Meal chart · Vegan · Weight loss

7-day weight loss diet plan
vegan, 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

1,559kcal / day Day to day the chart runs 1,550–1,595 kcal, with 68–78 g of protein and 47.3 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 72.1 g · 18.7% Carbs 219.2 g · 56.7% Fat 42.2 g · 24.6%

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 21%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 4.4katori 819kcal 51%of plate
Vegetable & fruitsabzi, saag, salad, fruit 1.6katori 125kcal 19%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 0.0katori 0kcal 0%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 0.8katori 146kcal 9%of plate

Grain takes 21% ਪਲੇਟ ਦਾ ਤੇ 30% of the energy; vegetables take 19% ਪਲੇਟ ਦਾ ਤੇ 8% of the energy. Dal and legume sit at 4.4 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.

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

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.

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: 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 · Vegan — the seven day totals and their average.
Day	Calories	Protein	Carbs	Fat	Fibre
Day 1 · Monday	1,551	78.1 g	192.2 g	52.3 g	45.5 g
Day 2 · Tuesday	1,551	72.6 g	217.3 g	42.1 g	45.2 g
Day 3 · Wednesday	1,550	76.4 g	236.2 g	32.0 g	53.3 g
Day 4 · Thursday	1,562	68.4 g	228.0 g	38.8 g	49.9 g
Day 5 · Friday	1,595	70.2 g	238.8 g	38.7 g	45.4 g
Day 6 · Saturday	1,554	70.4 g	234.1 g	35.0 g	42.4 g
Day 7 · Sunday	1,552	68.7 g	187.8 g	56.5 g	49.1 g
7-day average	1,559	72.1 g	219.2 g	42.2 g	47.3 g

Week total 10,915 kcal ÷ 7 = 1,559 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

1,551 kcal · 78.1 g protein · 45.5 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	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	Almonds and walnuts Almonds ×1 · ਅਖਰੋਟ ×0.5	113	3.4 g	2.0 g	10.1 g	1.8 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	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	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	433 + 113 + 423 + 179 + 403 =	1,551	78.1 g	192.2 g	52.3 g	45.5 g

Day 2 · Tuesday

1,551 kcal · 72.6 g protein · 45.2 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 · ਹਰੀ ਚਟਣੀ ×0.5	395	20.8 g	42.0 g	14.8 g	8.2 g
Mid-morning	Bowl of moong sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
Lunch	Sambar rice with poriyal Sambar ×1.3 · Boiled White Rice ×1 · Poriyalest ×1	372	10.3 g	60.9 g	9.6 g	10.8 g
Evening snack	Corn chaat Corn Chaat ×1	156	4.3 g	24.0 g	4.8 g	3.6 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 + 92 + 372 + 156 + 536 =	1,551	72.6 g	217.3 g	42.1 g	45.2 g

Day 3 · Wednesday

1,550 kcal · 76.4 g protein · 53.3 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	Idli, sambar and chutney ਇਡਲੀ ×3 · Sambar ×1 · Coconut Chutney ×0.7	292	9.6 g	47.6 g	6.5 g	8.4 g
Mid-morning	ਸੱਤੂ ਸ਼ਰਬਤ ਸੱਤੂ ਸ਼ਰਬਤest ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Lunch	Soya chunk curry with roti Soya Chunk Curry ×1 · Roti (Chapati) ×2 · Green Salad ×1	403	23.7 g	55.5 g	9.6 g	14.2 g
Evening snack	Bowl of sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
Dinner	Jowar bhakri with matki usal ਜਵਾਰ ਦੀ ਰੋਟੀ (ਭਾਖਰੀ) ×2 · Matki Usalest ×1 · Green Salad ×1	435	18.6 g	70.1 g	8.4 g	17.9 g
Day total	292 + 328 + 403 + 92 + 435 =	1,550	76.4 g	236.2 g	32.0 g	53.3 g

Day 4 · Thursday

1,562 kcal · 68.4 g protein · 49.9 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	Sprouts chaat with banana Moong Sprouts Salad ×1.5 · Banana ×1	243	11.8 g	43.5 g	2.1 g	7.8 g
Mid-morning	Roasted peanuts Peanuts ×0.6	85	3.8 g	2.4 g	6.0 g	1.3 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	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, moong dal and lauki Roti (Chapati) ×2 · Moong Dal ×1 · Lauki Sabzi ×1	378	13.6 g	57.2 g	10.1 g	13.0 g
Day total	243 + 85 + 444 + 412 + 378 =	1,562	68.4 g	228.0 g	38.8 g	49.9 g

Day 5 · Friday

1,595 kcal · 70.2 g protein · 45.4 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	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	Coconut water Tender Coconut Water ×1	50	0.5 g	11.3 g	0.3 g	0.0 g
Lunch	Soya chunk curry with roti Soya Chunk Curry ×1 · Roti (Chapati) ×2 · Green Salad ×1	403	23.7 g	55.5 g	9.6 g	14.2 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	380 + 50 + 403 + 328 + 434 =	1,595	70.2 g	238.8 g	38.7 g	45.4 g

Day 6 · Saturday

1,554 kcal · 70.4 g protein · 42.4 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 · ਹਰੀ ਚਟਣੀ ×0.5	395	20.8 g	42.0 g	14.8 g	8.2 g
Mid-morning	One banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 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	Two idli with chutney ਇਡਲੀ ×2 · Coconut Chutney ×0.5	134	4.1 g	23.6 g	2.2 g	2.5 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 + 384 + 134 + 536 =	1,554	70.4 g	234.1 g	35.0 g	42.4 g

Day 7 · Sunday

1,552 kcal · 68.7 g protein · 49.1 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	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	Dates and almonds ਖਜੂਰ ×1 · Almonds ×1	118	2.8 g	12.2 g	6.3 g	2.6 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	Roasted peanuts with black tea Peanuts ×0.6 · Black Tea, no sugar ×1	88	3.9 g	3.0 g	6.0 g	1.3 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	433 + 118 + 510 + 88 + 403 =	1,552	68.7 g	187.8 g	56.5 g	49.1 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.

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 Muscle gain · Vegan Maintenance · 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 weight loss plan?

It averages 1,559 kcal a day across the seven days, ranging from 1,550 to 1,595 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?

72.1 g a day on average, with 47.3 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, dal, fruit. 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 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.