1,400 calorie eggetarian Indian diet plan
A full day of eggetarian Indian food at 1,391 kcal, in portions you can measure with a katori and a count of rotis. 1,400 kcal is about the fat-loss target for a 52 kg woman who is 26 and trains 3–5 days a week.
1,391kcal
91 gprotein
156 gcarbs
43 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 289 | 19 g | |
| Moong dal chilla | 2 chilla | 218 | 12 g |
| Boiled eggs | 1 egg | 72 | 7 g |
| Lunch | 394 | 21 g | |
| Egg curry | 2 eggs | 217 | 14 g |
| Roti | 1 roti | 99 | 3 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 272 | 34 g | |
| Sprouts salad | 1 katori | 152 | 10 g |
| Whey shake (with water) | 1 scoop | 120 | 24 g |
| Dinner | 436 | 17 g | |
| Moong dal | 1 katori | 176 | 9 g |
| Lauki sabzi | 1 katori | 63 | 2 g |
| Roti | 2 roti | 198 | 7 g |
| Day total | 1,391 | 91 g | |
Why it is built this way
- Protein is 91 g (26% of calories). Most of it comes from whey shake (with water) (24 g), egg curry (14 g), moong dal chilla (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.