Indian Fitness Guide: Diet Charts, Gym Plans & Protein

These guides are written for how Indians actually eat and train: roti, dal, rice and paneer, mostly vegetarian, crowded gyms or small apartments, and a real budget. Every number is per typical Indian serving, not just per 100 g.

Calories & protein in Indian foods

Quick numbers for the foods you actually eat.

• Indian Food Calorie Chart: Calories and Protein in 50 Foods
  Indian food calorie chart with protein for 50 foods: roti, rice, dal, paneer, curd, eggs, chicken, soya, idli and dosa, plus the top 15 protein-rich foods.
• Protein Rich Food Veg: 30 High-Protein Vegetarian Foods
  Protein rich food veg list: 30 Indian vegetarian foods with protein per 100 g and per serving, top 10 picks, best for fat loss and a 100 g protein day.
• Plant Protein: Best Plant-Based Protein Sources in India
  Plant protein guide for India: soya, dal, peanuts, seeds, millets ranked per 100 g and serving, plus protein-rich vegetables, leucine and a vegan 100 g day.
• Cheapest Protein in India: Protein per ₹10, Ranked
  Cheap protein sources in India ranked by cost per 25 g protein and protein per ₹10: soya chunks, dal, eggs, chicken, paneer, whey and more, with the maths.
• Soya Chunks Protein per 100g: Dry vs Cooked Values
  Soya chunks protein: about 52 g per 100 g dry and 17 g per 100 g cooked. Full nutrition table, how much to eat a day, the testosterone myth and 3 recipes.
• Protein in Paneer: Per 100g, Per Cube and Per 200g Pack
  Protein in paneer is about 18–20 g per 100 g, with ~300 kcal. Compare full-fat, low-fat and homemade paneer, plus paneer vs tofu, chicken and eggs per 100 g.
• Paneer vs Tofu: Protein, Calories, Calcium and Price
  Paneer vs tofu per 100 g: protein, fat, calories, calcium and price in India compared side by side, plus which is better for muscle gain and fat loss.
• Protein in Dal: Moong, Masoor, Toor, Chana and Urad Compared
  Protein in dal is 21–26 g per 100 g dry but only 6–8 g per cooked katori. Compare moong, masoor, toor, chana, urad and rajma, and make dal high-protein.
• Protein in Chana: Kabuli, Kala Chana, Roasted and Sattu
  Protein in chana is 18–21 g per 100 g dry and ~9 g boiled. Compare kabuli chana, kala chana, roasted chana, sattu and sprouted chana side by side.
• Protein in Curd: Dahi vs Hung Curd vs Greek Yogurt
  Protein in curd is about 3–3.5 g per 100 g, or ~5 g per katori. Hung curd and Greek yogurt have 9–11 g. Compare dahi, skyr and chaas, and make hung curd.
• Calories in Chapati and Roti: By Size, Ghee and Flour
  A medium chapati (40 g) has about 95–100 kcal and 3 g protein. See calories in roti by size, with ghee, and for multigrain, bajra, jowar and ragi rotis.
• Calories in Rice: White, Brown, Basmati per Katori
  One katori (150 g) of cooked white rice has about 195 kcal and 4 g protein. Compare brown, basmati, red, jeera rice and poha, and see if rice fits fat loss.
• Calories in Idli: Per Piece, With Sambar and Chutney
  One medium idli (40 g) has about 52 kcal and 2.5 g protein. See idli calories by size, with sambar and chutney, and rava vs rice vs oats idli for weight loss.
• Calories in Dosa: Plain, Masala, Rava and Pesarattu
  A home plain dosa (60 g) has about 125 kcal and 3.4 g protein. Compare masala, rava, set dosa, pesarattu and oats dosa per piece, plus restaurant vs home.
• Calories in Poha: Per Plate, With and Without Peanuts
  A plate of kanda poha (about 180 g) has around 300 kcal and 4.5 g protein; with peanuts about 390 kcal. See the full breakdown and a 20 g protein poha recipe.
• Jaggery vs Sugar: Calories, GI, Weight Loss and Diabetes
  Jaggery vs sugar: both have ~38–39 kcal per 10 g and raise blood sugar. See the real mineral difference and whether gud helps weight loss or diabetes.
• How Much Protein in 1 Egg? Calories, White vs Yolk
  One large egg (50 g) has about 6.3 g protein and 72 kcal. See protein in 2, 3, 4 and 6 eggs, white vs yolk, boiled vs omelette, and desi vs farm eggs.
• Protein in Chicken Breast: Raw vs Cooked per 100 g
  Chicken breast has 22.5 g protein per 100 g raw and 31 g cooked. Compare thigh, leg, mutton, rohu, surmai and prawns, and see how oil changes Indian dishes.
• Protein in Milk: Toned, Full Cream, Buffalo, Soy
  Milk has about 3–3.4 g protein per 100 ml, or 8 g in a 250 ml glass. Compare toned, double toned, full cream, buffalo, cow, soy, almond and oat milk.
• Protein in Peanuts and Peanut Butter Benefits
  Raw peanuts have about 25.8 g protein per 100 g, or 7.7 g in a 30 g handful. See roasted vs boiled, peanut butter per tablespoon and peanuts vs almonds.
• Calories in Banana: By Size and Indian Variety
  A medium banana (118 g peeled) has about 105 kcal and 27 g carbs. See calories by size, yelakki vs robusta vs nendran, banana shake calories and gym timing.
• Sprouts Benefits: Moong and Chana Nutrition, Safety
  A katori of home moong sprouts has about 7–9 g protein and 110–130 kcal. See real sprouts benefits, raw vs steamed, food safety and 3 easy sprouts recipes.
• High Protein Vegetarian Diet Plan: 100 g Protein Indian Day
  High protein vegetarian diet plan for Indians: two sample 100 g protein days, grams per meal, daily targets by goal and easy swaps for fat loss or bulking.
• Sattu Protein: India's Budget Protein vs Whey (+ Recipes)
  Sattu has 20–25g protein per 100g at ₹150–250/kg vs ₹2,000–4,000/kg for whey. Recipes for sattu shake, paratha, burfi + honest macros vs whey comparison.

