Meal chart · Vegan · Maintenance

7-day maintenance diet plan
vegan, Indian

An ordinary, sustainable Indian day at roughly a maintenance intake — the plan for when nothing needs to change quickly.

What one day on this chart comes to

Seven-day average, per day

2,021kcal / day Day to day the chart runs 1,934–2,053 kcal, with 82–92 g of protein and 58.2 g of fibre — portioned to a 1,900–2,200 kcal band and sitting inside it on the average. No figure here was typed in: each one is the sum of the servings printed below it.

ಪ್ರೋಟೀನ್ 85.9 g · 17.1% ಕಾರ್ಬ್ಸ್ 285.9 g · 57% ಕೊಬ್ಬು 57.5 g · 25.8%

ಮೂಲ.Computed from ThaliFacts food data.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

outer ring = portion on the plateinner ring = energy it carries

Grainroti, rice, poha, idli, dosa 1.8katori 469kcal 18%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 6.1katori 1,202kcal 59%of plate
Vegetable & fruitsabzi, saag, salad, fruit 2.1katori 220kcal 20%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 0.0katori 0kcal 0%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 0.3katori 130kcal 3%of plate

Grain takes 18% of the plate and 23% of the energy; vegetables take 20% of the plate and 11% of the energy. Dal and legume sit at 6.1 ಕಟೋರಿ a day. Portions are the seven-day average, in katori of 150 g — the same katori the serving weights and the grocery list use.

ಮೂಲ.Served weights and energy from the dishes in this chart.5 plate groups, composite dishes assigned whole.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

Step one · the number this chart is not Work out your own calorie target Not sure of the target the plan is built around? Get it in Asian-Indian terms. Come back with it and the band on this page marks itself. Behind every figure above The serving each number came from ಈ ಯೋಜನೆಯಲ್ಲಿನ ಪ್ರತಿಯೊಂದು ಅಂಕಿಯೂ ಇಲ್ಲಿನ ಒಂದು ನಿಜವಾದ ಸರ್ವಿಂಗ್‌ನಿಂದಲೇ ಬಂದಿದೆ.

Shopping for this week Work the target out on paper How the plate is portioned

What this chart is portioned for

Most diet content assumes you want to lose weight. Plenty of people just want a sane default: enough food, enough protein, enough fibre, no fixation. This is that plan.

Vegan: Vegan is harder in India than vegetarian for one reason: curd, paneer and milk carry a large share of a vegetarian plate's protein. This plan replaces them with more dal, more chana, soya chunks, peanuts and sattu, which are all cheaper than paneer anyway.

Nothing here is imported, powdered or seasonal-only. The chart runs on atta, rice, dal, chana, soya chunks, peanuts and sattu, and whatever vegetables are in the market this week — which is the only kind of chart anyone actually keeps to.

How a goal becomes a daily portion

The goal fixes a band, never a single number: maintenance is portioned to 1,900–2,200 kcal a day with a floor of 65 g protein and 30 g fibre.
Every meal in the library is a real combination of real servings, each with a stated weight. Nothing is scaled, shaved or rounded to make a total land.
The build chooses which meals sit on which day so the week falls inside that band and clears both floors, without repeating a meal on consecutive days.
A day total is the literal sum of the five meal figures printed beside it; the weekly average is those seven printed days divided by seven. Add them yourself and you get the same answer.
The plate chart re-reads the same servings by group rather than by meal — served grams in, katori and energy share out.

serving   = per-100 g value  x  serving weight (g)  /  100
meal      = SUM of its servings
day       = SUM of its 5 meals        week = SUM of 7 days
per day   = week / 7
katori    = served grams / 150 g
plate %   = group served grams / day served grams

The full data and method →

The week at a glance

Seven day totals, each one the sum of that day's five meals.

