2,900 calorie vegetarian Indian diet plan
A full day of vegetarian Indian food at 2,945 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.
2,945kcal
162 gprotein
365 gcarbs
91 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 239 | 11 g | |
| Besan chilla | 2 chilla | 239 | 11 g |
| Lunch | 782 | 31 g | |
| Rajma | 1 katori | 209 | 11 g |
| Roti | 5 roti | 495 | 17 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 432 | 57 g | |
| Chana chaat | 1 katori | 192 | 9 g |
| Whey shake (with water) | 2 scoops | 240 | 48 g |
| Dinner | 1492 | 62 g | |
| Dal makhani | 1 katori | 212 | 10 g |
| Lauki sabzi | 1 katori | 63 | 2 g |
| Plain rice | 2½ katori | 488 | 11 g |
| Paneer bhurji | 2 katori | 550 | 30 g |
| Curd | 2 katori | 180 | 9 g |
| Day total | 2,945 | 162 g | |
Why it is built this way
- Protein is 162 g (22% of calories). Most of it comes from whey shake (with water) (48 g), paneer bhurji (30 g), roti (17 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.