Meal chart · Vegetarian · Maintenance

7-day maintenance diet plan
vegetarian, 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

2,043kcal / day Day to day the chart runs 1,995–2,052 kcal, with 67–91 g of protein and 46.4 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 83.2 g · 16.4% Carbs 262.1 g · 51.7% Fat 71.9 g · 31.9%

మూలం·Computed from ThaliFacts food data·జూలై 2026న సమీక్షించాం

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

Grainroti, rice, poha, idli, dosa 2.3కటోరి 652kcal 21%ప్లేట్‌లో
Dal & legumedal, chana, rajma, besan, soya, sattu 3.6కటోరి 709kcal 32%ప్లేట్‌లో
Vegetable & fruitsabzi, saag, salad, fruit 1.6కటోరి 179kcal 14%ప్లేట్‌లో
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 3.0కటోరి 359kcal 27%ప్లేట్‌లో
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 0.6కటోరి 143kcal 5%ప్లేట్‌లో

Grain takes 21% of the plate and 32% of the energy; vegetables take 14% of the plate and 9% of the energy. Dal and legume sit at 3.6 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.

మూలం·Served weights and energy from the dishes in this chart·5 plate groups, composite dishes assigned whole·జూలై 2026న సమీక్షించాం

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 ఈ ప్లాన్‌లోని ప్రతి సంఖ్యా ఇక్కడి ఒక నిజమైన సర్వింగ్ నుంచే వచ్చింది.

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.

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: 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 · Vegetarian — the seven day totals and their average.
Day	Calories	Protein	Carbs	Fat	Fibre
Day 1 · Monday	2,051	86.4 g	229.1 g	86.7 g	33.1 g
Day 2 · Tuesday	2,049	85.0 g	272.3 g	66.5 g	55.9 g
Day 3 · Wednesday	2,050	90.8 g	238.6 g	81.4 g	43.3 g
Day 4 · Thursday	2,051	78.2 g	274.5 g	70.4 g	48.3 g
Day 5 · Friday	2,050	88.6 g	270.3 g	67.2 g	55.9 g
Day 6 · Saturday	2,052	86.3 g	280.3 g	62.7 g	54.4 g
Day 7 · Sunday	1,995	67.4 g	269.4 g	68.7 g	34.2 g
7-day average	2,043	83.2 g	262.1 g	71.9 g	46.4 g

Week total 14,298 kcal ÷ 7 = 2,043 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 · 86.4 g protein · 33.1 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	Methi thepla with curd మెంతి థేప్లా ×3 · Curd (Dahi) ×1	450	13.7 g	50.1 g	21.6 g	6.6 g
Mid-morning	Banana with a glass of milk Banana ×1 · Toned Milk ×1	205	7.7 g	33.4 g	4.3 g	1.8 g
Lunch	Gatte ki sabzi with roti and curd గట్టే కీ సబ్జీest ×1 · Roti (Chapati) ×2 · Curd (Dahi) ×0.7	489	20.9 g	59.6 g	18.6 g	10.2 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	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	450 + 205 + 489 + 356 + 551 =	2,051	86.4 g	229.1 g	86.7 g	33.1 g

Day 2 · Tuesday

2,049 kcal · 85.0 g protein · 55.9 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	Dosa with sambar and chutney సాదా దోస ×2 · Sambar ×1 · Coconut Chutney ×0.7	406	9.6 g	55.7 g	15.2 g	8.5 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	Roti, dal, sabzi, curd and salad Roti (Chapati) ×2 · Toor Dal (Arhar) Tadka ×1 · Mixed Vegetable Sabzi ×1 · Curd (Dahi) ×1 · గ్రీన్ సలాడ్ ×1	577	21.1 g	74.6 g	21.0 g	16.2 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	Three roti with soya chunk curry Roti (Chapati) ×3 · Soya Chunk Curry ×1.2 · గ్రీన్ సలాడ్ ×1	536	30.2 g	77.4 g	11.7 g	18.6 g
Day total	406 + 118 + 577 + 412 + 536 =	2,049	85.0 g	272.3 g	66.5 g	55.9 g

Day 3 · Wednesday

2,050 kcal · 90.8 g protein · 43.3 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	Two paneer paratha with curd పనీర్ పరాఠా ×2 · Curd (Dahi) ×1	695	29.1 g	56.8 g	39.1 g	8.4 g
Mid-morning	ఒక అరటిపండు Banana ×1	105	1.3 g	24.0 g	0.3 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	Chai with chana chaat Masala Chai ×1 · Chana Chaat ×0.7	214	9.3 g	29.7 g	6.3 g	6.3 g
Dinner	Roti with soya chunk curry Roti (Chapati) ×2 · Soya Chunk Curry ×1 · గ్రీన్ సలాడ్ ×1	403	23.7 g	55.5 g	9.6 g	14.2 g
Day total	695 + 105 + 633 + 214 + 403 =	2,050	90.8 g	238.6 g	81.4 g	43.3 g

