1,300 calorie vegan Indian diet plan
A full day of vegan Indian food at 1,328 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.
1,328kcal
54 gprotein
202 gcarbs
31 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 239 | 11 g | |
| Besan chilla | 2 chilla | 239 | 11 g |
| Lunch | 275 | 12 g | |
| Moong dal | 1 katori | 176 | 9 g |
| Roti | 1 roti | 99 | 3 g |
| Evening snack | 192 | 9 g | |
| Chana chaat | 1 katori | 192 | 9 g |
| Dinner | 622 | 22 g | |
| Chole | 1 katori | 230 | 9 g |
| Mixed veg sabzi | 1 katori | 122 | 3 g |
| Plain rice | 1 katori | 195 | 5 g |
| Sprouts salad | ½ katori | 76 | 5 g |
| Day total | 1,328 | 54 g | |
Why it is built this way
- Protein is 54 g (16% of calories). Most of it comes from besan chilla (11 g), chana chaat (9 g), chole (9 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.