Maintenance · Vegan — the seven day totals and their average.
Day	ಕ್ಯಾಲೊರಿಗಳು	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
Day 1 · Monday	2,051	85.6 g	298.6 g	56.8 g	56.0 g
Day 2 · Tuesday	2,049	82.8 g	298.0 g	55.6 g	59.3 g
Day 3 · Wednesday	2,053	91.6 g	289.9 g	56.5 g	58.4 g
Day 4 · Thursday	2,050	90.6 g	287.4 g	57.7 g	67.2 g
Day 5 · Friday	2,051	85.1 g	284.2 g	62.0 g	56.9 g
Day 6 · Saturday	1,959	82.3 g	288.7 g	51.0 g	56.9 g
Day 7 · Sunday	1,934	83.6 g	254.8 g	63.2 g	52.6 g
7-day average	2,021	85.9 g	285.9 g	57.5 g	58.2 g

Week total 14,147 kcal ÷ 7 = 2,021 kcal a day. Every figure above is the sum of the meals on that day, and every meal is the sum of its dishes at the serving sizes shown. Nothing has been rounded to make a total work.

The seven days in full

Dish names link to their full nutrition page on ThaliFacts, which is where these numbers come from. A dish marked ಅಂದಾಜು is a regional dish estimated for this site — the basis is on the method page.

ದಿನ 1 · Monday

2,051 kcal . 85.6 g ಪ್ರೋಟೀನ್ . 56.0 g ನಾರು

Day 1 (Monday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Sattu sharbat with two chilla Sattu Sharbatಅಂದಾಜು ×1 . Besan Chilla ×2	750	37.2 g	93.0 g	25.2 g	22.9 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	One banana ಬಾಳೆಹಣ್ಣು ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Chole with rice and salad Chole (Chana Masala) ×1 . Boiled White Rice ×1 . Green Salad ×1	434	13.4 g	71.6 g	10.9 g	10.8 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Sattu sharbat Sattu Sharbatಅಂದಾಜು ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
ರಾತ್ರಿಯ ಊಟ	Roti with mushroom masala and dal ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Mushroom Masala ×1 . Moong Dal ×0.7	434	16.2 g	60.0 g	14.1 g	11.7 g
ದಿನದ ಒಟ್ಟು	750 + 105 + 434 + 328 + 434 =	2,051	85.6 g	298.6 g	56.8 g	56.0 g

ದಿನ 2 · Tuesday

2,049 kcal . 82.8 g ಪ್ರೋಟೀನ್ . 59.3 g ನಾರು

Day 2 (Tuesday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Four idli with sambar and chutney Idli ×4 . Sambar ×1.2 . Coconut Chutney ×1	380	12.3 g	62.0 g	8.4 g	10.7 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Sattu sharbat Sattu Sharbatಅಂದಾಜು ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Chana dal, roti and sabzi Chana Dal ×1 . ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Mixed Vegetable Sabzi ×1	510	18.2 g	72.9 g	15.2 g	16.3 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Sattu sharbat with peanuts Sattu Sharbatಅಂದಾಜು ×1 . Peanuts ×0.6	412	21.3 g	52.4 g	12.3 g	10.0 g
ರಾತ್ರಿಯ ಊಟ	Roti with baingan bharta and dal ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Baingan Bharta ×1 . Moong Dal ×0.7	419	13.5 g	60.7 g	13.4 g	13.5 g
ದಿನದ ಒಟ್ಟು	380 + 328 + 510 + 412 + 419 =	2,049	82.8 g	298.0 g	55.6 g	59.3 g

ದಿನ 3 · Wednesday

2,053 kcal . 91.6 g ಪ್ರೋಟೀನ್ . 58.4 g ನಾರು

Day 3 (Wednesday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Sattu sharbat with two chilla Sattu Sharbatಅಂದಾಜು ×1 . Besan Chilla ×2	750	37.2 g	93.0 g	25.2 g	22.9 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Peanuts and a banana Peanuts ×0.8 . ಬಾಳೆಹಣ್ಣು ×1	218	6.3 g	27.2 g	8.3 g	3.5 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Lobia with rice and salad Lobia (Black-eyed Peas) ×1 . Boiled White Rice ×1 . Green Salad ×1	384	14.0 g	67.1 g	6.0 g	11.3 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Small bhel puri Bhel Puri ×0.7	165	3.8 g	25.2 g	5.3 g	2.1 g
ರಾತ್ರಿಯ ಊಟ	Three roti with soya chunk curry ರೊಟ್ಟಿ (ಚಪಾತಿ) ×3 . Soya Chunk Curry ×1.2 . Green Salad ×1	536	30.2 g	77.4 g	11.7 g	18.6 g
ದಿನದ ಒಟ್ಟು	750 + 218 + 384 + 165 + 536 =	2,053	91.6 g	289.9 g	56.5 g	58.4 g

