1,700 calorie vegan Indian diet plan
A full day of vegan Indian food at 1,691 kcal, in portions you can measure with a katori and a count of rotis. 1,700 kcal is about the fat-loss target for a 46 kg man or a 71 kg woman who is 26 and trains 3–5 days a week.
1,691kcal
71 gprotein
263 gcarbs
38 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 274 | 6 g | |
| Poha | 1 plate | 274 | 6 g |
| Lunch | 308 | 14 g | |
| Rajma | 1 katori | 209 | 11 g |
| Roti | 1 roti | 99 | 3 g |
| Evening snack | 192 | 9 g | |
| Chana chaat | 1 katori | 192 | 9 g |
| Dinner | 917 | 42 g | |
| Moong dal | 1 katori | 176 | 9 g |
| Lauki sabzi | 1 katori | 63 | 2 g |
| Plain rice | 1 katori | 195 | 5 g |
| Sprouts salad | 1 katori | 152 | 10 g |
| Moong dal chilla | 2 chilla | 218 | 12 g |
| Chole | ½ katori | 115 | 5 g |
| Day total | 1,691 | 71 g | |
Why it is built this way
- Protein is 71 g (17% of calories). Most of it comes from moong dal chilla (12 g), rajma (11 g), sprouts salad (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.