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.

Protein 71.3 g · 18.1% Carbs 199.4 g · 50.5% Fat 55.1 g · 31.4%

स्रोत·Computed from ThaliFacts food data·पुनरावलोकन जुलै 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% प्लेटच्या आणि 37% of the energy; vegetables take 14% प्लेटच्या आणि 5% of the energy. Dal and legume sit at 2.4 katori a day. Portions are the seven-day average, in katori of 150 g — the same katori the serving weights and the grocery list use.

स्रोत·Served weights and energy from the dishes in this chart·5 plate groups, composite dishes assigned whole·पुनरावलोकन जुलै 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 या योजनेतील प्रत्येक आकडा येथील प्रत्यक्ष सर्व्हिंगपर्यंत मागे नेता येतो.

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	Calories	Protein	Carbs	Fat	Fibre
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 est is a regional dish estimated for this site — the basis is on the method page.

Day 1 · Monday

1,549 kcal · 70.3 g protein · 30.9 g fibre

Day 1 (Monday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Paneer paratha with curd पनीर पराठा ×1 · Curd (Dahi) ×1	392	16.9 g	30.7 g	22.6 g	4.2 g
Mid-morning	Dates and almonds खजूर ×1 · Almonds ×1	118	2.8 g	12.2 g	6.3 g	2.6 g
Lunch	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
Evening snack	Corn chaat कॉर्न चाट ×1	156	4.3 g	24.0 g	4.8 g	3.6 g
Dinner	Paneer bhurji with roti पनीर भुर्जी ×1 · Roti (Chapati) ×2 · Green Salad ×1	460	22.2 g	49.2 g	19.3 g	10.4 g
Day total	392 + 118 + 423 + 156 + 460 =	1,549	70.3 g	173.9 g	63.6 g	30.9 g

Day 2 · Tuesday

1,551 kcal · 77.9 g protein · 42.0 g fibre

Day 2 (Tuesday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Moong dal chilla with green chutney Moong Dal Chilla ×2 · हिरवी चटणी ×0.5	395	20.8 g	42.0 g	14.8 g	8.2 g
Mid-morning	एक केळे Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Lunch	Palak paneer with roti and curd Palak Paneer ×1 · Roti (Chapati) ×2 · Curd (Dahi) ×0.7	423	18.6 g	48.3 g	16.4 g	9.4 g
Evening snack	Bowl of sprouts मोड आलेल्या मुगाची कोशिंबीर ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
Dinner	Three roti with soya chunk curry Roti (Chapati) ×3 · Soya Chunk Curry ×1.2 · Green Salad ×1	536	30.2 g	77.4 g	11.7 g	18.6 g
Day total	395 + 105 + 423 + 92 + 536 =	1,551	77.9 g	204.7 g	44.4 g	42.0 g

Day 3 · Wednesday

1,551 kcal · 70.1 g protein · 39.8 g fibre

Day 3 (Wednesday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Four idli with sambar and chutney इडली ×4 · सांबार ×1.2 · नारळाची चटणी ×1	380	12.3 g	62.0 g	8.4 g	10.7 g
Mid-morning	Glass of toned milk टोन्ड दूध ×1	100	6.4 g	9.4 g	4.0 g	0.0 g
Lunch	Gatte ki sabzi with roti and curd गट्टे की सब्जीest ×1 · Roti (Chapati) ×2 · Curd (Dahi) ×0.7	489	20.9 g	59.6 g	18.6 g	10.2 g
Evening snack	Dhokla with green chutney खमण ढोकळा ×3 · हिरवी चटणी ×0.5	179	6.8 g	32.7 g	2.6 g	4.7 g
Dinner	Roti with soya chunk curry Roti (Chapati) ×2 · Soya Chunk Curry ×1 · Green Salad ×1	403	23.7 g	55.5 g	9.6 g	14.2 g
Day total	380 + 100 + 489 + 179 + 403 =	1,551	70.1 g	219.2 g	43.2 g	39.8 g

Day 4 · Thursday

1,547 kcal · 70.5 g protein · 37.9 g fibre

Day 4 (Thursday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Masala oats with milk and almonds मसाला ओट्स ×1 · टोन्ड दूध ×0.6 · Almonds ×1	342	13.3 g	39.0 g	14.6 g	6.2 g
Mid-morning	Bowl of moong sprouts मोड आलेल्या मुगाची कोशिंबीर ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
Lunch	Kadai paneer with roti and salad कढई पनीर ×1 · Roti (Chapati) ×2 · Green Salad ×1	471	20.4 g	52.5 g	20.0 g	11.7 g
Evening snack	Paneer tikka Paneer Tikka ×0.6	176	11.2 g	5.0 g	12.6 g	0.7 g
Dinner	Roti with rajma and curd Roti (Chapati) ×2 · राजमा करी ×1 · Curd (Dahi) ×0.7	466	18.6 g	66.2 g	13.8 g	15.3 g
Day total	342 + 92 + 471 + 176 + 466 =	1,547	70.5 g	175.7 g	62.2 g	37.9 g

