High-Protein Indian Vegetarian Meal Plan under 1500 Calories

A high-protein Indian vegetarian meal plan that totals under 1500 calories can be a great way to get the nutrients your body needs without overloading on calories. This comprehensive guide provides a balanced and flavorful approach to vegetarian eating, ensuring both satisfaction and good health.

Breakfast (Approx. 350 Calories)

Moong Dal Chilla

2 medium-sized

Moong dal chilla, a nutritious breakfast option, is made with 1 cup of moong dal (split green gram), spices, and chopped vegetables. This dish provides approximately 200 calories and 14 grams of protein.

Ingredients: 1 cup moong dal, spices, vegetables

Greek Yogurt

1/2 cup

Greek yogurt adds a protein-rich and creamy layer to your breakfast, contributing about 100 calories and 10 grams of protein.

Ingredients: 1/2 cup Greek yogurt

Fruit (Optional)

1 small apple or banana

Including a small piece of fruit such as a banana or an apple provides additional nutrients and flavor, with about 50 calories and 0.5 grams of protein.

Ingredients: 1 small apple or banana

Mid-Morning Snack (Approx. 150 Calories)

Roasted Chickpeas

1/2 cup

Roasted chickpeas make a crunchy and protein-rich snack, adding about 120 calories and 6 grams of protein.

Ingredients: 1/2 cup chickpeas

Lunch (Approx. 400 Calories)

Quinoa Pulao

1 cup

This dish is made with 1/2 cup of cooked quinoa mixed with a variety of vegetables and spices, providing approximately 220 calories and 8 grams of protein.

Ingredients: 1/2 cup cooked quinoa, mixed vegetables, spices

Palak Paneer

1/2 cup

Palak paneer, a classic dish made with low-fat paneer and spinach, contributes about 180 calories and 14 grams of protein.

Ingredients: low-fat paneer, spinach

Afternoon Snack (Approx. 150 Calories)

Cottage Cheese Paneer

100g

Cottage cheese paneer is a high-protein option, providing about 100 calories and 18 grams of protein.

Ingredients: 100g paneer, carrots (optional 1 medium carrot, about 25 calories and 0.5 grams of protein)

Dinner (Approx. 400 Calories)

Mixed Vegetable Stir-fry

1 cup

This filling dinner is made with 100g of tofu and a variety of vegetables, providing approximately 200 calories and 20 grams of protein.

Ingredients: 100g tofu, various vegetables

Brown Rice

1/2 cup cooked

Brown rice adds an extra boost of protein and fiber, contributing about 110 calories and 3 grams of protein.

Ingredients: 1/2 cup cooked brown rice

Dal Tadka

1/2 cup

This flavorful dish made with lentils and spices provides approximately 90 calories and 7 grams of protein.

Ingredients: lentils, spices

Daily Totals

Total Calories:

1500

Total Protein:

100g

Tips for Preparation

Use minimal oil while cooking to keep calories in check. Incorporate spices like turmeric, cumin, and coriander for flavor without adding calories. Adjust portion sizes based on personal caloric needs and preferences.

This meal plan provides a good balance of macronutrients while emphasizing protein sources including legumes, dairy, and quinoa. Feel free to modify the ingredients based on availability and personal taste!