Free sample
One Example Eggetarian Gym Day
A training day at about 2,050 kcal and 82 g protein, all from home food, using values from the Indian Food Composition Tables 2017.
| Meal | What to eat | kcal | Protein |
|---|---|---|---|
| Breakfast | 2-egg masala omelette 2 medium roti 1 cup chai | 446 | 22 g |
| Mid-morning | 1 banana 1 fistful roasted peanuts | 209 | 6 g |
| Lunch | 3 medium roti 1 katori rajma 1 katori bhindi fry 1 katori dahi 1 plate green salad | 690 | 25 g |
| Evening | 1 fistful bhuna chana 1 glass chaas | 157 | 9 g |
| Dinner | 1 katori rice 1 egg curry (with gravy) 2 medium roti 1 katori palak sabzi | 548 | 20 g |
| Total | Example day | 2050 | 82 g |
This is an example, not your plan. Your own plan changes the portions to match the calories and protein your body needs. Katori = 150 ml bowl, chai with 1 tsp sugar, normal home oil.
Protein from Indian food
How Much Protein Is in Eggetarian Foods?
Eggs are an easy protein, but dal, chana, paneer and dahi add up fast too. Values per common portion (IFCT 2017):
| Food | Protein | kcal |
|---|---|---|
| 1 boiled egg | 6.6 g | 67 |
| 1 egg white | 3.6 g | 15 |
| 2-egg masala omelette | 13.6 g | 189 |
| 1 katori egg bhurji | 13.8 g | 202 |
| 100 g paneer | 18.8 g | 306 |
| 1 katori soya chunks curry | 10.8 g | 132 |
| 1 katori sprouts salad | 7.2 g | 100 |
| 1 katori rajma | 6.9 g | 164 |
| 1 katori arhar dal | 6.2 g | 132 |
| 1 fistful bhuna chana (30 g) | 6.5 g | 99 |
| 1 glass toned milk | 6.2 g | 117 |
| 1 katori dahi | 4.9 g | 109 |
Check any other dish in the free Indian food calorie calculator.
Your plan
What You'll Get
- 7 days of eggetarian Indian meals in katori, roti and glass portions
- Your daily calories, protein, carbs, fat and fibre, worked out with ICMR-NIN 2020 for your goal: muscle gain, maintain or fat loss
- Protein from normal food, with no protein powder (DGI 2024)
- Smart swaps with the same calories, and a water plan
- North, South, East or West Indian dishes, and foods you don't eat left out
- A free grocery list for the week, if you want one
How it works
Three steps, about a minute
₹49 one plan, valid 30 days- Get your codePay ₹49 and your access code arrives by email.
- Fill in the formChoose Eggetarian, your goal, and your activity level.
- Get your PDFYour 7-day plan is ready on screen and in your email.
Frequently asked questions
How many eggs a day can I eat for gym?
Indian guidelines do not set a fixed number of eggs. Your plan counts eggs inside your daily protein, fat and calorie targets, so the number fits the rest of your food. If you have high cholesterol or a heart condition, ask your doctor first.
Whole egg or egg white for gym?
One boiled whole egg gives about 6.6 g protein and 67 kcal. One egg white gives about 3.6 g protein and 15 kcal (IFCT 2017). The yolk carries most of the fat and calories, and also many of the nutrients. Your plan uses whole eggs unless you choose otherwise.
Do I need protein powder?
No. The Dietary Guidelines for Indians 2024 advise against protein powders, and Groteins plans get protein from normal food: eggs, dal, rajma, chana, paneer, dahi and milk.
Is this plan for muscle gain or fat loss?
Both. Choose Muscle gain, Maintain or Fat loss in the form. Calories are worked out with the ICMR-NIN 2020 equation for Indians and your activity level, then set for your goal.
Can I get a workout plan too?
Yes. The Groteins Workout Plan Generator makes a weekly plan for home, dumbbells or gym, 15 to 60 minutes a day, for ₹29.
How much does the diet plan cost?
₹49 for one personalised 7-day plan, valid for 30 days, as a PDF on your email.
Sources: ICMR-NIN Nutrient Requirements for Indians 2020; Dietary Guidelines for Indians 2024; Indian Food Composition Tables 2017.
Also useful: 7-day Indian diet plan · Calories in boiled egg · Calories in paneer · Protein calculator · Workout plan