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7-Day High Protein Meal Plan

The document outlines a 7-day meal plan focusing on high protein and fiber intake, featuring a variety of foods such as whole grains, legumes, vegetables, and fruits. Each day includes specific meals for early morning, breakfast, lunch, evening snacks, and dinner, with recommendations to avoid sugar and carbonated drinks. The plan emphasizes balanced meals with minimal oil and includes hydration tips with warm water and herbal teas.

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abarnachelvarajans
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11 views4 pages

7-Day High Protein Meal Plan

The document outlines a 7-day meal plan focusing on high protein and fiber intake, featuring a variety of foods such as whole grains, legumes, vegetables, and fruits. Each day includes specific meals for early morning, breakfast, lunch, evening snacks, and dinner, with recommendations to avoid sugar and carbonated drinks. The plan emphasizes balanced meals with minimal oil and includes hydration tips with warm water and herbal teas.

Uploaded by

abarnachelvarajans
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Meal Time Day 1

1 glass warm water with jeera/saunf/methi +


4 soaked almonds/protein bites/peanut
Early Morning chikki(protein)

2 Ragi Dosa (minimal ghee) paddu+ 1 cup


Breakfast (High Protein/Fiber) Sambar/chutney

Mid-Morning 1 medium seasonal fruit (Apple, Orange)

1 cup Brown Rice/steamed rice (put


1elaichi,laung,dalchini and kadi patha to
the rice while boiling)+ 1 cup Veg Sambar +
Lunch (Balanced Meal) 1 curry (less oil) + Salad(large amount)

Evening Snack 1 cup Green Tea + Roasted Makhana

Dinner (Light, before 9 PM) 2 Ragi Roti + Salad

Avoid sugar, sugary drinks ,carbonated drinks and sweets


Day 2 Day 3

1 glass fenugreek (methi) soaked water + 4


soaked walnuts 1 glass warm water + 4 soaked almonds

1 cup Vegetable Upma (made with cracked


2 Oats Idli + 1 cup Veg Sambar wheat/millets) + 1 cup Buttermilk

1 cup Sprout Salad 1 glass Buttermilk (Neer Mor)

2 Jowar/Bajra Roti + 1 cup Dal/Pappu + 1 1 cup Vegetable Biryani (Brown


cup Drumstick Kootu + Salad Rice/Quinoa) + 1 cup Curd Raita

1 small bowl Steamed Black Chana Sundal 1 cup Green Tea + 2 Whole Grain Biscuits
2 Whole Wheat Chapati + 1 cup Mixed
1 large bowl Vegetable Dalia/Khichdi + Curd Vegetable Curry + Salad
Day 4 Day 5

1 glass warm water with lemon + 4 soaked 1 glass fenugreek soaked water + 4 soaked
walnuts almonds

2 Moong Dal Chilla/Pesarattu + Mint


Chutney 2 Multigrain Idli + 1 cup Sambar

1 small bowl Curd/Yogurt 1 medium seasonal fruit

1 cup Brown Rice + 1 cup Rasam + 1 cup 2 Whole Wheat Chapati + 1 cup Chana
Beans Thoran + 1 cup Curd Masala (less oil) + Salad

1 cup Herbal Tea + 5-6 Almonds 1 cup Clear Vegetable Soup


2 small plain Dosas (minimal oil) + 1 cup
Sambar/Rasam 1 bowl Vegetable kichdi /dalia and salads
Day 6 Day 7

1 glass warm water with lemon + 4 soaked


1 glass warm water + 4 soaked walnuts almonds

1 cup Vegetable Poha (made with brown


1 cup Ragi Porridge (without sugar) + Nuts poha) + 1 boiled egg (white only)

Handful of roasted Chana (Gram) 1 glass Tender Coconut Water

1 cup Brown Rice + 1 cup Fish/Chicken


1 cup Millet Pongal (Savory, minimal ghee) + Curry (home-made, less oil) + 1 cup
1 cup Sambar + Cucumber Salad Cucumber Salad

1 cup Sprout Salad 1 cup Green Tea + 1 medium fruit


1 large bowl Tomato Rasam + 1 cup
2 Moong Dal Cheela + Tomato Chutney Steamed Vegetables

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