Gaurav Molri's 65g High-Protein Vegetarian Meal: A Complete Fitness-Friendly Plate

In an era where clean eating and mindful macros dominate fitness conversations, fitness influencer Gaurav Molri brings a refreshing, vegetarian-friendly approach to hitting daily protein goals. His latest plate is a perfect example of how smart ingredient choices and simple home cooking can deliver 65–68 grams of high-quality protein, all without relying on meat or supplements. Packed with balanced macros, vibrant colours, and functional ingredients, this meal fuels both performance and recovery.

Soya Kadhi: A Protein-Packed Comfort Dish:

At the heart of Molri's plate is his innovative Soya Kadhi, a flavourful twist on the classic North Indian comfort food. He uses 100g boiled soya chunks, blended seamlessly with 50g besan, yogurt, and aromatic spices to create a creamy, satiating bowl.

The kadhi alone delivers a significant chunk of the total macros, contributing:

• Soya: 16g protein
• Besan: 11g protein
• Greek yogurt:  15g protein

This makes it not just comforting, but a muscle-repairing powerhouse, especially valuable for anyone maintaining a plant-based fitness routine.

Beetroot Roti: Fibre-Rich, Nutrient-Dense Goodness

For the carb component, Gaurav swaps regular rotis with vibrant Beetroot Rotis made using beet puree, oats, besan, and flaxseed. Beyond the eye-catching colour, this combination boosts the meal's fibre, micronutrients, and satiety factor, ideal for sustained energy throughout the day.

View this post on Instagram

A post shared by GAURAV MOLRI (@gauravmolri)

Super Salad Bowl: A Crunchy, Balanced Side

To complete the plate, he prepares a Super Salad Bowl that combines kidney beans, quinoa, walnuts, and fresh bell peppers. This side dish adds both texture and plant diversity, supplying:

• Kidney beans: 13g protein
• Quinoa: 4.4g protein
• Walnuts + vegetables: 2g protein

It's a refreshing, nutrient-dense mix that supports gut health, provides healthy fats, and enhances the overall protein profile.

The Final Tally: 65–68g of Clean, Vegetarian Protein

When assembled, Molri's plate becomes a perfect example of how to build a balanced, high-protein vegetarian meal without overcomplicating ingredients. It's colourful, delicious, and tailored for anyone aiming to meet their fitness goals through wholesome, home-cooked food.