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This 14-day Indian eggetarian muscle-building meal plan targets 2,700 kcal/day with 120 g protein for adult lifters who eat eggs and dairy but no meat/fish [1]. Daily split 680/810/400/810 across breakfast, lunch, snack, dinner. Eggs are the workhorse protein here: 2–4 whole eggs per breakfast, occasionally egg-whites for an extra lean-protein boost. Paneer (200 g/day), dal (60 g raw lentils/day), and soya chunks fill the remaining protein gaps. Whey or plant-protein supplement is optional; if you use it, treat it as 20 g of the daily protein budget, not on top of it.
**Why eggetarian, not strict vegetarian**: hitting 120 g protein/day on Indian whole-food vegetarian sources is technically possible but practically difficult without large volumes of paneer, lentils, and soya — many lifters struggle with the volume and saturated-fat load. Eggs solve this with 6–7 g of high-biological-value protein per egg and minimal volume. If you don't eat eggs, use the dedicated 14-Day Strict Lacto-Vegetarian plan adapted for muscle gain, or supplement aggressively with whey isolate.
**Calorie and macro framing**: 2,700 kcal/day puts a 70–85 kg adult in a moderate surplus (~300–500 kcal above maintenance for most). This is the right zone for hypertrophy with minimal fat gain when paired with progressive overload resistance training 3–5×/week [2]. Macros are roughly 17 % protein / 50 % carbs / 33 % fat. The carb load is intentional — moderate-to-high carb intake protects lean mass and supports recovery from heavy training.
**Egg-cholesterol concerns**: for healthy adults without familial hypercholesterolaemia or known cardiovascular disease, the AHA 2019 advisory and subsequent meta-analyses show no clear association between dietary cholesterol from eggs and cardiovascular risk [3]. The earlier 'limit eggs to 1/day' guidance has been retired in current dietary guidelines for the general population. If you have diagnosed dyslipidaemia or strong family history, talk to your cardiologist or dietitian before sustained 4–8 eggs/day. This plan averages 4 eggs/day across 14 days.
**Always consult a sports dietitian or physician before starting any structured high-protein plan**, especially if you have any kidney function concerns, diabetes, or are on performance-enhancing supplements.
Click any day to see the full meal breakdown with macros. Days are interchangeable — eat all 14 within 2 weeks in any order.
Most of the week’s cooking happens on Sunday. Doing the prep up-front means weekday meals come together in 10 minutes or less.
Vegetarian muscle building works — multiple studies show identical hypertrophy when protein hits 1.6g/kg. Track weight, lifts, and waist circumference weekly. Gain 0.25-0.5 kg/week (faster = mostly fat). After 12-16 weeks, plan a cut to ~maintenance to reveal muscle.
Save this plan, generate a custom grocery list, and let us text you the prep schedule for Sunday.
