Meal chart · Vegetarian · Weight loss

7-day weight loss diet plan
vegetarian, Indian

A moderate deficit built on the food you already eat, with the protein pushed up so the deficit is survivable.

What one day on this chart comes to

Seven-day average, per day

1,589kcal / day Day to day the chart runs 1,547–1,672 kcal, with 70–78 g of protein and 38.9 g of fibre — portioned to a 1,400–1,700 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 71.3 g · 18.1% ಕಾರ್ಬ್ಸ್ 199.4 g · 50.5% ಕೊಬ್ಬು 55.1 g · 31.4%

ಮೂಲ.Computed from ThaliFacts food data.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

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

Grainroti, rice, poha, idli, dosa 2.2katori 588kcal 25%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 2.4katori 464kcal 28%of plate
Vegetable & fruitsabzi, saag, salad, fruit 1.2katori 73kcal 14%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 2.0katori 323kcal 23%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 0.8katori 141kcal 9%of plate

Grain takes 25% of the plate and 37% of the energy; vegetables take 14% of the plate and 5% of the energy. Dal and legume sit at 2.4 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

A deficit works when you can hold it for months, not when it is severe for ten days. This plan keeps roti, rice and dal on the table and moves the levers that actually matter: fewer refined-flour and deep-fried items, a protein source in every meal, and a fixed number of servings rather than an open plate.

Vegetarian: The Indian default, and the one most likely to run short on protein — not because vegetarian food is poor, but because a cereal-heavy plate crowds the dal out. Every day below carries a legume at two meals and dairy at a third.

Nothing here is imported, powdered or seasonal-only. The chart runs on atta, rice, dal, chana, curd, paneer and peanuts, 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: weight loss is portioned to 1,400–1,700 kcal a day with a floor of 70 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.

Weight loss · Vegetarian — the seven day totals and their average.
Day	ಕ್ಯಾಲೊರಿಗಳು	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
Day 1 · Monday	1,549	70.3 g	173.9 g	63.6 g	30.9 g
Day 2 · Tuesday	1,551	77.9 g	204.7 g	44.4 g	42.0 g
Day 3 · Wednesday	1,551	70.1 g	219.2 g	43.2 g	39.8 g
Day 4 · Thursday	1,547	70.5 g	175.7 g	62.2 g	37.9 g
Day 5 · Friday	1,614	70.5 g	225.5 g	47.4 g	49.3 g
Day 6 · Saturday	1,637	69.8 g	209.0 g	54.5 g	43.6 g
Day 7 · Sunday	1,672	70.0 g	188.0 g	70.4 g	29.1 g
7-day average	1,589	71.3 g	199.4 g	55.1 g	38.9 g

Week total 11,121 kcal ÷ 7 = 1,589 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

1,549 kcal . 70.3 g ಪ್ರೋಟೀನ್ . 30.9 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	Paneer paratha with curd Paneer Paratha ×1 . Curd (Dahi) ×1	392	16.9 g	30.7 g	22.6 g	4.2 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	Corn chaat Corn Chaat ×1	156	4.3 g	24.0 g	4.8 g	3.6 g
ರಾತ್ರಿಯ ಊಟ	Paneer bhurji with roti Paneer Bhurji ×1 . ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Green Salad ×1	460	22.2 g	49.2 g	19.3 g	10.4 g
ದಿನದ ಒಟ್ಟು	392 + 118 + 423 + 156 + 460 =	1,549	70.3 g	173.9 g	63.6 g	30.9 g

ದಿನ 2 · Tuesday

1,551 kcal . 77.9 g ಪ್ರೋಟೀನ್ . 42.0 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	Moong dal chilla with green chutney Moong Dal Chilla ×2 . Green Chutney ×0.5	395	20.8 g	42.0 g	14.8 g	8.2 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	One banana ಬಾಳೆಹಣ್ಣು ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Palak paneer with roti and curd Palak Paneer ×1 . ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Curd (Dahi) ×0.7	423	18.6 g	48.3 g	16.4 g	9.4 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Bowl of sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 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	395 + 105 + 423 + 92 + 536 =	1,551	77.9 g	204.7 g	44.4 g	42.0 g

ದಿನ 3 · Wednesday

1,551 kcal . 70.1 g ಪ್ರೋಟೀನ್ . 39.8 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	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	Glass of toned milk Toned Milk ×1	100	6.4 g	9.4 g	4.0 g	0.0 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Gatte ki sabzi with roti and curd Gatte Ki Sabziಅಂದಾಜು ×1 . ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Curd (Dahi) ×0.7	489	20.9 g	59.6 g	18.6 g	10.2 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	Roti with soya chunk curry ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Soya Chunk Curry ×1 . Green Salad ×1	403	23.7 g	55.5 g	9.6 g	14.2 g
ದಿನದ ಒಟ್ಟು	380 + 100 + 489 + 179 + 403 =	1,551	70.1 g	219.2 g	43.2 g	39.8 g

