Comes with the PDF
A fridge chart, and one for your phone.
24 foods ranked by grams per serving, four 20 g meals and a week of tick boxes. Print the A4 one for the fridge; keep the phone one for the grocery shop.
The veg protein cheat sheet
Hit 80 g of protein a day on Indian vegetarian food. 40 everyday foods, your daily number, and a 7-day menu with every gram counted.
Get the cheat sheet ₹19930-page PDF + fridge chart · Simple English · Vegetarian, no eggs
Try it · from page 3
78 g
of protein a day. The 80 g menu covers you.
ICMR-NIN (2020): 0.83 g per kg for adults. ISSN (2017): 1.4 to 2.0 g per kg for people who exercise. General guidance for healthy adults.From the cheat sheet
Labels say “per 100 g”. Nobody eats 100 g of dry dal. The cheat sheet uses the katori, the glass and the handful.
Values from IFCT 2017 (National Institute of Nutrition) and USDA. Orange bars are 10 g or more per serving.
From the 7-day menu
Home food, four meals, every gram worked out from the cheat sheet. Each day has a one-line booster that takes it to about 100 g.
Day 1
Comes with the PDF
24 foods ranked by grams per serving, four 20 g meals and a week of tick boxes. Print the A4 one for the fridge; keep the phone one for the grocery shop.
What’s inside
How much protein you need, and how to build any meal to 20 g.
40 everyday veg foods with protein per normal Indian serving.
What 10 g of protein costs, and an 80 g day for about ₹55.
Breakfast, lunch, snack and dinner, about 80 g a day, with a booster to reach 100 g.
Soya keema, paneer bhurji, moong chilla, rajma and more, step by step.
Small swaps that add protein to food you already eat.
Everything the menu needs, with amounts for one person.
What to order where, and an 80 g day with no kitchen.
Five protein myths, checked against the research.
A chart to print, a phone version, and a weekly tracker.
Look inside
30 pages. Save it on your phone or print the pages you use most.
Is this for you?
How you get it
Questions
No. It works for anyone eating vegetarian who wants more protein, from students to parents planning family meals.
No. Every day of the menu reaches its target with food. The guide also says when powder can help.
No. Every food in the guide is vegetarian, with no eggs.
Yes. There’s a full 80 g day built from the mess, your bag and an electric kettle, plus a list of foods that keep in your room.
No. The budget page builds an 83 g day for about ₹55 of protein foods, at April 2026 Bengaluru kirana prices. Prices in your city will differ.
A one-page A4 chart of protein per serving to print and stick on your fridge, plus a phone version for the grocery shop. Both come with the PDF.
India’s food composition tables (IFCT 2017, National Institute of Nutrition) and the USDA database, worked out for normal Indian servings.
This is general nutrition information for healthy adults. If you have a kidney condition or diabetes, or you’re pregnant, ask your doctor before you change how much protein you eat.
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Everything you need to eat 80 g a day, from the shopping list to the last katori.
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