Meal chart · Jain · Weight loss

7-day weight loss diet plan
Jain, 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

1,605kcal / day Day to day the chart runs 1,550–1,698 kcal, with 65–71 g of protein and 33.4 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 68.9 g · 17.3% Carbs 189.9 g · 47.7% Fat 62.0 g · 35%

SOURCE·Computed from ThaliFacts food data·REVIEWED JUL 2026

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

Grainroti, rice, poha, idli, dosa 2.3katori 581kcal 26%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 2.0katori 377kcal 23%of plate
Vegetable & fruitsabzi, saag, salad, fruit 1.1katori 77kcal 13%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 2.7katori 450kcal 31%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 0.6katori 119kcal 7%of plate

Grain takes 26% of the plate and 36% of the energy; vegetables take 13% of the plate and 5% of the energy. Dal and legume sit at 2.0 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.

SOURCE·Served weights and energy from the dishes in this chart·5 plate groups, composite dishes assigned whole·REVIEWED JUL 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 Every figure in this plan traces back to a real serving here.

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.

Jain: Every dish below is one that is routinely cooked the Jain way. The dish names are the ordinary ones — cook them without onion, garlic and root vegetables, as you already do. Leaving the onion out changes the nutrition figures only slightly; leaving out potato changes them more, and where a dish is built on potato it has simply been excluded rather than fudged.

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 · Jain — the seven day totals and their average.
Day	Calories	Protein	Carbs	Fat	Fibre
Day 1 · Monday	1,550	71.0 g	166.3 g	64.4 g	32.1 g
Day 2 · Tuesday	1,557	70.0 g	165.4 g	68.1 g	28.8 g
Day 3 · Wednesday	1,562	69.3 g	172.2 g	64.5 g	35.3 g
Day 4 · Thursday	1,583	68.7 g	197.6 g	57.4 g	28.1 g
Day 5 · Friday	1,698	68.8 g	191.1 g	71.7 g	39.0 g
Day 6 · Saturday	1,629	69.2 g	208.5 g	55.5 g	36.7 g
Day 7 · Sunday	1,659	65.1 g	228.0 g	52.6 g	34.1 g
7-day average	1,605	68.9 g	189.9 g	62.0 g	33.4 g

Week total 11,238 kcal ÷ 7 = 1,605 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

1,550 kcal · 71.0 g protein · 32.1 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	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
Mid-morning	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 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	Paneer tikka Paneer Tikka ×0.6	176	11.2 g	5.0 g	12.6 g	0.7 g
Dinner	Roti, dal and mixed sabzi Roti (Chapati) ×2 · Toor Dal (Arhar) Tadka ×1 · Mixed Vegetable Sabzi ×1	466	15.7 g	66.5 g	14.6 g	13.8 g
Day total	395 + 90 + 423 + 176 + 466 =	1,550	71.0 g	166.3 g	64.4 g	32.1 g

Day 2 · Tuesday

1,557 kcal · 70.0 g protein · 28.8 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	Paneer paratha with curd Paneer Paratha ×1 · Curd (Dahi) ×1	392	16.9 g	30.7 g	22.6 g	4.2 g
Mid-morning	Glass of toned milk Toned Milk ×1	100	6.4 g	9.4 g	4.0 g	0.0 g
Lunch	Kadai paneer with roti and salad Kadai Paneer ×1 · Roti (Chapati) ×2 · Green Salad ×1	471	20.4 g	52.5 g	20.0 g	11.7 g
Evening snack	Two idli with chutney Idli ×2 · Coconut Chutney ×0.5	134	4.1 g	23.6 g	2.2 g	2.5 g
Dinner	Paneer bhurji with roti Paneer Bhurji ×1 · Roti (Chapati) ×2 · Green Salad ×1	460	22.2 g	49.2 g	19.3 g	10.4 g
Day total	392 + 100 + 471 + 134 + 460 =	1,557	70.0 g	165.4 g	68.1 g	28.8 g

