2,300 calorie vegetarian Indian diet plan
A full day of vegetarian Indian food at 2,311 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.
2,311kcal
143 gprotein
238 gcarbs
87 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 239 | 11 g | |
| Besan chilla | 2 chilla | 239 | 11 g |
| Lunch | 485 | 21 g | |
| Rajma | 1 katori | 209 | 11 g |
| Roti | 2 roti | 198 | 7 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 432 | 57 g | |
| Chana chaat | 1 katori | 192 | 9 g |
| Whey shake (with water) | 2 scoops | 240 | 48 g |
| Dinner | 1155 | 53 g | |
| Dal makhani | 1 katori | 212 | 10 g |
| Lauki sabzi | 1 katori | 63 | 2 g |
| Plain rice | 1 katori | 195 | 5 g |
| Paneer bhurji | 2 katori | 550 | 30 g |
| Curd | 1½ katori | 135 | 7 g |
| Day total | 2,311 | 143 g | |
Why it is built this way
- Protein is 143 g (25% of calories). Most of it comes from whey shake (with water) (48 g), paneer bhurji (30 g), besan chilla (11 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.