EP 5/100: Full Day of Eating (Vegetarian) for Fat Loss – 1,800 Calories!
Here’s a 1,800-calorie vegetarian fat loss meal plan with 3 high-protein meals made using simple home-cooked Indian foods.
MEAL 1– Ragi Moong Dosa + Peanut Chutney – 570 kcal
Carbs: 78g | Protein: 22g | Fat: 20g
Main Ingredients (Calorie Contributors):
To Make Dosas:
• Ragi – 50g: 165 Cal
• Green Moong (Raw) – 50g: 170 Cal
• Ghee – 5g: 44 Cal
To Make Peanut Chutney:
• Peanuts – 15g: 85 Cal
• Urad Dal – 5g: 17 Cal
• Chana Dal – 5g: 22 Cal
• Ghee – 5g: 44 Cal
Other Ingredients:
• Spices, salt, extras – 25 Cal
➡️ With the above quantities, I got 3 medium-sized dosas and one small bowl of chutney.
MEAL 2– Paneer Butter Masala + Chapati + Salad – 620 kcal
Carbs: 60g | Protein: 39g | Fat: 24g
Main Ingredients (Calorie Contributors):
• Paneer (High-Protein, Organic) – 100g: 213 Cal
• Aashirvaad Multigrain Atta – 50g: 183 Cal
• Ghee – 10g: 88 Cal
• Curd – 50g: 31 Cal
• Cucumber – 200g: 30 Cal
• Carrot – 50g: 20 Cal
➡️ With 50g atta, I made 2 medium chapatis.
MEAL 3– Chickpeas Curry + Chapati + Salad + Curd – 600 kcal
Carbs: 97g | Protein: 23g | Fat: 17g
Main Ingredients (Calorie Contributors):
• Chickpeas (Raw) – 50g: 182 Cal
• Aashirvaad Multigrain Atta – 50g: 183 Cal
• Ghee – 10g: 88 Cal
• Curd – 100g: 61 Cal
• Cucumber – 100g: 15 Cal
• Carrot – 50g: 20 Cal
• Broccoli – 50g: 17 Cal
TOTAL FOR THE DAY – 1,800 kcal
Carbs: 235g
Protein: 84g
Fat: 61g
Products Used:
• Atta – Aashirvaad Multigrain
• Curd – Sid’s Farm
• Paneer – Akshayakalpa High-Protein Paneer
DM “PLAN” for a customized plan based on your goals — fat loss, muscle gain, or overall health.
DISCLAIMER & GUIDELINES:
• These are just sample meals based on the quantities I used.
• You can modify recipes the way you like.
• Feel free to mix and match meals from previous episodes to build your own plan.
• Every individual is different — what works for one may not work for another.
• Always consult a certified nutritionist or dietitian before following any diet plan, especially if you have health conditions.