1,800 calorie vegan Indian diet plan
A full day of vegan Indian food at 1,756 kcal, in portions you can measure with a katori and a count of rotis. 1,800 kcal is about the fat-loss target for a 52 kg man or a 78 kg woman who is 26 and trains 3–5 days a week.
1,756kcal
80 gprotein
270 gcarbs
37 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 326 | 18 g | |
| Moong dal chilla | 3 chilla | 326 | 18 g |
| Lunch | 642 | 23 g | |
| Chole | 1½ katori | 345 | 14 g |
| Roti | 3 roti | 297 | 10 g |
| Evening snack | 303 | 20 g | |
| Sprouts salad | 2 katori | 303 | 20 g |
| Dinner | 484 | 18 g | |
| Moong dal | 1 katori | 176 | 9 g |
| Bhindi masala | 1 katori | 111 | 3 g |
| Roti | 2 roti | 198 | 7 g |
| Day total | 1,756 | 80 g | |
Why it is built this way
- Protein is 80 g (18% of calories). Most of it comes from sprouts salad (20 g), moong dal chilla (18 g), chole (14 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.