Day 4 · Thursday

2,051 kcal · 78.2 g protein · 48.3 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 Besan Chilla ×2 · Green Chutney ×0.5	433	20.1 g	44.2 g	19.4 g	14.7 g
Mid-morning	Sweet lassi Sweet Lassi ×1	203	5.3 g	30.0 g	6.8 g	0.0 g
Lunch	Rajma with a full plate of rice and curd Rajma Curry ×1.2 · Boiled White Rice ×1.5 · Curd (Dahi) ×1	601	20.6 g	90.9 g	16.9 g	12.5 g
Evening snack	Sattu sharbat Sattu Sharbatest ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Dinner	Makki roti with sarson ka saag and curd Makki di Roti ×1.5 · Sarson ka Saag ×1 · Curd (Dahi) ×0.7	486	14.7 g	59.4 g	21.0 g	12.3 g
Day total	433 + 203 + 601 + 328 + 486 =	2,051	78.2 g	274.5 g	70.4 g	48.3 g

Day 5 · Friday

2,050 kcal · 88.6 g protein · 55.9 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 Sattu Sharbatest ×1 · Besan Chilla ×2	750	37.2 g	93.0 g	25.2 g	22.9 g
Mid-morning	Lassi with almonds Sweet Lassi ×1 · Almonds ×1	275	7.7 g	31.3 g	13.0 g	1.4 g
Lunch	Soya chunk curry with roti Soya Chunk Curry ×1 · Roti (Chapati) ×2 · గ్రీన్ సలాడ్ ×1	403	23.7 g	55.5 g	9.6 g	14.2 g
Evening snack	Corn chaat Corn Chaat ×1	156	4.3 g	24.0 g	4.8 g	3.6 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	750 + 275 + 403 + 156 + 466 =	2,050	88.6 g	270.3 g	67.2 g	55.9 g

Day 6 · Saturday

2,052 kcal · 86.3 g protein · 54.4 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 · Green Chutney ×0.5	395	20.8 g	42.0 g	14.8 g	8.2 g
Mid-morning	Sattu sharbat Sattu Sharbatest ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Lunch	Three roti, dal, sabzi, curd and salad Roti (Chapati) ×3 · Toor Dal (Arhar) Tadka ×1.2 · Mixed Vegetable Sabzi ×1 · Curd (Dahi) ×1 · గ్రీన్ సలాడ్ ×1	698	25.5 g	96.9 g	22.5 g	20.0 g
Evening snack	Small bhel puri భేల్ పూరీ ×0.7	165	3.8 g	25.2 g	5.3 g	2.1 g
Dinner	Roti with rajma and curd Roti (Chapati) ×2 · Rajma Curry ×1 · Curd (Dahi) ×0.7	466	18.6 g	66.2 g	13.8 g	15.3 g
Day total	395 + 328 + 698 + 165 + 466 =	2,052	86.3 g	280.3 g	62.7 g	54.4 g

Day 7 · Sunday

1,995 kcal · 67.4 g protein · 34.2 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	Oats with milk, peanuts and a banana Masala Oats ×1 · Toned Milk ×1 · Peanuts ×0.8 · Banana ×1	528	19.7 g	68.6 g	18.3 g	8.3 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	Dal, rice, bhindi and curd Toor Dal (Arhar) Tadka ×1 · Boiled White Rice ×1 · భిండీ మసాలా ×1 · Curd (Dahi) ×0.7	518	15.4 g	66.9 g	20.4 g	9.3 g
Evening snack	Sweet lassi Sweet Lassi ×1	203	5.3 g	30.0 g	6.8 g	0.0 g
Dinner	Kala chana with rice and curd కాలా చనా కూర ×1.2 · Boiled White Rice ×1 · Curd (Dahi) ×1	528	20.7 g	76.7 g	14.9 g	13.1 g
Day total	528 + 218 + 518 + 203 + 528 =	1,995	67.4 g	269.4 g	68.7 g	34.2 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 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 పంజాబీ South Indian తమిళం Kerala Andhra & Telangana బెంగాలీ గుజరాతీ All 13 regions Every shopping list

The questions that come after the chart

How many calories a day is this vegetarian maintenance plan?

It averages 2,043 kcal a day across the seven days, ranging from 1,995 to 2,052 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?

83.2 g a day on average, with 46.4 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 curd, paneer, 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. 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.