High-Protein Indian Meal Plan — 7 Days with Grocery List
Indian cooking is naturally high in protein when centred on chicken, paneer, and lentils. This plan picks the most protein-dense Indian dishes — biryani, butter chicken, paneer tikka, and dal — and distributes them across four meals a day for seven days.
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Your 7-Day Plan
| Meal | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Breakfast | Egg & Cheese Toast Protein·Vitamins·Carbs | Oats Porridge Fiber·Carbs | Ful Medames Fiber·Vitamins·Healthy Fats | Paratha & Yogurt Protein | Shakshuka Protein·Vitamins·Healthy Fats | Avocado Toast with Egg Protein·Vitamins·Healthy Fats | Idli & Sambar Fiber·Vitamins·Carbs |
| Lunch | Chicken Tikka Sandwich Protein·Carbs | Keema Pav Protein·Vitamins·Carbs | Chicken Karahi Protein·Vitamins | Prawn Masala Protein·Vitamins·Healthy Fats | Fish Masala Protein·Vitamins·Healthy Fats | Chicken Biryani Protein·Carbs | Butter Chicken Protein·Vitamins |
| Snack | Greek Yogurt Parfait Protein·Vitamins | Boiled Eggs Protein | Roasted Chickpeas Fiber·Healthy Fats | Hummus with Crudités Fiber·Vitamins·Healthy Fats | Peanut Butter Toast Protein·Carbs | Mango Lassi Protein | Trail Mix Fiber |
| Dinner | Keema Pav Protein·Vitamins·Carbs | Chicken Karahi Protein·Vitamins | Prawn Masala Protein·Vitamins·Healthy Fats | Fish Masala Protein·Vitamins·Healthy Fats | Chicken Biryani Protein·Carbs | Butter Chicken Protein·Vitamins | Chicken Tikka Sandwich Protein·Carbs |
MondayKeema Pav
Egg & Cheese Toast
Chicken Tikka Sandwich
Greek Yogurt Parfait
Keema Pav
TuesdayChicken Karahi
Oats Porridge
Keema Pav
Boiled Eggs
Chicken Karahi
WednesdayPrawn Masala
Ful Medames
Chicken Karahi
Roasted Chickpeas
Prawn Masala
ThursdayFish Masala
Paratha & Yogurt
Prawn Masala
Hummus with Crudités
Fish Masala
FridayChicken Biryani
Shakshuka
Fish Masala
Peanut Butter Toast
Chicken Biryani
SaturdayButter Chicken
Avocado Toast with Egg
Chicken Biryani
Mango Lassi
Butter Chicken
SundayChicken Tikka Sandwich
Idli & Sambar
Butter Chicken
Trail Mix
Chicken Tikka Sandwich
Nutrition Overview
Protein from chicken and paneer, complex carbs from rice and chapati, anti-inflammatory benefits from turmeric, cumin, and coriander.
Grocery List
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About This Meal Plan
This plan was generated by Mealible's meal planning engine, which balances protein, carbohydrates, fats, and fibre across all four daily meals over a full week. Every plan draws from a curated recipe collection and arranges meals to avoid repetition while maintaining nutritional consistency.
The grocery list above contains every ingredient you'll need for the full week. Shop once, cook all week. Recipes are designed for practical home cooking — no specialist equipment or hard-to-find ingredients.
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