Weekly Non-Dairy High-Protein Meal Plan (100g Protein/Day)
Day 1
Breakfast: Tofu scramble (150g tofu, 13g protein) + roasted chickpeas (50g, 7g)
Lunch: Chana masala (200g cooked chana, 16g) + whole-wheat roti (2 pieces, 6g)
Snack: Peanuts (40g, 10g); sprouted moong salad (80g, 7g)
Dinner: Grilled chicken breast (150g, 45g) + vegetable stir fry (3g)
Total: ~107g protein
Day 2
Breakfast: Besan chilla (2 pieces, 14g protein); peanut chikki (30g, 6g)
Lunch: Soy chunk curry (50g dry, 26g) + brown rice (150g, 4g)
Snack: Boiled eggs (2 eggs, 12g)
Dinner: Fish curry (150g fish, 30g) + sautéed spinach (3g)
Total: ~95g protein
Day 3
Breakfast: Moong dal dosa (2 pieces, 15g); roasted chana (40g, 8g)
Lunch: Tofu stir fry (150g, 13g); quinoa (100g cooked, 4g)
Snack: Boiled black chana (50g, 9g)
Dinner: Chicken tikka (150g, 45g); salad (3g)
Total: ~97g protein
Day 4
Breakfast: Oats porridge (50g oats, 6g) with hemp seeds (30g, 9g) and almonds (20g, 4g)
Lunch: Rajma masala (200g cooked, 16g) + whole-wheat roti (2 pieces, 6g)
Snack: Edamame (80g, 10g)
Dinner: Prawns stir fry (100g prawns, 20g) + mixed vegetables (3g)
Total: ~97g protein
Day 5
Breakfast: Soya chunk upma (50g dry, 26g); fruit salad
Lunch: Lentil soup (200g cooked dal, 15g); brown rice (150g, 4g)
Snack: Boiled eggs (2 eggs, 12g); peanuts (40g, 10g)
Dinner: Grilled fish (150g, 30g); veggie stir fry (3g)
Total: ~100g protein
Day 6
Breakfast: Tofu paratha (2 pieces, 14g protein)
Lunch: Chickpea salad (150g, 14g); roasted black chana (40g, 8g)
Snack: Almonds (30g, 6g); sprouts salad (60g, 5g)
Dinner: Chicken roast (150g, 45g) + green salad (3g)
Total: ~95g protein
Day 7
Breakfast: Besan pancake (2 pieces, 14g protein); roasted peanuts (30g, 7g)
Lunch: Kidney bean curry (rajma, 200g, 16g); soy chunks stir fry (25g dry, 13g)
Snack: Boiled eggs (2 eggs, 12g); edamame (60g, 7g)
Dinner: Fish cutlet (150g fish, 30g) + salad (3g)
Total: ~102g protein
Dairy-Free Tips & Substitutions
Replace paneer with tofu—it absorbs flavors and gives similar texture.
Skip curd/yogurt—use legume-based salads, roasted chana, or nuts/seeds for snacks.
For extra protein: Incorporate hemp seeds, edamame, and soy chunks; these also suit vegan
diets.
Daily Pattern:
Main meals centered around dal, beans, tofu, eggs, chicken, fish, or prawns.
Snacks focus on nuts, seeds, chana, sprouts, boiled eggs, and roasted legumes.
Completely excludes milk, paneer, cheese, yogurt, curd, and other dairy products.
This plan delivers high protein, keeps variety/budget, and supports muscle building and satiety
without any dairy foods
