A vegetarian meal plan shared by fitness coach Pranjal Pandey offers 110g of protein within 1400 kcal. (Instagram/@transformwithpranjal)
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Struggling to get enough protein on a vegetarian diet? Fitness coach Pranjal Pandey, who lost 86 kg, shares a 110g protein meal plan to help you hit your goals.
When it comes to weight loss, protein plays a huge role. It helps boost your metabolism, keeps you feeling full for longer, and preserves muscle mass. But if you're a vegetarian, it can be a bit tricky to get enough protein in your diet, making it even more important to pay attention to your intake.
200g Low-fat Greek yoghurt – 130 kcal, 20g protein
1 tsp ghee – 40 kcal
Mid-morning snack (150 kcal, 20g protein)
1 scoop whey protein (25g) in water – 100 kcal, 20g protein
5 almonds – 50 kcal, 2g protein
Lunch (400 kcal, 30g protein)
100g paneer bhurji (cooked in 5g ghee with veggies) – 250 kcal, 22g protein
1 small multigrain roti – 90 kcal, 3g protein
50g boiled moong dal (with 2g ghee tadka) – 60 kcal, 5g protein
Evening snack (150 kcal, 18g protein)
1 scoop whey protein (25g) in water – 100 kcal, 20g protein
5 walnuts – 50 kcal, 2g protein
Dinner (350 kcal, 25g protein)
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100g tofu curry (with 5g ghee, spices and veggies) – 220 kcal, 20g protein
100g cooked quinoa – 130 kcal, 5g protein
This plan keeps your protein intake high at 110g while staying within 1400 kcal. Plus, you can swap items based on your taste and dietary preferences.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Akanksha Agnihotri is a lifestyle journalist with over 3 years of experience. She is a psychology graduate and holds a postgraduate diploma in Radio and Television Journalism from the Indian Institute of Mass Communication, Delhi, where she graduated as a gold medalist. Originally from Bhopal, the beautiful capital of Madhya Pradesh, she draws inspiration from the city’s rich cultural heritage and layered storytelling traditions that subtly shape her narrative voice. She writes extensively about fashion, beauty, health, relationships, culture, and food, exploring everything from trending styles and runway moments to wellness routines and mindful living. Passionate about meaningful and candid conversations, she enjoys interviewing celebrities, doctors, designers, and film personalities, diving into discussions on fitness, beauty, mental health, and everything fun in between. With a keen eye for trends and a thoughtful understanding of human behaviour, she brings depth, sensitivity, and authenticity to her stories, ensuring they resonate with a wide and diverse audience. When she’s not working, you’ll usually find her lost in a book, planning her next mountain trek, or mapping out spontaneous travel escapes. She loves discovering new authors, revisiting old favourites, and spending quiet afternoons in museums soaking in art, history, and culture. An avid bird-watching enthusiast, she finds joy in early morning walks, spotting rare birds, and reconnecting with nature. Whether sipping coffee while journaling her thoughts or exploring hidden corners of a new city, she constantly seeks inspiration in everyday moments that often turn into compelling story ideas.
