3,100 calorie vegetarian Indian diet plan
A full day of vegetarian Indian food at 3,121 kcal, in portions you can measure with a katori and a count of rotis. 3,100 kcal is around maintenance or a lean bulk for most active men; check your own target before you use it.
3,121kcal
172 gprotein
339 gcarbs
115 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 274 | 12 g | |
| Paneer sandwich | 1 sandwich | 274 | 12 g |
| Lunch | 721 | 32 g | |
| Palak paneer | 1 katori | 247 | 15 g |
| Roti | 4 roti | 396 | 13 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 611 | 67 g | |
| Sprouts salad | 1 katori | 152 | 10 g |
| Whey shake (with water) | 2 scoops | 240 | 48 g |
| Peanut butter toast | 2 slices | 219 | 9 g |
| Dinner | 1515 | 62 g | |
| Moong dal | 1 katori | 176 | 9 g |
| Mixed veg sabzi | 1 katori | 122 | 3 g |
| Plain rice | 2½ katori | 488 | 11 g |
| Paneer bhurji | 2 katori | 550 | 30 g |
| Curd | 2 katori | 180 | 9 g |
| Day total | 3,121 | 172 g | |
Why it is built this way
- Protein is 172 g (22% of calories). Most of it comes from whey shake (with water) (48 g), paneer bhurji (30 g), palak paneer (15 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.