A Day in the Life of a 1700-1800 Calorie Vegetarian Indian Meal Plan

Looking for a balanced vegetarian Indian meal plan that keeps your daily calorie count between 1700 and 1800 calories? This plan, with its variety of simple, delicious Indian dishes, ensures you meet your nutrition needs without compromising on flavor or satisfaction.

Breakfast: 400-450 Calories

Vegetable Upma
1 cup: 200 calories
This dish is made with semolina, mixed vegetables (carrots, peas, beans), and flavorful spices, offering a perfect balance of textures and nutrients to start the day.

Curd/Yogurt
1 cup: 150 calories
Wholesome and rich in probiotics, yogurt adds a creamy element to your breakfast, aiding digestion and providing essential nutrients.

Fruit
1 medium banana or apple: 100 calories
A sweet and healthy way to add natural sweetness and essential vitamins to your morning routine.

Morning Snack: 100-150 Calories

Handful of Nuts
Almonds or walnuts (about 15-20g): 100-150 calories
Roasted or raw nuts are not only delicious but also rich in healthy fats, protein, and essential minerals.

Lunch: 500-600 Calories

Brown Rice
1 cup cooked: 215 calories
Whole grains offer a slow release of energy and keep you feeling full and satisfied.

Dal Tadka
1 cup: 200 calories
This dish, made with lentils cooked with spices and tempered with ghee or oil, is a comforting and nutritious meal that provides a good source of protein and fiber.

Mixed Vegetable Sabzi
1 cup: 150 calories
A variety of sautéed, seasonal vegetables seasoned with spices, offering a vibrant and colorful component to your lunch.

Salad
Cucumber, Tomato, Carrot: 50 calories
A refreshing mix of crunchy vegetables to cleanse your palate and add some greens to your meal.

Afternoon Snack: 100-150 Calories

Roasted Chickpeas
1/2 cup: 120 calories
A crunchy, satisfying snack rich in protein and fiber, perfect for curbing hunger and boosting your energy levels.

Green Tea or Herbal Tea
No sugar: 0 calories
A refreshing and hydrating option to keep you energized and focused throughout the afternoon.

Dinner: 500-600 Calories

Whole Wheat Roti
2 medium: 200 calories
A simple yet fulfilling staple of Indian cuisine, offering a whole grain base for the meal.

Paneer Bhurji
1 cup: 300 calories
Scrambled paneer with onions, tomatoes, and spices, providing a rich source of protein and flavor.

Vegetable Raita
1/2 cup: 50 calories
A light and refreshing yogurt-based accompaniment that adds a cool element to the meal, balancing out the flavors and textures.

Evening Snack: Optional if Calorie Count Allows

Popcorn (Air-Popped, No Butter)
3 cups: 90 calories
A low-calorie, satisfying snack for those cravings after dinner.

Total Estimated Calories: 1700-1800

Nutritional Notes:

Protein Sources: Dal, paneer, yogurt, nuts, and chickpeas. Carbohydrates: Whole grains, rice, roti, fruits, and vegetables. Fats: Nuts, ghee if used in cooking, and oil in moderation. Vitamins and Minerals: A variety of vegetables and fruits for essential nutrients.

Tips:

Adjust portion sizes based on individual energy needs. Incorporate seasonal vegetables for freshness and variety. Stay hydrated with water, herbal teas, or infused waters throughout the day.

This plan is a general guideline that can be modified based on personal preferences, nutritional requirements, and specific dietary needs.