1,400 calorie vegetarian Indian diet plan
A full day of vegetarian Indian food at 1,448 kcal, in portions you can measure with a katori and a count of rotis. 1,400 kcal is about the fat-loss target for a 52 kg woman who is 26 and trains 3–5 days a week.
1,448kcal
85 gprotein
175 gcarbs
46 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 239 | 11 g | |
| Besan chilla | 2 chilla | 239 | 11 g |
| Lunch | 386 | 18 g | |
| Rajma | 1 katori | 209 | 11 g |
| Roti | 1 roti | 99 | 3 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 312 | 33 g | |
| Chana chaat | 1 katori | 192 | 9 g |
| Whey shake (with water) | 1 scoop | 120 | 24 g |
| Dinner | 511 | 23 g | |
| Dal makhani | 1 katori | 212 | 10 g |
| Lauki sabzi | 1 katori | 63 | 2 g |
| Roti | 1 roti | 99 | 3 g |
| Paneer bhurji | ½ katori | 138 | 8 g |
| Day total | 1,448 | 85 g | |
Why it is built this way
- Protein is 85 g (23% of calories). Most of it comes from whey shake (with water) (24 g), besan chilla (11 g), rajma (11 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.