30-Day High-Protein Vegetarian Diet
Plan for Male Powerlifter
This plan is tailored for a male powerlifter who trains in the morning and consumes 3–4
scoops of whey protein daily. It emphasizes muscle maintenance, recovery, and strength
with practical and high-protein vegetarian meals.
🔁 Daily Structure
Time Meal Notes
6:30–7:00 AM Pre-workout meal Fast-digesting carbs +
optional light protein
9:00 AM Post-workout meal Whey + high-protein
breakfast
12:30 PM Lunch Balanced plate: carbs +
protein + fats
4:00 PM Snack Protein-focused
7:00 PM Dinner Protein + moderate carbs +
veggies
9:30 PM Optional bedtime shake Slow-digesting protein
(casein or curd)
✅ Staple Ingredients
Proteins:
Whey protein, paneer, tofu, soy chunks, Greek yogurt, milk, dal/lentils, chickpeas, black
beans, quinoa, eggs (if okay), peanut butter, nuts, seeds.
Carbs:
Oats, rice, sweet potatoes, fruits, whole wheat roti, quinoa, bread, millets.
Fats:
Olive oil, ghee, nuts, seeds, avocados, dark chocolate (85%).
🥗 Sample Day (Repeatable Any Day)
Pre-workout (6:30 AM):
- 1 banana or 2 dates
- Black coffee or green tea
Post-workout (9:00 AM):
- Whey protein (2 scoops) in water or almond milk
- 4 egg whites or 100g paneer bhurji
- 2 slices whole wheat toast or 1 bowl oats
Lunch (12:30 PM):
- 1 cup cooked rice + 1.5 cups dal or rajma
- 100g paneer/tofu stir-fry
- Mixed salad with olive oil
Snack (4:00 PM):
- Whey protein (1 scoop) + handful almonds or peanuts
- 1 fruit
Dinner (7:00 PM):
- 2 multigrain rotis + 1 bowl mixed vegetables
- ½ cup chickpeas or soy chunks curry
- Cucumber + tomato salad
Bedtime (9:30 PM):
- 1 glass milk or Greek yogurt + whey protein (1 scoop) if needed
- 1 tsp peanut butter
🔄 Weekly Variety Plan (Repeat Every 7 Days with Rotations)
Day Protein Focus Carb Source Key Veggies Special
Addition
1 Paneer + Whey Oats + Rice Spinach Chia seeds in
smoothie
2 Tofu + Whey Quinoa + Roti Broccoli Flaxseed in
salad
3 Soy chunks Rice + Sweet Peas Greek yogurt
Potatoes bowl
4 Mixed lentils Brown rice Cauliflower Protein laddoo
(homemade)
5 Paneer Millets + Toast Carrots Avocado
smoothie
6 Tofu + Whey Paratha (light) Beans Peanut butter
balls
7 Mix of all Roti + Rice All-mixed Dark chocolate
square
📌 Protein Target (Daily)
- Whey protein: ~80–100g (3–4 scoops)
- From food: ~70–100g
- Total: 150–180g/day depending on portion size
