1,600 calorie vegan Indian diet plan
A full day of vegan Indian food at 1,597 kcal, in portions you can measure with a katori and a count of rotis. 1,600 kcal is about the fat-loss target for a 45 kg man or a 65 kg woman who is 26 and trains 3–5 days a week.
1,597kcal
70 gprotein
246 gcarbs
34 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 239 | 11 g | |
| Besan chilla | 2 chilla | 239 | 11 g |
| Lunch | 473 | 19 g | |
| Moong dal | 1 katori | 176 | 9 g |
| Roti | 3 roti | 297 | 10 g |
| Evening snack | 227 | 15 g | |
| Sprouts salad | 1½ katori | 227 | 15 g |
| Dinner | 658 | 25 g | |
| Chole | 1 katori | 230 | 9 g |
| Mixed veg sabzi | 1 katori | 122 | 3 g |
| Roti | 2 roti | 198 | 7 g |
| Moong dal chilla | 1 chilla | 109 | 6 g |
| Day total | 1,597 | 70 g | |
Why it is built this way
- Protein is 70 g (18% of calories). Most of it comes from sprouts salad (15 g), besan chilla (11 g), roti (10 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.