a vegetarian Indian day reaches about 85 g of protein with besan chilla and milk at breakfast, sprouts and peanuts mid morning, dal, roti and curd at lunch, a soya chunks chaat in the evening, and paneer with roti at dinner. The table below gives the grams for each meal so you can check the maths yourself.

Not sure 80 g is your number? Use our protein calculator to find your own target. As a rough guide, adults who want to lose fat and keep muscle do well on about 1 to 1.2 g per kg of body weight, which puts most people between 65 and 80 kg close to 80 g a day.

80 gram protein diet veg: one Indian day, gram by gram

Meal	Food and portion	Protein (g)
Breakfast	2 besan chilla (50 g besan) with green chutney + 1 glass milk (250 ml)	11 + 8 = 19
Mid morning	1 katori moong sprouts chaat (100 g) + 15 g roasted peanuts	6 + 4 = 10
Lunch	2 roti + 1 katori cooked dal (toor or moong) + 150 g curd + salad	6 + 8 + 5 = 19
Evening	Soya chunks chaat: 25 g dry chunks, boiled, with onion, tomato and lemon	13
Dinner	2 roti + 100 g paneer bhurji with capsicum	6 + 18 = 24
Total		85 g

How we counted: besan has about 22 g of protein per 100 g, milk about 3.3 g per 100 ml, curd 3 to 4 g per 100 g, roasted peanuts about 25 g per 100 g, dry soya chunks about 50 g per 100 g and paneer about 18 g per 100 g. One katori of cooked dal gives 7 to 9 g, so we used 8. One roti made from about 30 g atta gives about 3 g.

This day comes to roughly 1,500 calories with toned milk and normal home cooking oil. Low fat paneer brings it down a little without losing protein.

Want 90 g? Change two meals

For a 90 gram protein diet veg day, keep breakfast, mid morning and dinner the same and change lunch and the evening snack.

Meal	Food and portion	Protein (g)
Breakfast	2 besan chilla (50 g besan) + 1 glass milk (250 ml)	11 + 8 = 19
Mid morning	1 katori moong sprouts chaat (100 g) + 15 g roasted peanuts	6 + 4 = 10
Lunch	2 roti + 1 katori chana dal or rajma (cooked) + 150 g curd	6 + 11 + 5 = 22
Evening	Soya chunks chaat with 30 g dry chunks	15
Dinner	2 roti + 100 g paneer bhurji	6 + 18 = 24
Total		90 g

Chana dal and rajma carry more protein per katori than toor or moong, so the swap alone adds 3 g. The extra 5 g of dry soya adds about 2 g more.

Swaps that keep the protein

• No paneer at home: 150 g hung curd gives about 15 g, close to 100 g paneer.
• Do not like soya: 1 katori boiled kala chana gives about 10 g. You lose 3 g, so add a few extra peanuts or a little more curd.
• You eat eggs: 2 boiled eggs give about 12 g and can replace the sprouts and peanuts.
• South Indian breakfast: 3 idli with 1 big bowl of sambar gives 8 to 10 g, about half of the chilla and milk. Add a glass of milk later in the day to make up the gap.

80 gram protein diet veg in Hindi

• Subah: 2 besan chilla aur 1 glass doodh, lagbhag 19 g protein.
• Beech mein: 1 katori ankurit moong (sprouts) aur thodi moongphali, lagbhag 10 g.
• Dopahar: 2 roti, 1 katori dal aur 1 katori dahi, lagbhag 19 g.
• Shaam: 25 g soya chunks ki chaat, lagbhag 13 g.
• Raat: 2 roti aur 100 g paneer bhurji, lagbhag 24 g.
• Kul milakar lagbhag 85 g protein ho jata hai.
• Protein har meal mein rakhiye, sirf raat ke khane mein nahi.

Poora Hindi chart yahan dekhiye: high protein diet chart Hindi mein.

Why most vegetarian days stop at 50 g

• A low protein breakfast. Poha, upma or a plain paratha gives 3 to 5 g. A chilla or a glass of milk changes the whole day.
• Thin dal in small katoris. Watery dal at half a katori is 3 to 4 g. Make it thicker and take a full katori.
• Snacks with no protein. Biscuits and namkeen fill the gap where sprouts, roasted chana, peanuts or curd should be.

FAQs

How to get 80 grams of protein a day, vegetarian Indian?

Spread it over five meals instead of chasing it at dinner. A chilla with milk at breakfast (about 19 g), sprouts with peanuts mid morning (10 g), dal, roti and curd at lunch (19 g), soya chunks in the evening (13 g) and paneer with roti at dinner (24 g) adds up to about 85 g. No protein powder is needed.

Is 80 g protein enough for weight loss?

For many women and lighter men it is. A useful range for fat loss is about 1 to 1.2 g per kg of body weight, so 80 g suits someone around 65 to 80 kg. If you weigh more or do strength training, you may need more. Protein keeps you full and protects muscle, but your total calories still decide how fast the weight comes off. If you have kidney disease, check with your doctor before you raise protein.

80 gm protein diet veg: kya khayein?

Subah besan chilla aur doodh, beech mein sprouts aur moongphali, dopahar ko dal, roti aur dahi, shaam ko soya chunks ki chaat, aur raat ko paneer bhurji ke saath roti. Isse lagbhag 85 g protein mil jata hai.

Can I get 80 g protein without eggs or protein powder?

Yes. The day above has no eggs and no powder. Soya chunks, paneer, curd, milk and a proper katori of dal do most of the work.

Get a protein plan built around your food

If you want your protein and calories worked out for your weight, routine and the food your family already cooks, our nutritionists can build the chart for you and adjust it as you go. Plans start at Rs 499 for 15 days. Message us on WhatsApp at +91 78382 49321.

More on protein: the full high protein Indian diet chart with 80 g, 100 g and 120 g plans, the 120 gram protein diet with veg and non veg days, and how to get 60 grams of protein on a vegetarian thali.

This is general information, not medical advice. If you have kidney disease, a thyroid condition or take medicines for diabetes, check with your doctor before changing your protein intake.