2000 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 2000 calories a day. This is around maintenance for many active adults, or a moderate weight-loss target for larger, active men.
From FitDesi.in — https://fitdesi.in/diet-chart/2000-calorie-veg-diet
2023
kcal / day
74 g
Protein / day
280 g
Carbs / day
67 g
Fat / day
Your 7-day 2000 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 | 5 pieces moong dal cheela + 1 tbsp green chutney 25.4 g protein | 380 | 25.4 g |
| Mid-Morning 11:00 am | 1 glass salted lassi + 1 medium apple 3.8 g protein | 141 | 3.8 g |
| Lunch 1:00 – 2:00 pm | 1 katori rice + 1 katori sambar + 1 katori cabbage thoran + 1 katori curd 16.7 g protein | 583 | 16.7 g |
| Evening Snack 5:00 pm | 1 katori sprouts salad 11.3 g protein | 158 | 11.3 g |
| Dinner 8:00 – 8:30 pm | 4 medium roti + 1½ katori masoor dal + 1 katori aloo palak 18.3 g protein | 496 | 18.3 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 259 g · Fat 62 g · Fibre 50 g | 1944 | 83 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 uttapam + 1 katori sambar 12.4 g protein | 452 | 12.4 g |
| Mid-Morning 11:00 am | 1 glass salted lassi + 1 medium apple 3.8 g protein | 141 | 3.8 g |
| Lunch 1:00 – 2:00 pm | 4 medium roti + 1 katori soya matar + 1 katori dal + 1 katori green salad 25.3 g protein | 626 | 25.3 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 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 253 g · Fat 79 g · Fibre 47 g | 2029 | 78 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 aloo paratha + 1 katori curd 12.9 g protein | 508 | 12.9 g |
| Mid-Morning 11:00 am | 1 glass salted lassi + 1 medium apple 3.8 g protein | 141 | 3.8 g |
| Lunch 1:00 – 2:00 pm | 5 medium roti + 1 katori palak paneer + 1 katori moong dal 28 g protein | 600 | 28 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 | 1½ katori rice + 1 katori rasam + 1 katori beans thoran 10.9 g protein | 507 | 10.9 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 282 g · Fat 79 g · Fibre 43 g | 2106 | 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 uttapam + 1 katori sambar 12.4 g protein | 452 | 12.4 g |
| Mid-Morning 11:00 am | 1 glass salted lassi + 1 medium apple 3.8 g protein | 141 | 3.8 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 + 1 katori mixed pulse salad 9.6 g protein | 200 | 9.6 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 269 g · Fat 64 g · Fibre 55 g | 1948 | 72 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 | 2½ bowls oats + 1 medium banana 15.1 g protein | 480 | 15.1 g |
| Mid-Morning 11:00 am | 1 glass salted lassi + 1 medium apple 3.8 g protein | 141 | 3.8 g |
| Lunch 1:00 – 2:00 pm | 1 katori rice + 1 katori sambar + 1 katori beans thoran + 1 katori curd 17.9 g protein | 620 | 17.9 g |
| Evening Snack 5:00 pm | 1 cup chai + 2 cups murmura 4.7 g protein | 183 | 4.7 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 286 g · Fat 70 g · Fibre 42 g | 2043 | 70 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 uttapam + 1 katori sambar 12.4 g protein | 452 | 12.4 g |
| Mid-Morning 11:00 am | 1 glass salted lassi + 1 medium apple 3.8 g protein | 141 | 3.8 g |
| Lunch 1:00 – 2:00 pm | 1½ katori rice + 1½ katori dal palak + 1 katori bhindi masala + 1 katori curd 18.7 g protein | 628 | 18.7 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 | 4 medium roti + 1½ katori moong dal + 1 katori patta gobhi matar 21.7 g protein | 497 | 21.7 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 286 g · Fat 70 g · Fibre 45 g | 2068 | 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 | 2½ bowls oats + 1 medium banana 15.1 g protein | 480 | 15.1 g |
| Mid-Morning 11:00 am | 1 glass salted lassi + 1 medium apple 3.8 g protein | 141 | 3.8 g |
| Lunch 1:00 – 2:00 pm | 2 medium roti + 1 katori rajma + 1 katori rice + 1 katori cucumber raita 24 g protein | 578 | 24 g |
| Evening Snack 5:00 pm | 1 katori sprouts salad 11.3 g protein | 158 | 11.3 g |
| Dinner 8:00 – 8:30 pm | 4 idli + 1½ katori sambar 15.9 g protein | 478 | 15.9 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 329 g · Fat 43 g · Fibre 49 g | 2021 | 78 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 2000 calorie plan work
- If you train, keep the bigger carb portions (rice, roti) around your workouts.
- 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 around maintenance for many active adults, or a moderate weight-loss target for larger, 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 74 g of protein, 280 g of carbohydrates and 67 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
1800 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.