1600 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 1600 calories a day. This suits gradual weight loss for many men, or weight maintenance for active women.
From FitDesi.in — https://fitdesi.in/diet-chart/1600-calorie-veg-diet
1576
kcal / day
56 g
Protein / day
204 g
Carbs / day
58 g
Fat / day
Your 7-day 1600 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 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 cup chai + 1 cup murmura 3.6 g protein | 129 | 3.6 g |
| Dinner 8:00 – 8:30 pm | 3 idli + 1½ katori sambar 13.8 g protein | 413 | 13.8 g |
| Day total | Carbs 244 g · Fat 42 g · Fibre 38 g | 1596 | 57 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 | 1 katori rice + 1 katori rasam + 1 katori avial + 1 katori curd 14.4 g protein | 505 | 14.4 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 201 g · Fat 67 g · Fibre 36 g | 1601 | 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 | 3 methi paratha + 1 katori curd 13.3 g protein | 365 | 13.3 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 | 1½ bowls khichdi + 1 katori curd 16 g protein | 398 | 16 g |
| Day total | Carbs 197 g · Fat 58 g · Fibre 35 g | 1559 | 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 chana masala + 1 katori green salad + 1 katori curd 18.7 g protein | 444 | 18.7 g |
| Evening Snack 5:00 pm | 1 katori sprouts salad 11.3 g protein | 158 | 11.3 g |
| Dinner 8:00 – 8:30 pm | 1 plain dosa + 1½ katori sambar + 2 tablespoons coconut chutney 12.1 g protein | 418 | 12.1 g |
| Day total | Carbs 183 g · Fat 66 g · Fibre 45 g | 1578 | 60 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 | 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 katori sprouts salad 11.3 g protein | 158 | 11.3 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 197 g · Fat 57 g · Fibre 46 g | 1560 | 57 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 | 2 medium roti + 1 katori soya matar + 1 katori dal + 1 katori green salad 19.9 g protein | 482 | 19.9 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 | 1 bowl vegetable khichdi + 1 katori cucumber raita 17.3 g protein | 375 | 17.3 g |
| Day total | Carbs 201 g · Fat 60 g · Fibre 38 g | 1579 | 60 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 apple 0.4 g protein | 94 | 0.4 g |
| Lunch 1:00 – 2:00 pm | 3 medium roti + 1 katori palak paneer + 1 katori moong dal 22.6 g protein | 456 | 22.6 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 | 1 katori rice + 1 katori rasam + 1 katori beans thoran 9.1 g protein | 417 | 9.1 g |
| Day total | Carbs 205 g · Fat 58 g · Fibre 38 g | 1557 | 52 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 1600 calorie plan work
- Spread protein across the day: dal or curd at lunch and dinner, and an egg, paneer or sprouts at breakfast.
- 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 suits gradual weight loss for many men, or weight maintenance for 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 56 g of protein, 204 g of carbohydrates and 58 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
1500 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.