2,900 calorie vegan Indian diet plan
A full day of vegan Indian food at 2,897 kcal, in portions you can measure with a katori and a count of rotis. 2,900 kcal is about the fat-loss target for a 120 kg man who is 26 and trains 3–5 days a week.
2,897kcal
121 gprotein
463 gcarbs
58 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 274 | 6 g | |
| Poha | 1 plate | 274 | 6 g |
| Lunch | 605 | 24 g | |
| Rajma | 1 katori | 209 | 11 g |
| Roti | 4 roti | 396 | 13 g |
| Evening snack | 192 | 9 g | |
| Chana chaat | 1 katori | 192 | 9 g |
| Dinner | 1826 | 82 g | |
| Moong dal | 1 katori | 176 | 9 g |
| Lauki sabzi | 1 katori | 63 | 2 g |
| Plain rice | 2 katori | 390 | 9 g |
| Sprouts salad | 2 katori | 303 | 20 g |
| Moong dal chilla | 4 chilla | 435 | 24 g |
| Chole | 2 katori | 460 | 18 g |
| Day total | 2,897 | 121 g | |
Why it is built this way
- Protein is 121 g (17% of calories). Most of it comes from moong dal chilla (24 g), sprouts salad (20 g), chole (18 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.