2200 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 2200 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/2200-calorie-veg-diet
2162
kcal / day
74 g
Protein / day
287 g
Carbs / day
78 g
Fat / day
Your 7-day 2200 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 | 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 | 6 medium roti + 1 katori palak paneer + 1 katori moong dal 30.7 g protein | 672 | 30.7 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 | 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 299 g · Fat 79 g · Fibre 47 g | 2214 | 75 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 + 1½ katori dal + 1 katori aloo gobi + 1 katori green salad 28.1 g protein | 682 | 28.1 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 | 4 medium roti + 1½ katori sabut moong dal + 1 katori gajar methi 19 g protein | 503 | 19 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 314 g · Fat 66 g · Fibre 61 g | 2164 | 80 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 | 1 katori rice + 1½ katori sambar + 1 katori beans thoran + 1 katori curd 20.4 g protein | 693 | 20.4 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 254 g · Fat 92 g · Fibre 40 g | 2144 | 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 + 3 pieces dhokla 8.5 g protein | 210 | 8.5 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 293 g · Fat 71 g · Fibre 46 g | 2113 | 73 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 | 3 medium roti + 1 katori rajma + 1 katori rice + 1 katori cucumber raita 26.7 g protein | 650 | 26.7 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 | 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 293 g · Fat 73 g · Fibre 43 g | 2154 | 75 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 katori rice + 1 katori rasam + 1 katori avial + 1 katori curd 17.9 g protein | 685 | 17.9 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 | 4 medium roti + 1 katori kadai paneer + 1 katori green salad 18.8 g protein | 544 | 18.8 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 290 g · Fat 84 g · Fibre 47 g | 2199 | 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 | 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 | 3 medium roti + 1½ katori mixed dal + 1 katori matar paneer + 1 katori green salad 25.2 g protein | 652 | 25.2 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 | 2 bowls khichdi + 1 katori curd 19.5 g protein | 498 | 19.5 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 270 g · Fat 84 g · Fibre 41 g | 2149 | 74 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 2200 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, 287 g of carbohydrates and 78 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
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2000 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.