ದಿನ 4 · Thursday

2,050 kcal . 90.6 g ಪ್ರೋಟೀನ್ . 67.2 g ನಾರು

Day 4 (Thursday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Besan chilla with green chutney Besan Chilla ×2 . Green Chutney ×0.5	433	20.1 g	44.2 g	19.4 g	14.7 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Sattu sharbat Sattu Sharbatಅಂದಾಜು ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Kala chana with roti and salad Kala Chana Curry ×1 . ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Onion Salad (Kachumber) ×1	444	17.9 g	72.5 g	8.3 g	17.8 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Sattu sharbat Sattu Sharbatಅಂದಾಜು ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
ರಾತ್ರಿಯ ಊಟ	Roti with chana dal and bhindi ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Chana Dal ×1 . Bhindi Masala ×1	517	17.6 g	70.7 g	17.4 g	17.1 g
ದಿನದ ಒಟ್ಟು	433 + 328 + 444 + 328 + 517 =	2,050	90.6 g	287.4 g	57.7 g	67.2 g

ದಿನ 5 · Friday

2,051 kcal . 85.1 g ಪ್ರೋಟೀನ್ . 56.9 g ನಾರು

Day 5 (Friday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Sattu sharbat with two chilla Sattu Sharbatಅಂದಾಜು ×1 . Besan Chilla ×2	750	37.2 g	93.0 g	25.2 g	22.9 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Sliced mango Mango ×0.6	84	0.8 g	19.8 g	0.4 g	1.9 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Masoor dal, rice and lauki Masoor Dal ×1 . Boiled White Rice ×1 . Lauki Sabzi ×1	374	11.1 g	58.2 g	10.4 g	8.1 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Sattu sharbat with peanuts Sattu Sharbatಅಂದಾಜು ×1 . Peanuts ×0.6	412	21.3 g	52.4 g	12.3 g	10.0 g
ರಾತ್ರಿಯ ಊಟ	Bajra roti with dal and sabzi Bajra Roti ×2 . Moong Dal ×1 . Lauki Sabzi ×1	431	14.7 g	60.8 g	13.7 g	14.0 g
ದಿನದ ಒಟ್ಟು	750 + 84 + 374 + 412 + 431 =	2,051	85.1 g	284.2 g	62.0 g	56.9 g

ದಿನ 6 · Saturday

1,959 kcal . 82.3 g ಪ್ರೋಟೀನ್ . 56.9 g ನಾರು

Day 6 (Saturday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Dosa with sambar and chutney Plain Dosa ×2 . Sambar ×1 . Coconut Chutney ×0.7	406	9.6 g	55.7 g	15.2 g	8.5 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Sattu sharbat Sattu Sharbatಅಂದಾಜು ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Chana dal, roti and sabzi Chana Dal ×1 . ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Mixed Vegetable Sabzi ×1	510	18.2 g	72.9 g	15.2 g	16.3 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Dhokla with green chutney Khaman Dhokla ×3 . Green Chutney ×0.5	179	6.8 g	32.7 g	2.6 g	4.7 g
ರಾತ್ರಿಯ ಊಟ	Three roti with soya chunk curry ರೊಟ್ಟಿ (ಚಪಾತಿ) ×3 . Soya Chunk Curry ×1.2 . Green Salad ×1	536	30.2 g	77.4 g	11.7 g	18.6 g
ದಿನದ ಒಟ್ಟು	406 + 328 + 510 + 179 + 536 =	1,959	82.3 g	288.7 g	51.0 g	56.9 g

