3,000 calorie vegan Indian diet plan
A full day of vegan Indian food at 2,989 kcal, in portions you can measure with a katori and a count of rotis. 3,000 kcal is around maintenance or a lean bulk for most active men; check your own target before you use it.
2,989kcal
123 gprotein
452 gcarbs
75 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 435 | 24 g | |
| Moong dal chilla | 4 chilla | 435 | 24 g |
| Lunch | 856 | 31 g | |
| Chole | 2 katori | 460 | 18 g |
| Roti | 4 roti | 396 | 13 g |
| Evening snack | 1015 | 43 g | |
| Sprouts salad | 2 katori | 303 | 20 g |
| Peanut butter toast | 4 slices | 439 | 17 g |
| Poha | 1 plate | 274 | 6 g |
| Dinner | 682 | 25 g | |
| Moong dal | 1 katori | 176 | 9 g |
| Bhindi masala | 1 katori | 111 | 3 g |
| Roti | 4 roti | 396 | 13 g |
| Day total | 2,989 | 123 g | |
Why it is built this way
- Protein is 123 g (16% of calories). Most of it comes from moong dal chilla (24 g), sprouts salad (20 g), chole (18 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.
- Without dairy, pulses and sprouts carry the protein. Add soya chunks (a handful gives about 13 g) if you need more.