Gym diet & bodybuilding

Muscle gain, lean bulk and getting shredded on an Indian diet.

• Gym Diet Plan: Indian Diet Chart for Muscle Gain & Fat Loss
  Indian gym diet plan with full-day charts for veg and non-veg muscle gain and veg fat loss, with grams, calories and protein per meal and how to set targets.
• Lean Bulk Diet Plan: Indian Bulking Diet Chart
  Indian lean bulk diet plan: surplus size, how fast to gain, veg and non-veg bulking diet charts and a homemade mass gainer shake recipe with macros.
• Shredded Body Guide: How to Get Ripped and See Your Abs
  How to get a shredded body: body fat needed for visible abs, realistic timelines, an Indian cutting diet chart, training, cardio, steps and what to avoid.
• Weight Gain Diet Plan: Indian Veg and Non-Veg Diet Chart
  Indian weight gain diet plan for underweight people: 2,800 kcal veg and non-veg charts, calorie-dense foods, tips for a poor appetite and why you should lift.
• Protein Shake Recipe: 10 Indian Shakes, With or Without Whey
  10 Indian protein shake recipes with and without whey: sattu, peanut, soya milk, hung curd, mango and chikoo, with grams, calories, protein and when to drink.
• Best Mass Gainer in India: How to Choose (and Who Needs One)
  Mass gainer guide for India: carb-to-protein ratio, who needs one, checking FSSAI and lab tests, gainer vs whey + food, a homemade recipe and side effects.
• Budget Muscle Gain Diet Plan India (From ₹90 a Day)
  Budget muscle gain diet plan for India: veg and non-veg days with 100–125 g protein, calories and rupee cost per item, plus the cheapest protein per gram.
• Vegetarian Diet Plan for Muscle Gain: Indian 2,600 kcal Day
  Vegetarian diet plan for muscle gain: a full Indian veg day at 2,600 kcal and 120 g protein, with swaps, a weight gain version and the best veg protein foods.
• Skinny Fat? Body Recomposition Diet and Plan for Indians
  Skinny fat body recomposition plan for Indians: how to tell if you're skinny fat, recomp vs bulk vs cut, an Indian diet at 2,100 kcal and a 3-day workout.
• How Much Protein Per Day for Muscle Gain? Indian Guide
  How much protein per day do you need? 0.83 g/kg for health, 1.6-2.2 g/kg for muscle gain, a weight-by-weight table, and Indian veg and non-veg meal plans.
• Pre Workout Meal: What to Eat Before Gym (Indian Options)
  Pre workout meal guide: what to eat before gym with Indian veg and non-veg options, macros, timing for morning workouts, and pre-workout ideas without coffee.
• Post Workout Meal: What to Eat After Gym (Indian Foods)
  Post workout meal guide: what to eat after gym with Indian veg and non-veg meals, protein and carb targets by body weight, quick options and timing.
• High Protein Breakfast: 12 Indian Ideas (20–35g Protein)
  High protein breakfast ideas for Indians: chilla, paneer and egg bhurji, sprouts, soya upma and hung curd bowls with protein and calories for each serving.
• High Protein Meal Prep Indian Style: 5 Cook-Once Recipes
  High protein meal prep, Indian style: dal makhani, rajma, chana, soya chunks and palak paneer with protein per serving, storage times and a weekly plan.
• Indian Meal Prep for Working Professionals: 5-Day Plan
