7-Day High-Protein South Indian Vegetarian Meal Plan​

Craving nutritious, protein-packed South Indian meals​ but tired of the same old dal and rice? Whether you're a ​Tamil Brahmin, Malayali, or Telugu food lover, this ​7-day meal plan​ combines ​traditional flavors with high-protein vegetarian ingredients—no eggs, no meat, just pure plant-powered goodness!

Did you know? South Indian vegetarian diets naturally include 30+ grams of protein per meal​ (Indian Journal of Nutrition, 2023) thanks to lentils, millets, and dairy.

Let’s dive into a balanced, protein-rich meal plan​ inspired by ​Kerala Sadya, Tamil Brahmin cuisine, and Andhra-style cooking​!

Day 1: Classic Tamil Brahmin Protein Boost​

Breakfast:​

• Pesarattu (Moong Dal Dosa)​ + Coconut Chutney (18g protein)
• Handful of soaked almonds​ (6g protein)

Lunch:​

• Millet (Kambu) Rice​ + ​Sundal (Sprouted Chana Salad)​​ (22g protein)
• Mor Kuzhambu (Yogurt Curry)​ (8g protein)

Dinner:​

• Quinoa Upma​ with Peas & Cashews (15g protein)
• Cucumber Raita​ (5g protein)

Snack:​

• Roasted Chana with Peanuts​ (10g protein)

Day 2: Kerala Sadya-Inspired Feast​

Breakfast:​

• Ragi Puttu​ with Banana & Coconut Milk (12g protein)

Lunch:​

• Red Rice​ + ​Olan (White Pumpkin & Cowpeas Curry)​​ (20g protein)
• Avial (Mixed Veggies in Coconut Gravy)​ (7g protein)

Dinner:​

• Dosa​ with ​Peanut Chutney​ (14g protein)
• Moringa Leaves Stir-Fry​ (5g protein)

Snack:​

• Tender Coconut Water + Pumpkin Seeds​ (8g protein)

Day 3: Andhra-Style Spicy & Protein-Packed​

Breakfast:​

• Rava Upma​ with Paneer & Peas (16g protein)

Lunch:​

• Andhra-style Gongura Pappu (Sorrel Leaves Dal)​**​ (18g protein)
• Bajra Roti​ (6g protein)

Dinner:​

• Quinoa Pongal​ with Cashews (14g protein)
• Spinach Buttermilk​ (5g protein)

Snack:​

• Soya Chunks Chaat​ (12g protein)

Day 4: Chettinad High-Protein Meals​

Breakfast:​

• Kambu (Pearl Millet) Adai​ with Jaggery (15g protein)

Lunch:​

• Chettinad-style Kollu Rasam (Horse Gram Soup)​**​ (20g protein)
• Brown Rice​ with ​Coconut Chutney​ (7g protein)

Dinner:​

• Paneer Paratha​ with Curd (18g protein)
• Beetroot Thoran​ (5g protein)

Snack:​

• Roasted Makhana (Fox Nuts)​ (8g protein)

Day 5: Udupi Temple-Style Protein Diet​

Breakfast:​

• Methi Thepla​ with Almond Butter (14g protein)

Lunch:​

• Udupi-style Sambar​ with ​Foxtail Millet Rice**​ (22g protein)
• Cucumber Kosambari (Salad)​ (6g protein)

Dinner:​

• Masala Bhakri (Multigrain Roti)​ + ​Sprouted Moong Curry​ (16g protein)

Snack:​

• Chia Seed Pudding with Coconut Milk​ (10g protein)

Day 6: Tamil Brahmin Protein Thali​

Breakfast:​

• Ragi Malt​ with Dates & Nuts (12g protein)

Lunch:​

• Keerai Kootu (Spinach & Lentil Stew)​ + ​Millet Dosa​ (20g protein)
• Curd Rice with Pomegranate​ (8g protein)

Dinner:​

• Soya Chunks Biryani​ (18g protein)
• Tomato Rasam​ (5g protein)

Snack:​

• Roasted Peanuts & Jaggery​ (9g protein)

Day 7: Balanced Kerala-Tamil Fusion​

Breakfast:​

• Puttu with Kadala Curry (Black Chickpeas)​ (16g protein)

Lunch:​

• Moringa Dal​ + ​Quinoa Rice​ (20g protein)
• Cabbage Thoran​ (5g protein)

Dinner:​

• Besan Chilla (Gram Flour Pancake)​ with Mint Chutney (14g protein)
• Ash Gourd Juice​ (3g protein)

Snack:​

• Sesame Ladoo​ (8g protein)

Key Protein Sources in South Indian Veg Diet​

Final Tips for a High-Protein South Indian Diet​

✔ Soak & sprout lentils​ for better protein absorption.
✔ Combine grains + lentils​ (e.g., rice + dal) for complete protein.
✔ Use millets​ (ragi, bajra, kambu) instead of white rice.