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.

Protein 85.9 g · 17.1% Carbs 285.9 g · 57% Fat 57.5 g · 25.8%

ਸਰੋਤ·Computed from ThaliFacts food data·ਸਮੀਖਿਆ ਜੁਲਾਈ 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% ਪਲੇਟ ਦਾ ਤੇ 23% of the energy; vegetables take 20% ਪਲੇਟ ਦਾ ਤੇ 11% of the energy. Dal and legume sit at 6.1 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.

ਸਰੋਤ·Served weights and energy from the dishes in this chart·5 plate groups, composite dishes assigned whole·ਸਮੀਖਿਆ ਜੁਲਾਈ 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 ਇਸ ਪਲਾਨ ਦਾ ਹਰ ਅੰਕੜਾ ਇੱਥੇ ਦਿੱਤੀ ਕਿਸੇ ਅਸਲ ਸਰਵਿੰਗ ਤੱਕ ਜਾਂਦਾ ਹੈ।

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

Day 1 · Monday

2,051 kcal · 85.6 g protein · 56.0 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	Sattu sharbat with two chilla ਸੱਤੂ ਸ਼ਰਬਤest ×1 · ਬੇਸਣ ਚੀਲਾ ×2	750	37.2 g	93.0 g	25.2 g	22.9 g
Mid-morning	One banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Lunch	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
Evening snack	ਸੱਤੂ ਸ਼ਰਬਤ ਸੱਤੂ ਸ਼ਰਬਤest ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Dinner	Roti with mushroom masala and dal Roti (Chapati) ×2 · Mushroom Masala ×1 · Moong Dal ×0.7	434	16.2 g	60.0 g	14.1 g	11.7 g
Day total	750 + 105 + 434 + 328 + 434 =	2,051	85.6 g	298.6 g	56.8 g	56.0 g

Day 2 · Tuesday

2,049 kcal · 82.8 g protein · 59.3 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	Four idli with sambar and chutney ਇਡਲੀ ×4 · Sambar ×1.2 · Coconut Chutney ×1	380	12.3 g	62.0 g	8.4 g	10.7 g
Mid-morning	ਸੱਤੂ ਸ਼ਰਬਤ ਸੱਤੂ ਸ਼ਰਬਤest ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Lunch	Chana dal, roti and sabzi Chana Dal ×1 · Roti (Chapati) ×2 · ਮਿਲੀ-ਜੁਲੀ ਸਬਜ਼ੀ ×1	510	18.2 g	72.9 g	15.2 g	16.3 g
Evening snack	Sattu sharbat with peanuts ਸੱਤੂ ਸ਼ਰਬਤest ×1 · Peanuts ×0.6	412	21.3 g	52.4 g	12.3 g	10.0 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	380 + 328 + 510 + 412 + 419 =	2,049	82.8 g	298.0 g	55.6 g	59.3 g

Day 3 · Wednesday

2,053 kcal · 91.6 g protein · 58.4 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	Sattu sharbat with two chilla ਸੱਤੂ ਸ਼ਰਬਤest ×1 · ਬੇਸਣ ਚੀਲਾ ×2	750	37.2 g	93.0 g	25.2 g	22.9 g
Mid-morning	Peanuts and a banana Peanuts ×0.8 · Banana ×1	218	6.3 g	27.2 g	8.3 g	3.5 g
Lunch	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
Evening snack	Small bhel puri Bhel Puri ×0.7	165	3.8 g	25.2 g	5.3 g	2.1 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	750 + 218 + 384 + 165 + 536 =	2,053	91.6 g	289.9 g	56.5 g	58.4 g

Day 4 · Thursday

2,050 kcal · 90.6 g protein · 67.2 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	Besan chilla with green chutney ਬੇਸਣ ਚੀਲਾ ×2 · ਹਰੀ ਚਟਣੀ ×0.5	433	20.1 g	44.2 g	19.4 g	14.7 g
Mid-morning	ਸੱਤੂ ਸ਼ਰਬਤ ਸੱਤੂ ਸ਼ਰਬਤest ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Lunch	Kala chana with roti and salad Kala Chana Curry ×1 · Roti (Chapati) ×2 · Onion Salad (Kachumber) ×1	444	17.9 g	72.5 g	8.3 g	17.8 g
Evening snack	ਸੱਤੂ ਸ਼ਰਬਤ ਸੱਤੂ ਸ਼ਰਬਤest ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Dinner	Roti with chana dal and bhindi Roti (Chapati) ×2 · Chana Dal ×1 · Bhindi Masala ×1	517	17.6 g	70.7 g	17.4 g	17.1 g
Day total	433 + 328 + 444 + 328 + 517 =	2,050	90.6 g	287.4 g	57.7 g	67.2 g

Day 5 · Friday

2,051 kcal · 85.1 g protein · 56.9 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	Sattu sharbat with two chilla ਸੱਤੂ ਸ਼ਰਬਤest ×1 · ਬੇਸਣ ਚੀਲਾ ×2	750	37.2 g	93.0 g	25.2 g	22.9 g
Mid-morning	Sliced mango Mango ×0.6	84	0.8 g	19.8 g	0.4 g	1.9 g
Lunch	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
Evening snack	Sattu sharbat with peanuts ਸੱਤੂ ਸ਼ਰਬਤest ×1 · Peanuts ×0.6	412	21.3 g	52.4 g	12.3 g	10.0 g
Dinner	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
Day total	750 + 84 + 374 + 412 + 431 =	2,051	85.1 g	284.2 g	62.0 g	56.9 g

Day 6 · Saturday

1,959 kcal · 82.3 g protein · 56.9 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	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
Mid-morning	ਸੱਤੂ ਸ਼ਰਬਤ ਸੱਤੂ ਸ਼ਰਬਤest ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Lunch	Chana dal, roti and sabzi Chana Dal ×1 · Roti (Chapati) ×2 · ਮਿਲੀ-ਜੁਲੀ ਸਬਜ਼ੀ ×1	510	18.2 g	72.9 g	15.2 g	16.3 g
Evening snack	Dhokla with green chutney ਖਮਣ ਢੋਕਲਾ ×3 · ਹਰੀ ਚਟਣੀ ×0.5	179	6.8 g	32.7 g	2.6 g	4.7 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	406 + 328 + 510 + 179 + 536 =	1,959	82.3 g	288.7 g	51.0 g	56.9 g

Day 7 · Sunday

1,934 kcal · 83.6 g protein · 52.6 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	Sattu sharbat with two chilla ਸੱਤੂ ਸ਼ਰਬਤest ×1 · ਬੇਸਣ ਚੀਲਾ ×2	750	37.2 g	93.0 g	25.2 g	22.9 g
Mid-morning	Dates and almonds ਖਜੂਰ ×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	Banana with almonds Banana ×1 · Almonds ×1	177	3.8 g	25.3 g	6.5 g	3.2 g
Dinner	Roti, dal and mixed sabzi Roti (Chapati) ×2 · Toor Dal (Arhar) Tadka ×1 · ਮਿਲੀ-ਜੁਲੀ ਸਬਜ਼ੀ ×1	466	15.7 g	66.5 g	14.6 g	13.8 g
Day total	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 ਪੰਜਾਬੀ South Indian ਤਮਿਲ Kerala Andhra & Telangana ਬੰਗਾਲੀ ਗੁਜਰਾਤੀ 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 Indian Food Composition Tables 2017 (ICMR–NIN), plus the regional dishes estimated for this site and marked est 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.