  Indian meal prep for working professionals: a 2-hour Sunday prep plan, a 5-day office tiffin menu, fridge storage times and tips for fat loss or muscle gain.
• High Protein Office Tiffin Ideas: 12 Indian Lunch Boxes
  12 high protein office tiffin ideas for Indians with up to 40 g protein: soya pulao, paneer rolls, rajma bowls, chilla wraps and more, plus a weekly plan.
• High Protein Indian Sweets: 5 Protein Sweets to Make at Home
  High protein Indian sweets to make at home: protein rasmalai, whey ladoo, chhana barfi, kulfi and shrikhand, with protein per serving and easy swaps.

Workout plans

Gym splits, home workouts and strength training.

• Bro Split vs PPL: Which Gym Workout Split Is Best?
  Bro split vs push pull legs: what research says about training frequency, a full 5-day bro split and 6-day PPL routine, and how to pick the right split.
• Home Workout Plan: 4 Weeks, No Equipment, Small Flats
  Home workout plan for beginners with no equipment: a 4-week routine with sets, reps and quiet swaps for small Indian flats, plus tips for weight loss.
• Dumbbell Workout at Home: Full Plan With Sets and Reps
  Dumbbell workout at home: the best dumbbell exercises, a 3-day beginner and a 4-day split with sets and reps, what weights to buy and how to progress.
• Home Workout for Women: No-Equipment Plan for India
  Home workout for women with no equipment: a 30-minute, 3-day strength plan with sets and reps, a 20-minute express option, and tips for periods and PCOS.
• Strength Training for Indian Women: Myths & 3-Day Plan
  Strength training for Indian women: the truth about getting bulky, lifting on your period and PCOS, plus a 3-day beginner plan for the gym or home.
• Strength Training for Women Over 40 in India: 3-Day Plan
  Strength training for women over 40 in India: why it matters for bone and menopause, safety checks, a 3-day gym plan, a home version and protein targets.
• Strength Training Over 40: 12-Week Beginner Plan (India)
  Strength training over 40 for beginners: a 12-week plan with two full-body workouts, home and gym options, joint-friendly swaps and protein targets.
• Home Gym Setup India: Apartment Guide with ₹ Budgets
  Home gym setup for Indian apartments: budget tiers in ₹, space and flooring for tiled floors, and adjustable vs fixed dumbbells explained simply.
• HYROX India: Race Cities, 8 Stations & Training Plan
  HYROX India guide: race cities and dates, all 8 stations with Open weights, and a 12-week plan Indian gym-goers can follow to finish their first race.
• Walking for Weight Loss: Steps, Calories and a 6-Week Plan
  Walking for weight loss: calories burned per 10,000 steps by body weight, why 10,000 steps is a myth, a 6-week plan and tips for Indian heat and smog.
• Walking Pad vs Treadmill: Which Suits Indian Flats?
  Walking pad vs treadmill for Indian apartments: space needed, noise, speed, incline, price tiers, power cuts and which one is better for weight loss.
• Best Time to Work Out: Morning vs Evening for Fat Loss
  Best time to work out for fat loss and muscle gain: morning vs evening pros and cons, what research says, and how Indian heat, smog and schedules change it.

