By Coach Himanshu, NASM certified · Best for: fat loss for most men, or maintenance for many women
This one-day vegetarian Indian diet chart adds up to 1,772 calories across 6 meals, with about 80 g protein, 210 g carbs, 72 g fat and 43 g fibre. Protein comes from paneer, rajma and curd, with roti, sabzi and fruit, in portions you can measure with a katori.
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Almonds | 10 pieces (12 g) | 69 | 2.5 g |
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Besan Chilla | 2 chillas (120 g) | 216 | 9.6 g |
| Curd / Dahi | 1 katori (150 g) | 90 | 4.7 g |
| Banana | 1 banana (120 g) | 107 | 1.3 g |
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Buttermilk (chaas) | 1 glass (200 g) | 80 | 5 g |
| Roasted Chana (dry) | 1 tbsp (15 g) | 55 | 3.4 g |
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Roti / Chapati | 2 roti (80 g) | 238 | 7.2 g |
| Rajma (curry) | 1 katori (150 g) | 210 | 10.5 g |
| Mixed Vegetable Sabzi | 1 katori (150 g) | 173 | 4.5 g |
| Green Salad (no dressing) | 1 katori (100 g) | 25 | 1 g |
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Chai (milk, no sugar) | 1 cup (150 g) | 45 | 2.4 g |
| Sprouts Salad | 1 katori (100 g) | 110 | 8 g |
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Paneer (plain) | 0.8 katori (80 g) | 212 | 14.6 g |
| Palak Sabzi | 1 katori (150 g) | 143 | 5.3 g |
Calories for cooked dishes are home-style values that include typical cooking oil. Tap any food for its full nutrition.
Worked out with the Mifflin-St Jeor formula for a 30-year-old. Your own number depends on your height, weight, age and activity.
It depends on how many calories your body burns. A 550 kcal daily deficit loses about 0.5 kg a week, and 1800 kcal gives that deficit to a lightly active 30-year-old woman of 158 cm weighing about 103 kg, or a lightly active 30-year-old man of 172 cm weighing about 78 kg. If you burn more than that, you will lose faster; if you burn less, slower. Check your own number with the free calorie deficit calculator.
This vegetarian plan gives about 80 g of protein, 210 g of carbs, 72 g of fat and 43 g of fibre a day, computed from the Indian food database used across this site.
Yes. Dal, sabzi, bhurji and the other cooked dishes use home-style values that already include typical cooking oil. If you cook with much more oil or ghee than usual, the day will run higher than the total shown.
Yes. Swap like for like: one roti for about three-quarters of a katori of cooked rice, moong dal for masoor dal, or apple for guava. Use the food calorie chart to check the numbers of any swap, and keep the protein foods in place, because they are what keep you full and protect muscle while dieting.
Yes. The 1,800 Calorie Non-Vegetarian Indian Diet Plan has the same calorie target with eggs, chicken and dal as the main protein foods, giving about 93 g of protein a day.
A fixed chart is a good starting point, but your calories, protein, food preferences, work hours and any medical conditions such as PCOS, thyroid or diabetes change what you should eat. A personalised plan from a coach is built around those details and adjusted every week based on your progress.
This chart is a starting point. Coach Himanshu builds your diet around your own calorie target, the food you actually eat, your work hours and any conditions like PCOS or thyroid, then adjusts it every week.