1500 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 1500 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/1500-calorie-veg-diet
1505
kcal / day
55 g
Protein / day
192 g
Carbs / day
57 g
Fat / day
Your 7-day 1500 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 | 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 + 1½ katori dal palak + 1 katori bhindi masala + 1 katori curd 15.2 g protein | 448 | 15.2 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 + 1½ katori moong dal + 1 katori patta gobhi matar 16.3 g protein | 353 | 16.3 g |
| Day total | Carbs 185 g · Fat 61 g · Fibre 36 g | 1496 | 52 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 methi paratha + 1 katori curd 13.3 g protein | 365 | 13.3 g |
| Mid-Morning 11:00 am | 1 medium banana 1.3 g protein | 105 | 1.3 g |
| Lunch 1:00 – 2:00 pm | 2 medium roti + 1 katori rajma + ½ katori rice + 1 katori cucumber raita 22.3 g protein | 488 | 22.3 g |
| Evening Snack 5:00 pm | 1 glass salted lassi + 1 katori fruit salad 4.8 g protein | 164 | 4.8 g |
| Dinner 8:00 – 8:30 pm | 3 idli + 1½ katori sambar 13.8 g protein | 413 | 13.8 g |
| Day total | Carbs 251 g · Fat 43 g · Fibre 40 g | 1631 | 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 | 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 | 2 medium roti + 1 katori kadai paneer + 1 katori green salad 13.4 g protein | 400 | 13.4 g |
| Day total | Carbs 181 g · Fat 67 g · Fibre 36 g | 1511 | 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 | 2 katori pomegranate 2.6 g protein | 110 | 2.6 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 vegetable khichdi + 1 katori cucumber raita 17.3 g protein | 375 | 17.3 g |
| Day total | Carbs 183 g · Fat 53 g · Fibre 34 g | 1478 | 64 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 | ½ katori rice + 1 katori sambar + 1 katori cabbage thoran + 1 katori curd 15 g protein | 493 | 15 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 188 g · Fat 53 g · Fibre 37 g | 1473 | 56 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 soya matar + 1 katori dal + 1 katori green salad 17.2 g protein | 410 | 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 vegetable khichdi + 1 katori cucumber raita 17.3 g protein | 375 | 17.3 g |
| Day total | Carbs 180 g · Fat 58 g · Fibre 34 g | 1472 | 56 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 1500 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 55 g of protein, 192 g of carbohydrates and 57 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
1400 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
Nutrition values: Indian Nutrient Databank and ICMR-NIN food composition tables. General information, not medical advice — see our disclaimer.