Fat loss & health

Diet charts for weight loss and common conditions.

• Indian Diet Chart for Weight Loss (Veg, 1,400–1,800 kcal)
  Vegetarian Indian diet chart for weight loss: 1,400 and 1,800 kcal day plans with 80–110 g protein, a 7-day menu, and the best veg protein foods.
• How to Reduce Belly Fat: Plan for Indian Men Over 35
  How to reduce belly fat for Indian men over 35: calorie deficit, high-protein Indian diet, strength training, walking, alcohol and sleep, with a weekly plan.
• Visceral Fat Loss: Indian Diet Plan to Shrink Your Waist
  How to lose visceral fat with an Indian diet: waist targets for Indians, what to eat and cut, a full-day veg and non-veg plan, and the exercise that helps.
• Intermittent Fasting Diet Plan: 16:8 Indian Meal Plan
  Intermittent fasting diet plan for Indians: how 16:8 works, what breaks a fast, and veg and non-veg 16:8 Indian meal plans with protein and calories.
• Intermittent Fasting for Prediabetes: Indian Guide
  Intermittent fasting for prediabetes in India: what research shows, a safe 12–14 hour Indian schedule, what to eat in the window and who should avoid fasting.
• Low Glycemic Indian Breakfast for Diabetes and Weight Loss
  Low glycemic Indian breakfast ideas for diabetes and weight loss: chilla, pesarattu, sprouts, daliya, eggs and paneer, plus easy swaps for poha and idli.
• PCOS Diet: Indian Diet Plan for Weight Loss (Veg Chart)
  PCOS diet for Indian women: a vegetarian 1,500 kcal diet chart, foods to eat and limit, protein targets, and how gym training helps insulin resistance.
• Thyroid Diet: Indian Hypothyroid Diet Plan for Weight Loss
  Thyroid diet for Indians with hypothyroidism: what to eat, what to limit, tablet timing with food, and a 1,550 kcal Indian diet chart for weight loss.
• Fatty Liver Diet: Indian Diet Plan, Foods to Eat and Avoid
  Fatty liver diet for Indians: foods to eat and avoid, why 7–10% weight loss matters, and a simple 1,450 kcal Indian diet chart for fatty liver (NAFLD).
• Indian Diet Plan for Insulin Resistance (Full Day Chart)
  Indian diet plan for insulin resistance: the plate method, food swaps for rice and roti, meal order, walking after meals and a full-day Indian diet chart.
• Gut Health Foods: Indian Foods for Bloating and Acidity
  Indian foods for gut health: curd, chaas, fermented batters, dal, millets and fibre, plus what helps bloating and acidity and a gut-friendly Indian day plan.
• Vitamin D Deficiency: Symptoms, Test, Foods and Supplements
  Vitamin D deficiency in India: common symptoms, the 25(OH)D test and what your result means, sunlight, Indian food sources, and how supplements are used.
• B12 Deficiency in Vegetarians: Symptoms, Foods, Supplements
  B12 deficiency symptoms in Indian vegetarians, why it is so common, which tests to ask for, B12 amounts in milk, curd and paneer, and when to supplement.
• Sleep Maxxing: How to Sleep Better for Muscle Recovery
  Sleep maxxing for gym recovery: how much sleep you need, why it affects muscle and fat loss, and a practical sleep routine for Indian homes and schedules.
• Ramadan Fitness Plan: Workouts and Sehri-Iftar Diet
  Ramadan fitness plan for India: best time to work out while fasting, a 3-day strength routine, high-protein sehri and iftar meals, and hydration tips.

