1,300 calorie eggetarian Indian diet plan
A full day of eggetarian Indian food at 1,291 kcal, in portions you can measure with a katori and a count of rotis. 1,300 kcal is about the fat-loss target for a 45 kg woman who is 26 and trains 3–5 days a week.
1,291kcal
88 gprotein
89 gcarbs
66 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 194 | 13 g | |
| Masala omelette | 2 eggs | 194 | 13 g |
| Lunch | 329 | 12 g | |
| Chole | 1 katori | 230 | 9 g |
| Roti | 1 roti | 99 | 3 g |
| Evening snack | 335 | 44 g | |
| Boiled eggs | 3 eggs | 215 | 20 g |
| Whey shake (with water) | 1 scoop | 120 | 24 g |
| Dinner | 433 | 19 g | |
| Paneer bhurji | 1 katori | 275 | 15 g |
| Mixed veg sabzi | ½ katori | 61 | 2 g |
| Plain rice | ½ katori | 98 | 2 g |
| Day total | 1,291 | 88 g | |
Why it is built this way
- Protein is 88 g (27% of calories). Most of it comes from whey shake (with water) (24 g), boiled eggs (20 g), paneer bhurji (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.