2,200 calorie eggetarian Indian diet plan
A full day of eggetarian Indian food at 2,156 kcal, in portions you can measure with a katori and a count of rotis. 2,200 kcal is about the fat-loss target for a 78 kg man or a 103 kg woman who is 26 and trains 3–5 days a week.
2,156kcal
146 gprotein
186 gcarbs
93 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 194 | 13 g | |
| Masala omelette | 2 eggs | 194 | 13 g |
| Lunch | 605 | 23 g | |
| Chole | 1 katori | 230 | 9 g |
| Roti | 3 roti | 297 | 10 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 526 | 74 g | |
| Boiled eggs | 4 eggs | 286 | 26 g |
| Whey shake (with water) | 2 scoops | 240 | 48 g |
| Dinner | 831 | 35 g | |
| Paneer bhurji | 1½ katori | 413 | 23 g |
| Mixed veg sabzi | 1 katori | 122 | 3 g |
| Roti | 3 roti | 297 | 10 g |
| Day total | 2,156 | 146 g | |
Why it is built this way
- Protein is 146 g (27% of calories). Most of it comes from whey shake (with water) (48 g), boiled eggs (26 g), paneer bhurji (23 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.