2,300 calorie vegan Indian diet plan
A full day of vegan Indian food at 2,290 kcal, in portions you can measure with a katori and a count of rotis. 2,300 kcal is about the fat-loss target for a 84 kg man or a 110 kg woman who is 26 and trains 3–5 days a week.
2,290kcal
102 gprotein
347 gcarbs
52 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 | 1516 | 73 g | |
| Moong dal | 1 katori | 176 | 9 g |
| Lauki sabzi | 1 katori | 63 | 2 g |
| Plain rice | 1 katori | 195 | 5 g |
| Sprouts salad | 2 katori | 303 | 20 g |
| Moong dal chilla | 4 chilla | 435 | 24 g |
| Chole | 1½ katori | 345 | 14 g |
| Day total | 2,290 | 102 g | |
Why it is built this way
- Protein is 102 g (18% of calories). Most of it comes from moong dal chilla (24 g), sprouts salad (20 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.