1200 Calorie Indian Veg Diet Chart

A 7-day vegetarian meal plan of everyday Indian home food — breakfast, lunch, snacks and dinner — adding up to about 1200 calories a day. This is a low-calorie plan, typically used for weight loss by shorter or less active women.

From FitDesi.in — https://fitdesi.in/diet-chart/1200-calorie-veg-diet

1218
kcal / day
52 g
Protein / day
153 g
Carbs / day
44 g
Fat / day
Share on WhatsApp Customise this plan

Your 7-day 1200 calorie meal plan

Meal What to eat kcal Protein
Early Morning 6:30 – 7:00 am 1 glass jeera water + 10 almonds 2.6 g protein 96 2.6 g
Breakfast 8:00 – 9:00 am 3 pieces moong dal cheela + 1 tbsp green chutney 15.4 g protein 234 15.4 g
Mid-Morning 11:00 am 2 katori papaya + 1 medium banana 2.5 g protein 177 2.5 g
Lunch 1:00 – 2:00 pm 1 medium roti + 1 katori palak paneer + 1 katori moong dal 17.2 g protein 312 17.2 g
Evening Snack 5:00 pm 1 cup chai + 1 cup murmura 3.6 g protein 129 3.6 g
Dinner 8:00 – 8:30 pm 1 medium roti + 1½ katori moong dal + 1 katori patta gobhi matar 13.6 g protein 281 13.6 g
Day total Carbs 166 g · Fat 39 g · Fibre 37 g 1229 55 g

Meal What to eat kcal Protein
Early Morning 6:30 – 7:00 am 1 glass jeera water + 10 almonds 2.6 g protein 96 2.6 g
Breakfast 8:00 – 9:00 am 2 rava idli + 2 tablespoons coconut chutney 10.5 g protein 286 10.5 g
Mid-Morning 11:00 am 2 medium guava 2.6 g protein 78 2.6 g
Lunch 1:00 – 2:00 pm 1 medium roti + 1 katori palak paneer + 1 katori moong dal 17.2 g protein 312 17.2 g
Evening Snack 5:00 pm 1 cup chai + 1 cup murmura 3.6 g protein 129 3.6 g
Dinner 8:00 – 8:30 pm 1 medium roti + 1½ katori sabut moong dal + 1 katori gajar methi 10.9 g protein 287 10.9 g
Day total Carbs 140 g · Fat 48 g · Fibre 46 g 1188 47 g

Meal What to eat kcal Protein
Early Morning 6:30 – 7:00 am 1 glass jeera water + 10 almonds 2.6 g protein 96 2.6 g
Breakfast 8:00 – 9:00 am 3 pieces moong dal cheela + 1 tbsp green chutney 15.4 g protein 234 15.4 g
Mid-Morning 11:00 am 2 medium guava + 1 medium banana 3.9 g protein 183 3.9 g
Lunch 1:00 – 2:00 pm 1 medium roti + 1 katori palak paneer + 1 katori moong dal 17.2 g protein 312 17.2 g
Evening Snack 5:00 pm 1 cup chai + 1 cup murmura 3.6 g protein 129 3.6 g
Dinner 8:00 – 8:30 pm 1 medium roti + 1½ katori masoor dal + 1 katori aloo palak 10.2 g protein 280 10.2 g
Day total Carbs 164 g · Fat 41 g · Fibre 43 g 1234 53 g

Meal What to eat kcal Protein
Early Morning 6:30 – 7:00 am 1 glass jeera water + 10 almonds 2.6 g protein 96 2.6 g
Breakfast 8:00 – 9:00 am 2 rava idli + 2 tablespoons coconut chutney 10.5 g protein 286 10.5 g
Mid-Morning 11:00 am 1 medium apple 0.4 g protein 94 0.4 g
Lunch 1:00 – 2:00 pm 1 medium roti + 1 katori palak paneer + 1 katori moong dal 17.2 g protein 312 17.2 g
Evening Snack 5:00 pm 1 cup chai + 1 cup murmura 3.6 g protein 129 3.6 g
Dinner 8:00 – 8:30 pm 2 medium roti + 1 katori moong dal + 1 katori patta gobhi matar 14.3 g protein 315 14.3 g
Day total Carbs 161 g · Fat 43 g · Fibre 33 g 1232 49 g

