1,500 calorie vegan Indian diet plan
A full day of vegan Indian food at 1,519 kcal, in portions you can measure with a katori and a count of rotis. 1,500 kcal is about the fat-loss target for a 58 kg woman who is 26 and trains 3–5 days a week.
1,519kcal
65 gprotein
227 gcarbs
37 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 326 | 18 g | |
| Moong dal chilla | 3 chilla | 326 | 18 g |
| Lunch | 444 | 17 g | |
| Chole | 1½ katori | 345 | 14 g |
| Roti | 1 roti | 99 | 3 g |
| Evening snack | 192 | 9 g | |
| Chana chaat | 1 katori | 192 | 9 g |
| Dinner | 557 | 21 g | |
| Moong dal | 1 katori | 176 | 9 g |
| Bhindi masala | 1 katori | 111 | 3 g |
| Plain rice | 1 katori | 195 | 5 g |
| Sprouts salad | ½ katori | 76 | 5 g |
| Day total | 1,519 | 65 g | |
Why it is built this way
- Protein is 65 g (17% of calories). Most of it comes from moong dal chilla (18 g), chole (14 g), chana chaat (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.