3,100 calorie vegan Indian diet plan
A full day of vegan Indian food at 3,128 kcal, in portions you can measure with a katori and a count of rotis. 3,100 kcal is around maintenance or a lean bulk for most active men; check your own target before you use it.
3,128kcal
131 gprotein
495 gcarbs
64 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 239 | 11 g | |
| Besan chilla | 2 chilla | 239 | 11 g |
| Lunch | 671 | 25 g | |
| Moong dal | 1 katori | 176 | 9 g |
| Roti | 5 roti | 495 | 17 g |
| Evening snack | 411 | 18 g | |
| Chana chaat | 1 katori | 192 | 9 g |
| Peanut butter toast | 2 slices | 219 | 9 g |
| Dinner | 1807 | 77 g | |
| Chole | 2 katori | 460 | 18 g |
| Mixed veg sabzi | 1 katori | 122 | 3 g |
| Plain rice | 2½ katori | 488 | 11 g |
| Sprouts salad | 2 katori | 303 | 20 g |
| Moong dal chilla | 4 chilla | 435 | 24 g |
| Day total | 3,128 | 131 g | |
Why it is built this way
- Protein is 131 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.