3,200 calorie vegan Indian diet plan
A full day of vegan Indian food at 3,172 kcal, in portions you can measure with a katori and a count of rotis. 3,200 kcal is around maintenance or a lean bulk for most active men; check your own target before you use it.
3,172kcal
131 gprotein
495 gcarbs
73 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 274 | 6 g | |
| Poha | 1 plate | 274 | 6 g |
| Lunch | 704 | 27 g | |
| Rajma | 1 katori | 209 | 11 g |
| Roti | 5 roti | 495 | 17 g |
| Evening snack | 742 | 37 g | |
| Sprouts salad | 2 katori | 303 | 20 g |
| Peanut butter toast | 4 slices | 439 | 17 g |
| Dinner | 1453 | 60 g | |
| Chole | 2 katori | 460 | 18 g |
| Lauki sabzi | 1 katori | 63 | 2 g |
| Roti | 5 roti | 495 | 17 g |
| Moong dal chilla | 4 chilla | 435 | 24 g |
| Day total | 3,172 | 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.