By Coach Himanshu, NASM certified · Best for: muscle gain or maintenance for active men
This one-day vegetarian Indian diet chart adds up to 2,483 calories across 6 meals, with about 129 g protein, 281 g carbs, 102 g fat and 48 g fibre. Protein comes from paneer, rajma, curd and a whey shake, 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 |
| Banana | 1 banana (120 g) | 107 | 1.3 g |
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Besan Chilla | 3 chillas (180 g) | 324 | 14.4 g |
| Curd / Dahi | 1 katori (150 g) | 90 | 4.7 g |
| Peanut Butter | 1 tbsp (16 g) | 94 | 4 g |
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Whey Protein (scoop + milk) | 1 glass (200 g) | 210 | 31 g |
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Roti / Chapati | 3 roti (120 g) | 356 | 10.8 g |
| Basmati Rice (cooked) | 0.5 katori (75 g) | 91 | 2.6 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) | 1.2 katori (120 g) | 318 | 22 g |
| Palak Sabzi | 1 katori (150 g) | 143 | 5.3 g |
| Roti / Chapati | 1 roti (40 g) | 119 | 3.6 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.
2500 calories is closer to maintenance or a muscle-gain intake for most people than a fat-loss target. Whether you lose, maintain or gain depends on how much you burn. Check your own number with the free TDEE calculator.
This vegetarian plan gives about 129 g of protein, 281 g of carbs, 102 g of fat and 48 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 2,500 Calorie Non-Vegetarian Indian Diet Plan has the same calorie target with eggs, chicken, dal and a whey shake as the main protein foods, giving about 160 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.