Whole-food protein • Habit anchors • No guilt
Protein Planner (No Whey)
Challenge the "whey is mandatory" myth. This planner builds reliable protein habits using everyday foods — for vegans, vegetarians, and non-veg. No obsessive counting — just anchors that fit your life.
No Whey defaultLocal & seasonal foodsPalm-size protein per meal
Vegan
Vegetarian
Non-veg
No Whey
Diet:
Mode:
Protein Anchor
- Aim for a palm-size protein each meal
- Use plate visual: ½ veg, ¼ carbs, ¼ protein
- Add 1 thumb of healthy fat
Snack Anchor
- 1 small protein snack daily
- Examples: nuts & fruit, curd/yogurt, roasted chana
- Prefer real foods; keep it portable
Recovery Anchor
- On training days, add easy carbs post-workout
- Examples: banana, dates, jaggery milk (veg), fruit
- Keep hydration steady through the day
A simple day on Vegetarian (balanced)
Breakfast
- Paneer bhurji + roti
- Curd bowl (dahi) + fruit + nuts
- Moong chilla + chutney
Lunch
- Dal + roti + sabzi
- Chole + jeera rice + salad
- Paneer tikka + millet
Snack
- Buttermilk + roasted chana
- Greek yogurt + fruit
- Paneer cubes + salad
Dinner
- Paneer curry + roti
- Dal khichdi + ghee + salad
- Veg pulao + raita
Tip: Don't have a listed item? Use the Smart Swaps below.
Smart Swaps
Real life happens. Keep protein steady by swapping within your diet.
Vegan
- Tofu ↔ Tempeh ↔ Soya chunks
- Lentils ↔ Chickpeas ↔ Rajma
- Soy yogurt ↔ Peanut curd
- Nuts ↔ Seeds (sesame, pumpkin)
Vegetarian
- Paneer ↔ Tofu ↔ Soya chunks
- Curd/Yogurt ↔ Greek yogurt
- Dal ↔ Chana ↔ Rajma
- Eggs ↔ Paneer bhurji (if no eggs)
Non-veg
- Chicken ↔ Eggs ↔ Fish
- Fish ↔ Prawns ↔ Eggs
- Chicken curry ↔ Grilled tikka
- Keema ↔ Omelette + dal
Note: This planner promotes whole-food protein. Selective use of protein powders is optional; if you choose to use them, prefer simple ingredients and consult a professional if unsure.
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Educational guidance only — not medical advice. For diagnosis or treatment, consult licensed professionals.