ದಿನ 4 · Thursday

1,547 kcal . 70.5 g ಪ್ರೋಟೀನ್ . 37.9 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	Masala oats with milk and almonds Masala Oats ×1 . Toned Milk ×0.6 . Almonds ×1	342	13.3 g	39.0 g	14.6 g	6.2 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Bowl of moong sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Kadai paneer with roti and salad Kadai Paneer ×1 . ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Green Salad ×1	471	20.4 g	52.5 g	20.0 g	11.7 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Paneer tikka Paneer Tikka ×0.6	176	11.2 g	5.0 g	12.6 g	0.7 g
ರಾತ್ರಿಯ ಊಟ	Roti with rajma and curd ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Rajma Curry ×1 . Curd (Dahi) ×0.7	466	18.6 g	66.2 g	13.8 g	15.3 g
ದಿನದ ಒಟ್ಟು	342 + 92 + 471 + 176 + 466 =	1,547	70.5 g	175.7 g	62.2 g	37.9 g

ದಿನ 5 · Friday

1,614 kcal . 70.5 g ಪ್ರೋಟೀನ್ . 49.3 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	Roti with leftover sabzi and curd ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Lauki Sabzi ×1 . Curd (Dahi) ×0.7	313	10.5 g	44.6 g	10.4 g	10.0 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Matar paneer with roti Matar Paneer ×1 . ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Green Salad ×1	448	19.2 g	56.3 g	16.3 g	12.6 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Sattu sharbat Sattu Sharbatಅಂದಾಜು ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
ರಾತ್ರಿಯ ಊಟ	Jowar bhakri with matki usal Jowar Roti (Bhakri) ×2 . Matki Usalಅಂದಾಜು ×1 . Green Salad ×1	435	18.6 g	70.1 g	8.4 g	17.9 g
ದಿನದ ಒಟ್ಟು	313 + 90 + 448 + 328 + 435 =	1,614	70.5 g	225.5 g	47.4 g	49.3 g

ದಿನ 6 · Saturday

1,637 kcal . 69.8 g ಪ್ರೋಟೀನ್ . 43.6 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	Moong dal chilla with green chutney Moong Dal Chilla ×2 . Green Chutney ×0.5	395	20.8 g	42.0 g	14.8 g	8.2 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Almonds and walnuts Almonds ×1 . Walnuts ×0.5	113	3.4 g	2.0 g	10.1 g	1.8 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	Two idli with chutney Idli ×2 . Coconut Chutney ×0.5	134	4.1 g	23.6 g	2.2 g	2.5 g
ರಾತ್ರಿಯ ಊಟ	Three roti with palak paneer and curd ರೊಟ್ಟಿ (ಚಪಾತಿ) ×3 . Palak Paneer ×1.2 . Curd (Dahi) ×0.7	551	23.6 g	68.9 g	19.1 g	13.3 g
ದಿನದ ಒಟ್ಟು	395 + 113 + 444 + 134 + 551 =	1,637	69.8 g	209.0 g	54.5 g	43.6 g

ದಿನ 7 · Sunday

1,672 kcal . 70.0 g ಪ್ರೋಟೀನ್ . 29.1 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	Poha with peanuts and black tea Poha ×1 . Peanuts ×0.4 . Black Tea, no sugar ×1	340	7.5 g	42.4 g	15.0 g	2.9 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Chai with almonds Masala Chai ×1 . Almonds ×1	134	4.4 g	10.0 g	8.3 g	1.4 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	Paneer tikka with chai Paneer Tikka ×1 . Masala Chai ×1	356	20.5 g	17.1 g	23.1 g	1.2 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	340 + 134 + 423 + 356 + 419 =	1,672	70.0 g	188.0 g	70.4 g	29.1 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.

This site does not promise a rate of loss and cannot. How fast weight moves depends on your starting point, your activity, your sleep, your medication and a dozen things a web page cannot see.

Swap the chart, keep the portions

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

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 Maintenance · 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 vegetarian weight loss plan?

It averages 1,589 kcal a day across the seven days, ranging from 1,547 to 1,672 kcal. The plan was built to a target of 1,550 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?

71.3 g a day on average, with 38.9 g of fibre. Protein comes from dal, chana, curd and paneer — 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 ₹550 of groceries for one adult for the week at indicative metro retail rates, or about ₹80 a day. The biggest lines are paneer, curd, vegetables. 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. This site does not promise a rate of loss and cannot. How fast weight moves depends on your starting point, your activity, your sleep, your medication and a dozen things a web page cannot see. 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.