Meal What to eat kcal Protein
Early Morning 6:30 – 7:00 am 1 glass jeera water + 10 almonds 2.6 g protein 96 2.6 g
Breakfast 8:00 – 9:00 am 4 pieces moong dal cheela + 1 tbsp green chutney 20.4 g protein 307 20.4 g
Mid-Morning 11:00 am 1 glass coconut water + 1 medium guava 2 g protein 77 2 g
Lunch 1:00 – 2:00 pm 1 medium roti + 1 katori palak paneer + 1 katori moong dal 17.2 g protein 312 17.2 g
Evening Snack 5:00 pm 1 cup chai + 1 cup murmura 3.6 g protein 129 3.6 g
Dinner 8:00 – 8:30 pm 2 idli + 1 katori sambar 9.2 g protein 275 9.2 g
Day total Carbs 151 g · Fat 40 g · Fibre 31 g 1196 55 g

Meal What to eat kcal Protein
Early Morning 6:30 – 7:00 am 1 glass jeera water + 10 almonds 2.6 g protein 96 2.6 g
Breakfast 8:00 – 9:00 am 2 rava idli + 2 tablespoons coconut chutney 10.5 g protein 286 10.5 g
Mid-Morning 11:00 am 1 glass coconut water + 1 medium guava 2 g protein 77 2 g
Lunch 1:00 – 2:00 pm 1 medium roti + 1 katori palak paneer + 1 katori moong dal 17.2 g protein 312 17.2 g
Evening Snack 5:00 pm 1 cup chai + 1 cup murmura 3.6 g protein 129 3.6 g
Dinner 8:00 – 8:30 pm 1 medium roti + 1 katori kadai paneer + 1 katori green salad 10.7 g protein 328 10.7 g
Day total Carbs 141 g · Fat 53 g · Fibre 33 g 1228 47 g

Meal What to eat kcal Protein
Early Morning 6:30 – 7:00 am 1 glass jeera water + 10 almonds 2.6 g protein 96 2.6 g
Breakfast 8:00 – 9:00 am 4 pieces moong dal cheela + 1 tbsp green chutney 20.4 g protein 307 20.4 g
Mid-Morning 11:00 am 1 glass coconut water + 1 medium guava 2 g protein 77 2 g
Lunch 1:00 – 2:00 pm 1 medium roti + 1 katori palak paneer + 1 katori moong dal 17.2 g protein 312 17.2 g
Evening Snack 5:00 pm 1 cup chai + 1 cup murmura 3.6 g protein 129 3.6 g
Dinner 8:00 – 8:30 pm 1 bowl khichdi + 1 katori curd 12.5 g protein 298 12.5 g
Day total Carbs 150 g · Fat 42 g · Fibre 27 g 1219 58 g

Home-style portions: 1 katori ≈ 150 g, 1 medium roti ≈ 40 g. Cook with 1–2 teaspoons of oil or ghee per dish.

Making this 1200 calorie plan work

  • Do not go below 1,200 calories a day without medical supervision, and keep protein high so you lose fat rather than muscle.
  • Drink 2–3 litres of water a day; tea and coffee are counted with a little milk and sugar.
  • Swap like for like — one dal for another, one fruit for another — to keep it interesting.
  • Weigh yourself once a week. If nothing changes in 2–3 weeks, adjust by 100–200 calories.

Frequently asked questions

This is a low-calorie plan, typically used for weight loss by shorter or less active women. Whether it creates a deficit for you depends on your weight, height and activity. Use the TDEE calculator to find your maintenance calories; eating about 500 calories below that usually leads to roughly half a kilo of weight loss a week.

Across the 7 days this chart averages about 52 g of protein, 153 g of carbohydrates and 44 g of fat a day. If you are trying to build or keep muscle, aim for 1.2–1.6 g of protein per kg of bodyweight.

Yes. Swap like for like within the same meal — one dal for another, roti for a similar portion of rice, one fruit for another. You can also create a fresh plan in the diet chart generator, or check any meal in the thali calculator.

This is a general healthy-eating plan, not a medical diet. If you have diabetes, PCOS, thyroid disease, kidney problems, are pregnant or take regular medication, ask your doctor or a registered dietitian to adjust it for you.

Other diet charts

1400 kcal Veg 1500 kcal Veg 1600 kcal Veg 1800 kcal Veg 2000 kcal Veg 2200 kcal Veg 2500 kcal Veg 1200 kcal Non-Veg 1400 kcal Non-Veg 1500 kcal Non-Veg 1600 kcal Non-Veg 1800 kcal Non-Veg 2000 kcal Non-Veg 2200 kcal Non-Veg 2500 kcal Non-Veg
Find your calorie target Thali calorie calculator Protein calculator

Nutrition values: Indian Nutrient Databank and ICMR-NIN food composition tables. General information, not medical advice — see our disclaimer.