Day 3 · Wednesday

1,562 kcal · 69.3 g protein · 35.3 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 Idli ×3 · Sambar ×1 · Coconut Chutney ×0.7	292	9.6 g	47.6 g	6.5 g	8.4 g
Mid-morning	Roasted peanuts Peanuts ×0.6	85	3.8 g	2.4 g	6.0 g	1.3 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	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 palak paneer Roti (Chapati) ×2 · Palak Paneer ×1 · Green Salad ×1	381	16.2 g	48.8 g	12.6 g	11.8 g
Day total	292 + 85 + 448 + 356 + 381 =	1,562	69.3 g	172.2 g	64.5 g	35.3 g

Day 4 · Thursday

1,583 kcal · 68.7 g protein · 28.1 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 Masala Oats ×1 · Toned Milk ×0.6 · Almonds ×1	342	13.3 g	39.0 g	14.6 g	6.2 g
Mid-morning	Sattu sharbat Sattu Sharbatest ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Lunch	Gatte ki sabzi with roti and curd Gatte Ki Sabziest ×1 · Roti (Chapati) ×2 · Curd (Dahi) ×0.7	489	20.9 g	59.6 g	18.6 g	10.2 g
Evening snack	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
Dinner	Khichdi with curd Moong Dal Khichdi ×1.3 · Curd (Dahi) ×1	334	12.3 g	44.5 g	11.9 g	2.9 g
Day total	342 + 328 + 489 + 90 + 334 =	1,583	68.7 g	197.6 g	57.4 g	28.1 g

Day 5 · Friday

1,698 kcal · 68.8 g protein · 39.0 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	Almonds and walnuts Almonds ×1 · Walnuts ×0.5	113	3.4 g	2.0 g	10.1 g	1.8 g
Lunch	Three roti with kadai paneer and curd Kadai Paneer ×1 · Roti (Chapati) ×3 · Curd (Dahi) ×1	633	27.4 g	72.6 g	26.1 g	12.6 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	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	313 + 113 + 633 + 88 + 551 =	1,698	68.8 g	191.1 g	71.7 g	39.0 g

Day 6 · Saturday

1,629 kcal · 69.2 g protein · 36.7 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 · Green Chutney ×0.5	395	20.8 g	42.0 g	14.8 g	8.2 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	Khichdi with kadhi Moong Dal Khichdi ×1.3 · Punjabi Kadhi ×1	394	12.9 g	49.3 g	16.0 g	5.3 g
Evening snack	Sattu sharbat Sattu Sharbatest ×1	328	17.5 g	50.0 g	6.3 g	8.8 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	395 + 134 + 394 + 328 + 378 =	1,629	69.2 g	208.5 g	55.5 g	36.7 g

Day 7 · Sunday

1,659 kcal · 65.1 g protein · 34.1 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	Cornflakes with milk and banana Cornflakes with Milk ×1 · Banana ×1	295	7.7 g	56.0 g	4.3 g	3.0 g
Mid-morning	Dates and almonds Dates (Khajoor) ×1 · Almonds ×1	118	2.8 g	12.2 g	6.3 g	2.6 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 Sattu Sharbatest ×1 · Peanuts ×0.6	412	21.3 g	52.4 g	12.3 g	10.0 g
Dinner	Paneer bhurji with roti Paneer Bhurji ×1 · Roti (Chapati) ×2 · Green Salad ×1	460	22.2 g	49.2 g	19.3 g	10.4 g
Day total	295 + 118 + 374 + 412 + 460 =	1,659	65.1 g	228.0 g	52.6 g	34.1 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 Maintenance · Jain Diabetes-friendly · Jain Weight loss · Vegan Muscle gain · Vegan Maintenance · Vegan

Or start from where you are from

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The questions that come after the chart

How many calories a day is this Jain weight loss plan?

It averages 1,605 kcal a day across the seven days, ranging from 1,550 to 1,698 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?

68.9 g a day on average, with 33.4 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 ₹650 of groceries for one adult for the week at indicative metro retail rates, or about ₹90 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 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.