3,000 calorie eggetarian Indian diet plan
A full day of eggetarian Indian food at 3,075 kcal, in portions you can measure with a katori and a count of rotis. 3,000 kcal is around maintenance or a lean bulk for most active men; check your own target before you use it.
3,075kcal
186 gprotein
325 gcarbs
116 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 486 | 39 g | |
| Egg bhurji | 2 eggs | 200 | 13 g |
| Boiled eggs | 4 eggs | 286 | 26 g |
| Lunch | 782 | 31 g | |
| Rajma | 1 katori | 209 | 11 g |
| Roti | 5 roti | 495 | 17 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 651 | 66 g | |
| Chana chaat | 1 katori | 192 | 9 g |
| Whey shake (with water) | 2 scoops | 240 | 48 g |
| Peanut butter toast | 2 slices | 219 | 9 g |
| Dinner | 1156 | 49 g | |
| Paneer bhurji | 2 katori | 550 | 30 g |
| Bhindi masala | 1 katori | 111 | 3 g |
| Roti | 5 roti | 495 | 17 g |
| Day total | 3,075 | 186 g | |
Why it is built this way
- Protein is 186 g (24% of calories). Most of it comes from whey shake (with water) (48 g), paneer bhurji (30 g), boiled eggs (26 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.