Dish Library
Spot a dish on Insta or get a rec? Drop it below and the coach rates it against your plan — approved ones land here for good.
Soya Malai Chaap
One of your best bulk foods — no guilt. ~18–20g protein per 100g (paneer-level, cheaper), and the malai gravy adds exactly the calories a bulk wants.
How to make it work →
Restaurant versions swim in cream & butter. To keep it leaner: air-fry the chaap till charred, then toss in a lighter homemade gravy (curd + cashew paste instead of heavy cream). Have it as a swap for the paneer/soya curry — don't stack on top of your other protein.
Soya Chunk Tikka
The daily workhorse. Soya chunks are the cheapest protein by far (~₹29 / 100g protein) and air-fry into great tikka.
How to make it work →
Marinate in curd + spices, skewer, air-fry till edges char. Perfect 5 PM snack.
Paneer Tikka
Great for taste & variety. Pricier per gram of protein (~₹222 / 100g) so use it for flavour, not as your main protein engine.
How to make it work →
Air-fry instead of pan-frying to keep the fat in check while still getting the char.
Paneer Bhurji
Solid egg-free breakfast protein. Pairs with 2 wheat toast or poha to round out the carbs.
Moong Dal Chilla
Cheap, high-protein breakfast (~₹58 / 100g protein). Great alternate to paneer bhurji on lighter days.
Rajma / Chana
Your lunch protein base — cheap (~₹52 / 100g protein) and filling. Stack it under the paneer/soya curry.
Roasted Makhana + Peanuts
Air-fry for a crunchy mid-morning snack. Peanuts are cheap protein (~₹64 / 100g); makhana keeps it light.
Whey Shake
Highest-leverage protein of the day right after training. Pricey per gram (~₹320 / 100g) but unbeatable for convenience & timing.
How to make it work →
1 scoop in water or milk within 30–45 min of the last set. Add a banana.
Air-fried Chicken Breast
Varun's cheat code: ~31g protein / 100g and only ~₹90 per 100g protein — the best quality-per-rupee on the board. Swap into lunch or dinner on non-veg days.
How to make it work →
Marinate, air-fry 18–20 min flipping once. Keep it to Varun's 3 non-veg days.
Fish Curry (Rohu / Basa)
Lean non-veg protein (~₹130 / 100g protein) with good fats. A dinner swap on Varun's non-veg days.