2,900 calorie eggetarian Indian diet plan
A full day of eggetarian Indian food at 2,863 kcal, in portions you can measure with a katori and a count of rotis. 2,900 kcal is about the fat-loss target for a 120 kg man who is 26 and trains 3–5 days a week.
2,863kcal
180 gprotein
294 gcarbs
104 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 504 | 38 g | |
| Moong dal chilla | 2 chilla | 218 | 12 g |
| Boiled eggs | 4 eggs | 286 | 26 g |
| Lunch | 790 | 34 g | |
| Egg curry | 2 eggs | 217 | 14 g |
| Roti | 5 roti | 495 | 17 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 392 | 58 g | |
| Sprouts salad | 1 katori | 152 | 10 g |
| Whey shake (with water) | 2 scoops | 240 | 48 g |
| Dinner | 1178 | 49 g | |
| Moong dal | 1 katori | 176 | 9 g |
| Lauki sabzi | 1 katori | 63 | 2 g |
| Plain rice | 2 katori | 390 | 9 g |
| Paneer bhurji | 2 katori | 550 | 30 g |
| Day total | 2,863 | 180 g | |
Why it is built this way
- Protein is 180 g (25% of calories). Most of it comes from whey shake (with water) (48 g), paneer bhurji (30 g), boiled eggs (26 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.