Supplements in India

What is worth buying, and how to use it.

• Best Protein Powder in India (2026): Whey Buyer's Guide
  Best protein powder and whey protein in India: what lab-tested really means, label checks, isolate vs concentrate, and how to compare price per 25 g protein.
• Best Whey Protein Under 2000 in India (2026): How to Choose
  Best whey protein under 2000 rupees: what Rs 2,000 really buys, the price per 25 g protein to aim for, label checks, and budget red flags to avoid.
• Whey Protein for Beginners: How and When to Take It
  Whey protein for beginners: how to use it, the best time to take it, how many scoops a day, mixing ideas for Indian diets, and real whey side effects.
• Is Whey Protein Vegetarian? How It Fits a Veg Diet
  Is whey protein vegetarian? What whey is, the rennet question, the green veg symbol, and how one scoop fits an Indian vegetarian diet to hit your protein.
• Whey Isolate vs Concentrate: Which Is Better for You?
  Whey isolate vs concentrate: protein, lactose, price and results compared, plus which whey to choose if you are lactose intolerant, with tips for Indians.
• Best Plant Protein Powder in India (2026): Vegan Guide
  Best plant and vegan protein powder in India: pea vs soy vs pea-rice blends, protein quality, leucine, label checks, and price per 25 g protein vs whey.
• Best Creatine in India (2026): Monohydrate Buyer's Guide
  Best creatine in India: why plain monohydrate wins, how to check Creapure, micronised, FSSAI and lab tests, Indian brands, and price per day in rupees.
• Creatine Benefits, Side Effects and How to Use It
  Creatine benefits, side effects and how to use it: 3-5 g a day, loading, timing, water, the hair-loss and kidney myths, and hydration in Indian heat.
• Creatine for Vegetarians: Benefits, Dose and Safety
  Creatine for vegetarians: why veg diets mean lower muscle creatine, how much to take (3-5 g a day), loading, is it veg, and how it fits an Indian diet.
• Best Pre Workout in India (2026): Caffeine and What to Avoid
  Best pre workout in India: what pre workout is, the ingredients and doses that work, safe caffeine limits by body weight, and the stimulants to avoid.
• Black Coffee Before Workout: Benefits, Timing and Dose
  Black coffee before workout: how it boosts strength and endurance, how much to drink for your weight, best timing, empty-stomach tips and who should skip it.
• Best Electrolyte Drinks in India: ORS, Powders, Nimbu Pani
  Electrolyte drinks in India: ORS, electrolyte powders, nimbu pani and coconut water for summer workouts and running, with sodium and when to use each.
• Magnesium Glycinate Benefits: Sleep, Stress and Dose
  Magnesium glycinate benefits for sleep, stress and recovery, what the evidence shows, how much to take, best time, side effects and Indian food sources.
• How to Read Supplement Labels in India: FSSAI Checklist
  How to read supplement labels in India: FSSAI licence, health supplement and nutraceutical categories, serving size, amino profile, claims and red flags.

Free tools

• Body fat calculator: Estimate body-fat % from waist, neck and hip measurements (US Navy method).
• Protein calculator: How many grams of protein you need per day, with Indian food suggestions.
• Calorie & macro calculator: Your TDEE and macro targets for fat loss or muscle gain.
• High-protein recipes: Indian and global recipes with full macros.
• Meal plan generator: A full day of meals for your calorie target.