1400 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 1400 calories a day. This is a common weight-loss target for many women and for less active men.
From FitDesi.in — https://fitdesi.in/diet-chart/1400-calorie-veg-diet
1416
kcal / day
53 g
Protein / day
181 g
Carbs / day
53 g
Fat / day
Your 7-day 1400 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 | 4 pieces moong dal cheela + 1 tbsp green chutney 20.4 g protein | 307 | 20.4 g |
| Mid-Morning 11:00 am | 1 medium apple 0.4 g protein | 94 | 0.4 g |
| Lunch 1:00 – 2:00 pm | ½ katori rice + 1 katori rasam + 1 katori avial + 1 katori curd 12.7 g protein | 415 | 12.7 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 164 g · Fat 55 g · Fibre 33 g | 1369 | 50 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 | 1 pesarattu + 2 tablespoons coconut chutney 13.4 g protein | 366 | 13.4 g |
| Mid-Morning 11:00 am | 1 medium banana 1.3 g protein | 105 | 1.3 g |
| Lunch 1:00 – 2:00 pm | ½ katori rice + 1 katori dal palak + 1 katori bhindi masala + 1 katori curd 13.6 g protein | 408 | 13.6 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 + 1½ katori moong dal + 1 katori patta gobhi matar 16.3 g protein | 353 | 16.3 g |
| Day total | Carbs 181 g · Fat 59 g · Fibre 35 g | 1457 | 51 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 medium banana 1.3 g protein | 105 | 1.3 g |
| Lunch 1:00 – 2:00 pm | 1 medium roti + 1 katori rajma + ½ katori rice + 1 katori cucumber raita 19.6 g protein | 416 | 19.6 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 | 3 idli + 1 katori sambar 11.3 g protein | 340 | 11.3 g |
| Day total | Carbs 213 g · Fat 33 g · Fibre 30 g | 1393 | 59 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 | 1 pesarattu + 2 tablespoons coconut chutney 13.4 g protein | 366 | 13.4 g |
| Mid-Morning 11:00 am | 1 medium banana 1.3 g protein | 105 | 1.3 g |
| Lunch 1:00 – 2:00 pm | ½ katori rice + 1 katori rasam + 1 katori avial + 1 katori curd 12.7 g protein | 415 | 12.7 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 166 g · Fat 66 g · Fibre 34 g | 1439 | 44 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 medium banana 1.3 g protein | 105 | 1.3 g |
| Lunch 1:00 – 2:00 pm | 1 medium roti + 1 katori mixed dal + 1 katori matar paneer + 1 katori green salad 17.9 g protein | 461 | 17.9 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 177 g · Fat 50 g · Fibre 29 g | 1396 | 58 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 | 1 pesarattu + 2 tablespoons coconut chutney 13.4 g protein | 366 | 13.4 g |
| Mid-Morning 11:00 am | 2 medium orange 1.8 g protein | 96 | 1.8 g |
| Lunch 1:00 – 2:00 pm | 1 medium roti + 1 katori chana masala + 1 katori green salad + 1 katori curd 18.7 g protein | 444 | 18.7 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 plain dosa + 1 katori sambar + 2 tablespoons coconut chutney 9.6 g protein | 345 | 9.6 g |
| Day total | Carbs 175 g · Fat 64 g · Fibre 35 g | 1476 | 50 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 | 2 medium orange 1.8 g protein | 96 | 1.8 g |
| Lunch 1:00 – 2:00 pm | 1 medium roti + 1 katori dal + 1 katori aloo gobi + 1 katori green salad 15.7 g protein | 406 | 15.7 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 + 1½ katori masoor dal + 1 katori aloo palak 12.9 g protein | 352 | 12.9 g |
| Day total | Carbs 193 g · Fat 43 g · Fibre 37 g | 1386 | 57 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 1400 calorie plan work
- Expect to feel hungrier on busy days — lean on dal, curd, sprouts and vegetables, which fill you up for few calories.
- 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 common weight-loss target for many women and for less active men. 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 53 g of protein, 181 g of carbohydrates and 53 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
1200 kcal Veg
1500 kcal Veg
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1800 kcal Veg
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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
Nutrition values: Indian Nutrient Databank and ICMR-NIN food composition tables. General information, not medical advice — see our disclaimer.