Tamil Nadu · Punjab · Bengal · Maharashtra · Gujarat · Rajasthan

High-Protein Indian Recipes,
Organised by Your Region

From Tamil Nadu dal to Punjabi paneer — get macro-tracked recipe guides built around the food your family actually cooks. Every guide is rooted in one region's culinary identity.

Each guide includes 40+ recipes with per-serving macros (protein, carbs, fat, calories), a weekly meal plan hitting 140–160 g protein, and a regional pantry list. Available as a downloadable PDF — yours to keep, cook from, and share.

Browse the Guides — from ₹299 See what's inside

Instant PDF download. No subscription. Works with MyFitnessPal and HealthifyMe.

Delicious Indian thali with chapati, rice, dal, okra, and yogurt — a traditional vegetarian meal.

ProteinRasoi Guide

Punjab & Haryana

40 High-Protein Recipes · Macro Tracked

Avg. 32 g protein per serving

140 g

daily protein target
from regional dishes

Calculated for a 75 kg person aiming to build muscle. Every recipe fits.

Guides available for

Punjab & HaryanaTamil NaduBengalMaharashtraGujaratRajasthanKeralaAndhra Pradesh

What's Inside Each Guide

Built around your thali, not a protein powder label

Every ProteinRasoi guide starts with the dishes you already cook — then shows you exactly how to make them work for your goals. No foreign ingredients. No complicated swaps.

Traditional Indian thali with chapati, dal, rice, okra, and yogurt — a complete regional meal.

A complete Punjabi thali — already 38 g protein per serving with our macro ratios.

Regional Authenticity

Every recipe is from that region — not a generalised "Indian" dish

The Punjab guide has sarson da saag, dal makhani, and rajma — not butter chicken. The Tamil Nadu guide has rasam, sambar, and kozhukattai. Each guide is written by someone from that region, using ingredients you find in local kirana stores.

40+ recipes per regional guide
Ingredients sourced from local kirana stores
Traditional cooking methods preserved
Festival and weekday variations included

Macro Intelligence

Every dish tracked — protein, carbs, fat, and calories per serving

Each recipe includes a full macro table calculated for a standard serving — not American portion sizes. We use ICMR nutritional data for Indian ingredients, so your dal makhani figures are actually accurate for the way you cook it.

Dal Makhani (1 katori)

28 g protein 310 kcal

Paneer Bhurji (1 serving)

32 g protein 285 kcal

Rajma Chawal (full plate)

24 g protein 420 kcal

Fresh herbs, spices, and vegetables arranged on a rustic wooden surface.

Turmeric, cumin, coriander — the macros of your masala, properly calculated.

Recipe book and handwritten notes in a kitchen setting — the feel of a personal cooking journal.

Designed to feel like your mother's recipe notebook — but with macros on every page.

Meal Planning Built In

A full week of meals planned — hitting your protein target every day

Each guide includes a 7-day meal plan structured around 140–160 g of protein daily — the amount needed to build muscle for a 70–80 kg person. Breakfast, lunch, dinner, and a snack — all regional, all real.

The meal plan exports directly to HealthifyMe and MyFitnessPal using our quick-add recipe codes. Track your food in under 30 seconds per meal.

Why ProteinRasoi

Western protein advice was not made for the way India eats

Most protein guides assume you eat chicken breast three times a day and have a whey shake before the gym. If your kitchen runs on dal, roti, paneer, and sabzi, none of that translates.

ProteinRasoi was built for people who are serious about their fitness goals and serious about their food culture. You do not have to choose between building muscle and eating the food your family cooks.

"Your thali already has the protein. We just show you how to use it."

ProteinRasoi vs. the alternatives

Generic Guide

ProteinRasoi

Regional recipes

Per-serving macros

ICMR nutrition data

7-day meal plan

HealthifyMe compatible

Kirana pantry list

Choose Your Guide

One region at a time, or the full collection

Each guide is a self-contained download. Buy the region you cook from most, then add more as you go.

Single Region

₹299 per guide

Pick the one region your kitchen runs on. Instant PDF download, yours forever.

40+ region-specific recipes
Full macro table per serving (ICMR data)
7-day high-protein meal plan
Regional kirana pantry list
HealthifyMe quick-add codes
Printable A4 PDF format

Choose a Region — ₹299

Available for 8 regions · Instant download

What you want to know before you buy

Are these recipes vegetarian?

Most recipes in every guide are vegetarian or plant-based — dal, paneer, rajma, chana, tofu variations — because that is how most Indian kitchens actually run. Each guide also includes 6–8 egg-based and, where regionally appropriate, fish or chicken recipes. The vegetarian options average 22–30 g protein per serving; the non-vegetarian options reach 35–45 g.

How are the macros calculated?

We use nutritional data from the Indian Council of Medical Research (ICMR) National Institute of Nutrition tables, which account for how Indian varieties of dal, rice, and vegetables differ from the American or European equivalents used in most tracking apps. All macros are calculated for the cooked dish at a standard Indian serving size (roughly 1 katori or 150–180 g solid food).

Do I need protein powder or supplements?

No. Every recipe and meal plan is designed to hit protein targets using whole food ingredients available at any kirana store. If you already use whey or plant protein, we show you where to add it without changing the dish. If you do not, you do not need to start.

How do I use these with HealthifyMe or MyFitnessPal?

Each recipe comes with a quick-add code that maps to an entry already in the HealthifyMe and MyFitnessPal databases. You type the code, select the quantity, and log the meal in under 30 seconds. The guide also explains how to create a custom entry if your app does not recognise the code.

What format is the guide? Can I print it?

Every guide is a well-formatted A4 PDF, designed to print cleanly at home or at a print shop. It also reads well on a phone screen. You receive the download link by email within a few minutes of purchase. There is no app, no account, and no login required.

Can I buy guides for multiple regions?

Yes. You can buy individual guides at ₹299 each, or choose one of our bundles — the South India Bundle (Tamil Nadu, Kerala, Andhra Pradesh) at ₹699, or the Full India Collection (all 8 regions) at ₹1,499. Bundles are better value and include future guides as they are released.

Start cooking for your goals

The food you grew up with.
The protein your body needs.

Pick your region. Download your guide. Cook tonight with macros that actually make sense for the way India eats.

Browse Regional Guides — from ₹299

Instant PDF delivery to your email · No subscription · Works with HealthifyMe and MyFitnessPal