Indian Protein Diet Plan for Weight Loss and Weight Gain (Muscle-Sparing & Budget-Friendly)

This guide is designed for an average Indian male aiming to lose fat while preserving muscle. It includes protein-rich foods, prices, and a daily plan made from affordable Indian groceries. Adjust quantities as needed based on your specific weight and goals.

Core Protein Sources and Daily Use Plan

The goal is to consume 100–120g of protein per day with minimal expense. Below are common Indian foods rich in protein, cooking tips, and how to use them efficiently.

Daily Sample Intake (Approx. 110g Protein)

  • Breakfast: 2 boiled eggs + 1 glass milk + 2 roti with curd (~25g protein)
  • Lunch: 1 cup chana dal + 1 cup rice + 1 cup vegetables + curd (~30g protein)
  • Snack: 30g roasted soya chunks OR sprouted moong salad (~15g protein)
  • Dinner: 100g paneer + 2 millet rotis + vegetables (~30g protein)
  • Optional: 1 scoop whey with water (~24g protein, if affordable)

Monthly Grocery Price List (Approximate)

Note: Choose your preferred items based on taste, budget, and availability. This is not a fixed list. Switching items week to week helps avoid boredom and improves nutritional variety. Total monthly cost generally stays between ₹2,000 – ₹3,000 depending on your selection.

Item Quantity Estimated Price (₹)
Soya Chunks1 kg₹120
Moong Dal (Whole + Split)2 kg₹240
Kabuli or Kala Chana2 kg₹200
Toor Dal1 kg₹120
Masoor Dal1 kg₹110
Urad Dal1 kg₹130
Chana Dal1 kg₹100
Horse Gram (Kollu)1 kg₹80
Peas (Dry Matar)1 kg₹90
Toned Milk24 litres₹1000
Curd (Homemade or Store)3 kg₹180
Homemade/Store Paneer1.5 kg₹500
Eggs60 pcs₹480
Chicken Breast1.5 kg₹450
Indian Fish (e.g., Rohu, Catla, Sardines)1.5 kgPrice may vary (₹350–₹600)
Tofu1 kg₹180
Whole Wheat Flour5 kg₹250
Rice3 kg₹180
Ragi (Finger Millet)1 kg₹60
Bajra (Pearl Millet)1 kg₹50
Jowar (Sorghum)1 kg₹50
Oats1 kg₹110
Corn (Maize)1 kg₹60
Whey Protein (Optional)1 kg₹1000 – ₹1200

Important Note

To avoid food fatigue and ensure nutrient diversity, rotate your protein sources each week. For example, switch between moong, chana, masoor dal, or alternate between eggs, paneer, tofu, and soya chunks. This prevents boredom and improves nutrient coverage.

Closing Thoughts

This monthly guide provides a structured and affordable way to consume adequate protein for fat loss without expensive supplements or foreign foods. Use the food list, rotate options, and adjust based on your body and budget. Consistency is more important than perfection.

Coming Up Next

  • Weight Gain Edition – Building Muscle on a Budget
  • High-Protein Indian Recipes That Actually Taste Good
  • Meal Prep Strategies to Save Time and Stay Consistent

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