1,300 calorie vegetarian Indian diet plan
A full day of vegetarian Indian food at 1,286 kcal, in portions you can measure with a katori and a count of rotis. 1,300 kcal is about the fat-loss target for a 45 kg woman who is 26 and trains 3–5 days a week.
1,286kcal
78 gprotein
135 gcarbs
46 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 274 | 12 g | |
| Paneer sandwich | 1 sandwich | 274 | 12 g |
| Lunch | 346 | 18 g | |
| Palak paneer | 1 katori | 247 | 15 g |
| Roti | 1 roti | 99 | 3 g |
| Evening snack | 272 | 34 g | |
| Sprouts salad | 1 katori | 152 | 10 g |
| Whey shake (with water) | 1 scoop | 120 | 24 g |
| Dinner | 395 | 14 g | |
| Moong dal | 1 katori | 176 | 9 g |
| Mixed veg sabzi | 1 katori | 122 | 3 g |
| Plain rice | ½ katori | 98 | 2 g |
| Day total | 1,286 | 78 g | |
Why it is built this way
- Protein is 78 g (24% of calories). Most of it comes from whey shake (with water) (24 g), palak paneer (15 g), paneer sandwich (12 g).
- Rotis and rice are the dial: one roti is about 99 kcal and half a katori of rice about 97 kcal, so add or remove them to move the day by 100 kcal.
- Oil is the hidden number. The recipes assume 5–8 g per katori of dal or sabzi; a heavy hand adds 50–100 kcal per dish.