1800 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 1800 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/1800-calorie-veg-diet
1779
kcal / day
66 g
Protein / day
222 g
Carbs / day
69 g
Fat / day
Your 7-day 1800 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 | 2 katori pomegranate 2.6 g protein | 110 | 2.6 g |
| Lunch 1:00 – 2:00 pm | 2 medium roti + 1 katori mixed dal + 1 katori matar paneer + 1 katori green salad 20.6 g protein | 533 | 20.6 g |
| Evening Snack 5:00 pm | 1 cup chai + 2 pieces dhokla 6.5 g protein | 165 | 6.5 g |
| Dinner 8:00 – 8:30 pm | 1½ bowls khichdi + 1 katori curd 16 g protein | 398 | 16 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 221 g · Fat 65 g · Fibre 38 g | 1757 | 66 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 katori pomegranate 2.6 g protein | 110 | 2.6 g |
| Lunch 1:00 – 2:00 pm | 2 medium roti + 1 katori chana masala + 1 katori green salad + 1 katori curd 21.4 g protein | 516 | 21.4 g |
| Evening Snack 5:00 pm | 1 cup chai + 2 pieces dhokla 6.5 g protein | 165 | 6.5 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 |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 209 g · Fat 74 g · Fibre 43 g | 1761 | 63 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 | ½ katori rice + 1½ katori sambar + 1 katori cabbage thoran + 1 katori curd 17.5 g protein | 566 | 17.5 g |
| Evening Snack 5:00 pm | 1 katori sprouts salad 11.3 g protein | 158 | 11.3 g |
| Dinner 8:00 – 8:30 pm | 3 medium roti + 1½ katori masoor dal + 1 katori aloo palak 15.6 g protein | 424 | 15.6 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 229 g · Fat 66 g · Fibre 53 g | 1808 | 68 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 katori pomegranate 2.6 g protein | 110 | 2.6 g |
| Lunch 1:00 – 2:00 pm | 3 medium roti + 1 katori soya matar + 1 katori dal + 1 katori green salad 22.6 g protein | 554 | 22.6 g |
| Evening Snack 5:00 pm | 1 cup coffee + 1 handful peanuts 8.1 g protein | 191 | 8.1 g |
| Dinner 8:00 – 8:30 pm | 1 bowl vegetable khichdi + 1 katori cucumber raita 17.3 g protein | 375 | 17.3 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 208 g · Fat 74 g · Fibre 43 g | 1782 | 71 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 | 4 medium roti + 1 katori palak paneer + 1 katori moong dal 25.3 g protein | 528 | 25.3 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 | 1 katori rice + 1 katori rasam + 1 katori beans thoran 9.1 g protein | 417 | 9.1 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 238 g · Fat 63 g · Fibre 44 g | 1770 | 63 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 | 2 medium roti + 1½ katori dal + 1 katori aloo gobi + 1 katori green salad 22.7 g protein | 538 | 22.7 g |
| Evening Snack 5:00 pm | 1 cup chai + 2 pieces dhokla 6.5 g protein | 165 | 6.5 g |
| Dinner 8:00 – 8:30 pm | 3 medium roti + 1½ katori sabut moong dal + 1 katori gajar methi 16.3 g protein | 431 | 16.3 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 240 g · Fat 65 g · Fibre 49 g | 1791 | 68 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 | ½ katori rice + 1 katori sambar + 1 katori beans thoran + 1 katori curd 16.2 g protein | 530 | 16.2 g |
| Evening Snack 5:00 pm | 1 cup chai + 2 pieces dhokla 6.5 g protein | 165 | 6.5 g |
| Dinner 8:00 – 8:30 pm | 1 bowl dalia khichdi + 1 katori curd 20.6 g protein | 433 | 20.6 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 211 g · Fat 75 g · Fibre 38 g | 1784 | 65 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 1800 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 66 g of protein, 222 g of carbohydrates and 69 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
1600 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.