15 min read · GoodDot Nutrition Team

Getting 100+ grams of protein from a purely vegetarian Indian diet used to require huge portions or unusual foods. Not anymore. This 30-day plan uses familiar Indian dishes plus GoodDot's plant-based protein range to make hitting your daily protein target both easy and delicious.

The Framework

  • Target: 100–120 g plant protein daily (suits a 70–85 kg adult training 3+ times/week)
  • Meals: 4 protein hits per day — breakfast, lunch, snack, dinner. Each 20–35 g.
  • Budget: ₹200–300 per day depending on ingredient choices
  • Prep: 20 minutes daily average

Week 1 — Sample Days

Day 1 (105 g protein)

Breakfast: Eggless Bhurji + 2 rotis — 22 g
Lunch: UnMutton Keema + rice + salad + curd — 32 g
Snack: Proteiz masala chunks + green tea — 20 g
Dinner: Rajma + rice + tofu bhurji — 31 g

Day 2 (108 g protein)

Breakfast: Moong dal chilla + peanut chutney — 20 g
Lunch: Vegan Biryani + curd — 28 g
Snack: Vegetarian Bytz + hummus — 15 g
Dinner: Soya Chaap tikka + roti + salad — 45 g

Day 3 (112 g protein)

Breakfast: Sprouted moong salad + 2 rotis — 22 g
Lunch: UnMutton Dhaba Curry + rice — 30 g
Snack: Roasted chana + peanuts — 18 g
Dinner: Vegicken curry + roti + dal — 42 g

Weekly Grocery List

GoodDot range (once a week)

  • 1x UnMutton Keema Kit — ₹293
  • 1x UnMutton Dhaba Curry Kit — ₹249
  • 1x Eggless Bhurji Kit — ₹135
  • 1x Proteiz — ₹89
  • 1x Vegan Biryani — ₹159
  • 1x Vegicken Chunks — ₹199

Fresh + pantry (weekly)

  • 500 g rajma, 500 g moong dal, 250 g chana dal
  • 1 kg atta, 1 kg basmati rice
  • 500 g tofu, 500 g paneer (optional)
  • 500 g peanuts, 250 g roasted chana
  • Fresh vegetables and salad greens
  • 1 kg curd

Cost Analysis

GoodDot bundle: ~₹1,124 (feeds you 12–14 servings, 15–25g protein each)
Fresh + pantry: ~₹1,800
Weekly total: ~₹2,924 (roughly ₹420/day for a full high-protein vegetarian diet delivering 100+ g protein)

7 Tips for 100 g Protein a Day

  1. Anchor every meal with a 20–30 g protein source — don't rely on trace protein from vegetables alone.
  2. Rotate protein sources across the week for a complete amino acid profile.
  3. Use GoodDot's ready-to-cook range on your busiest days.
  4. Pair legumes with grains (dal with rice/roti) to complete the amino acid profile.
  5. Add a scoop of plant protein powder to a smoothie if you fall short.
  6. Track your intake for the first week using a calorie counter app.
  7. Don't front-load protein at dinner — spread across all meals for best absorption.

Ready to Start?

→ Shop the full GoodDot range

→ Complete Plant Protein in India Guide

→ How much protein do you need?