ದಿನ 7 · Sunday

1,934 kcal . 83.6 g ಪ್ರೋಟೀನ್ . 52.6 g ನಾರು

Day 7 (Sunday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Sattu sharbat with two chilla Sattu Sharbatಅಂದಾಜು ×1 . Besan Chilla ×2	750	37.2 g	93.0 g	25.2 g	22.9 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Dates and almonds Dates (Khajoor) ×1 . Almonds ×1	118	2.8 g	12.2 g	6.3 g	2.6 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Soya chunk curry with rice and salad Soya Chunk Curry ×1.2 . Boiled White Rice ×1 . Green Salad ×1	423	24.1 g	57.8 g	10.6 g	10.1 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Banana with almonds ಬಾಳೆಹಣ್ಣು ×1 . Almonds ×1	177	3.8 g	25.3 g	6.5 g	3.2 g
ರಾತ್ರಿಯ ಊಟ	Roti, dal and mixed sabzi ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . ತೊಗರಿ ಬೇಳೆ (ಅರಹರ್) ತಾಳಿಂಪು ×1 . Mixed Vegetable Sabzi ×1	466	15.7 g	66.5 g	14.6 g	13.8 g
ದಿನದ ಒಟ್ಟು	750 + 118 + 423 + 177 + 466 =	1,934	83.6 g	254.8 g	63.2 g	52.6 g

How to actually use it

Treat the serving counts as the plan and the dish names as suggestions. Two rotis is the plan; whether they sit beside bhindi or lauki changes almost nothing. If you swap a dish, swap it for something in the same family — a katori of dal for a katori of dal, not a katori of dal for a katori of kheer.

The single biggest source of error between this page and your kitchen is fat. Every figure assumes an ordinary home hand with the oil: about a teaspoon per person in a sabzi, a teaspoon in the tadka. Double the oil and a day like Day 3 gains roughly 200 kcal without a single extra dish appearing on the table.

Maintenance is personal. The number here is a common adult figure, not yours — work out your own on the calorie target page.

Swap the chart, keep the portions

The same five eating occasions, portioned for a different goal or a different kitchen.

Weight loss · Vegetarian Muscle gain · Vegetarian Maintenance · Vegetarian Diabetes-friendly · Vegetarian PCOS-friendly · Vegetarian Weight loss · Non-vegetarian Muscle gain · Non-vegetarian Maintenance · Non-vegetarian Diabetes-friendly · Non-vegetarian PCOS-friendly · Non-vegetarian Weight loss · Eggetarian Muscle gain · Eggetarian Maintenance · Eggetarian Weight loss · Jain Maintenance · Jain Diabetes-friendly · Jain Weight loss · Vegan Muscle gain · Vegan

Or start from where you are from

North Indian ಪಂಜಾಬಿ South Indian ತಮಿಳು Kerala Andhra & Telangana ಬಂಗಾಳಿ ಗುಜರಾತಿ All 13 regions Every shopping list

The questions that come after the chart

How many calories a day is this vegan maintenance plan?

It averages 2,021 kcal a day across the seven days, ranging from 1,934 to 2,053 kcal. The plan was built to a target of 2,050 kcal, which is a common figure rather than your figure — work out your own on the calorie target page.

How much protein does it give?

85.9 g a day on average, with 58.2 g of fibre. Protein comes from dal, chana, soya chunks, peanuts and sattu — no supplement is assumed anywhere in this plan.

Can I swap meals between days?

Yes, and you should. The days are interchangeable by design: each one is built from the same pool of meals and lands in the same band. Swapping Tuesday's lunch onto Friday changes nothing that matters. What changes the plan is changing the serving counts.

What does a week of this cost?

Roughly ₹400 of groceries for one adult for the week at indicative metro retail rates, or about ₹60 a day. The biggest lines are vegetables, besan & sattu, dal. That is an indicative figure, not a price index — see the grocery list for the full working.

Is this plan safe to follow?

It is illustrative, not prescriptive. It is built on average composition data for typical home cooking and cannot know your health, your medication, your allergies or your activity. Maintenance is personal. The number here is a common adult figure, not yours — work out your own on the calorie target page. Take it to a doctor or a registered dietitian before you rely on it.

Calories and macros are computed from the ThaliFacts dataset, which is based on the ಭಾರತೀಯ ಆಹಾರ ಸಂಯೋಜನೆ ಕೋಷ್ಟಕಗಳು 2017 (ICMR–NIN), plus the regional dishes estimated for this site and marked ಅಂದಾಜು wherever they appear. Energy reconciles against 4P + 4C + 9F on every build. Every source, with the date it was last checked, is listed on the sources page. General information only — not medical or nutrition advice. These are illustrative plans built on average values; they are not prescriptions and cannot account for allergies, conditions or medication.