3,000 calorie vegetarian Indian diet plan
A full day of vegetarian Indian food at 3,035 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.
3,035kcal
165 gprotein
356 gcarbs
105 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 218 | 12 g | |
| Moong dal chilla | 2 chilla | 218 | 12 g |
| Lunch | 803 | 30 g | |
| Chole | 1 katori | 230 | 9 g |
| Roti | 5 roti | 495 | 17 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 679 | 65 g | |
| Whey shake (with water) | 2 scoops | 240 | 48 g |
| Peanut butter toast | 4 slices | 439 | 17 g |
| Dinner | 1336 | 58 g | |
| Paneer bhurji | 2 katori | 550 | 30 g |
| Bhindi masala | 1 katori | 111 | 3 g |
| Roti | 5 roti | 495 | 17 g |
| Curd | 2 katori | 180 | 9 g |
| Day total | 3,035 | 165 g | |
Why it is built this way
- Protein is 165 g (22% of calories). Most of it comes from whey shake (with water) (48 g), paneer bhurji (30 g), peanut butter toast (17 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.