Day 5 · Friday

1,614 kcal · 70.5 g protein · 49.3 g fibre

Day 5 (Friday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Roti with leftover sabzi and curd Roti (Chapati) ×2 · Lauki Sabzi ×1 · Curd (Dahi) ×0.7	313	10.5 g	44.6 g	10.4 g	10.0 g
Mid-morning	एक वाटी दही Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
Lunch	Matar paneer with roti Matar Paneer ×1 · Roti (Chapati) ×2 · Green Salad ×1	448	19.2 g	56.3 g	16.3 g	12.6 g
Evening snack	सत्तू सरबत सत्तू सरबतest ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Dinner	Jowar bhakri with matki usal ज्वारीची भाकरी ×2 · Matki Usalest ×1 · Green Salad ×1	435	18.6 g	70.1 g	8.4 g	17.9 g
Day total	313 + 90 + 448 + 328 + 435 =	1,614	70.5 g	225.5 g	47.4 g	49.3 g

Day 6 · Saturday

1,637 kcal · 69.8 g protein · 43.6 g fibre

Day 6 (Saturday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Moong dal chilla with green chutney Moong Dal Chilla ×2 · हिरवी चटणी ×0.5	395	20.8 g	42.0 g	14.8 g	8.2 g
Mid-morning	Almonds and walnuts Almonds ×1 · अक्रोड ×0.5	113	3.4 g	2.0 g	10.1 g	1.8 g
Lunch	Kala chana with roti and salad काळ्या चण्याची आमटी ×1 · Roti (Chapati) ×2 · Onion Salad (Kachumber) ×1	444	17.9 g	72.5 g	8.3 g	17.8 g
Evening snack	Two idli with chutney इडली ×2 · नारळाची चटणी ×0.5	134	4.1 g	23.6 g	2.2 g	2.5 g
Dinner	Three roti with palak paneer and curd Roti (Chapati) ×3 · Palak Paneer ×1.2 · Curd (Dahi) ×0.7	551	23.6 g	68.9 g	19.1 g	13.3 g
Day total	395 + 113 + 444 + 134 + 551 =	1,637	69.8 g	209.0 g	54.5 g	43.6 g

Day 7 · Sunday

1,672 kcal · 70.0 g protein · 29.1 g fibre

Day 7 (Sunday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	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
Mid-morning	Chai with almonds Masala Chai ×1 · Almonds ×1	134	4.4 g	10.0 g	8.3 g	1.4 g
Lunch	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
Evening snack	Paneer tikka with chai Paneer Tikka ×1 · Masala Chai ×1	356	20.5 g	17.1 g	23.1 g	1.2 g
Dinner	Roti with baingan bharta and dal Roti (Chapati) ×2 · Baingan Bharta ×1 · Moong Dal ×0.7	419	13.5 g	60.7 g	13.4 g	13.5 g
Day total	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

उत्तर भारतीय पंजाबी दक्षिण भारतीय तमिळ Kerala आंध्र & तेलंगणा बंगाली गुजराती 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.

कॅलरी व मॅक्रो ThaliFacts डेटासेटवरून मोजले आहेत, जो आधारित आहे Indian Food Composition Tables 2017 (ICMR–NIN), त्यासोबत या साइटसाठी अंदाज काढलेले आणि चिन्हांकित केलेले प्रादेशिक पदार्थ est ते जिथे जिथे येतात तिथे. प्रत्येक बिल्डला ऊर्जा 4P + 4C + 9F शी जुळवून पाहिली जाते. प्रत्येक स्रोत, तो शेवटचा कधी तपासला त्या तारखेसह, इथे दिला आहे — स्रोत पृष्ठ. फक्त सर्वसाधारण माहिती — वैद्यकीय किंवा आहारविषयक सल्ला नाही. या सरासरी मूल्यांवर आधारित उदाहरणादाखल योजना आहेत; त्या प्रिस्क्रिप्शन नाहीत आणि त्यांत ॲलर्जी, आजार किंवा औषधे विचारात घेता येत नाहीत.