2,800 calorie vegetarian Indian diet plan
A full day of vegetarian Indian food at 2,810 kcal, in portions you can measure with a katori and a count of rotis. 2,800 kcal is about the fat-loss target for a 117 kg man who is 26 and trains 3–5 days a week.
2,810kcal
166 gprotein
287 gcarbs
108 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 274 | 12 g | |
| Paneer sandwich | 1 sandwich | 274 | 12 g |
| Lunch | 721 | 32 g | |
| Palak paneer | 1 katori | 247 | 15 g |
| Roti | 4 roti | 396 | 13 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 392 | 58 g | |
| Sprouts salad | 1 katori | 152 | 10 g |
| Whey shake (with water) | 2 scoops | 240 | 48 g |
| Dinner | 1423 | 64 g | |
| Moong dal | 1 katori | 176 | 9 g |
| Mixed veg sabzi | 1 katori | 122 | 3 g |
| Roti | 4 roti | 396 | 13 g |
| Paneer bhurji | 2 katori | 550 | 30 g |
| Curd | 2 katori | 180 | 9 g |
| Day total | 2,810 | 166 g | |
Why it is built this way
- Protein is 166 g (24% of calories). Most of it comes from whey shake (with water) (48 g), paneer bhurji (30 g), palak paneer (15 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.