TrainersEye — Indian Vegetarian Meal Plan

Daily Calories:

Instructions: Select ONE option per meal (Option A or B — not both). Includes Dairy. | Hydration: 3–4 litres water daily. | Oil: Measure ghee/oil strictly. Do not free-pour.

🌅 Meal 1 — Breakfast 7:00 – 9:00 AM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Poha Cutlet with Coriander ChutneyPan-Cooked Flattened rice bound with potato and peas, shaped and cooked on a lightly oiled tawa instead of deep-fried.	3 Cutlets 2 tbsp Chutney 4 Cutlets 3 tbsp Chutney 1 glass Buttermilk 5 Cutlets 3 tbsp Chutney 1 glass Buttermilk 1 Banana	~370 kcal~500 kcal~625 kcal P: 25g32g40g \| C: 50g68g85g \| F: 8g11g14g
B	Besan Masala Toast with Tomato SaladProtein Start Gram flour spread thick on wholegrain bread and griddled, with a raw tomato and onion salad alongside.	2 slices Masala Toast 1 bowl Salad 3 slices Masala Toast 1 bowl Salad 4 slices Masala Toast 1 bowl Salad 1 Orange	~380 kcal~505 kcal~630 kcal P: 20g27g34g \| C: 55g72g90g \| F: 9g12g15g

☀️ Meal 2 — Lunch 12:30 – 2:00 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Arhar Dal Tadka with Steamed Rice & BhindiEveryday Base Pigeon pea tempered with cumin and garlic, served with steamed rice and dry okra.	1 cup Dal ½ cup Rice 1 cup Bhindi 1.5 cups Dal ¾ cup Rice 1.5 cups Bhindi 2 cups Dal 1 cup Rice 2 cups Bhindi	~485 kcal~645 kcal~805 kcal P: 28g37g46g \| C: 68g90g113g \| F: 11g15g19g
B	Aloo Gobi with Phulka & CurdFamiliar Staple Potato and cauliflower cooked dry with turmeric and cumin, served with phulka and set curd.	1.5 cups Aloo Gobi 1 Phulka ½ cup Curd 2 cups Aloo Gobi 2 Phulka ¾ cup Curd 2.5 cups Aloo Gobi 3 Phulka 1 cup Curd	~485 kcal~645 kcal~810 kcal P: 26g35g44g \| C: 70g93g116g \| F: 11g15g19g

🍵 Meal 3 — Evening Snack 4:30 – 5:30 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Moong Dal Kachori-Free SundalRaw Protein Boiled whole moong tempered with mustard, curry leaf and grated raw mango, taken in place of fried snacks.	1 cup Sundal 1.5 cups Sundal 1 Apple 2 cups Sundal 1 Apple	~225 kcal~295 kcal~370 kcal P: 11g14g18g \| C: 30g40g50g \| F: 7g9g11g
B	Masala Chaas with Roasted PeanutsLight Refresher Thin churned buttermilk with cumin and mint, taken with dry-roasted peanuts.	1 glass Chaas 15g Peanuts 1 glass Chaas 20g Peanuts 1 Guava 1 glass Chaas 25g Peanuts 1 Guava	~225 kcal~295 kcal~370 kcal P: 12g16g20g \| C: 28g38g48g \| F: 7g9g11g

🌙 Meal 4 — Dinner 7:30 – 9:00 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Matar Paneer with Tandoori RotiEvening Protein Low-fat paneer and green peas in an onion-tomato gravy without cream, with tandoori roti.	1 cup Matar Paneer 1 Roti 1 bowl Salad 1.5 cups Matar Paneer 2 Roti 1 bowl Salad 2 cups Matar Paneer 2 Roti 1 bowl Salad 1 tsp Ghee	~420 kcal~555 kcal~695 kcal P: 30g40g50g \| C: 52g70g88g \| F: 10g13g16g
B	Khatti Dal with Jeera RiceLight Close Red gram soured with tamarind and tempered with curry leaf, served with cumin rice.	1.5 cups Khatti Dal ½ cup Jeera Rice 2 cups Khatti Dal ¾ cup Jeera Rice 2.5 cups Khatti Dal 1 cup Jeera Rice 1 tsp Ghee	~420 kcal~555 kcal~690 kcal P: 28g37g47g \| C: 54g72g90g \| F: 10g13g16g

Daily Total (approx.)

~2000kcal

~85gProtein

~245gCarbs

~75gFat

Tracking: Monitor weekly body weight and adjust portions by ±10% if goals are not progressing. Keep total cooking oil/ghee minimal per the plan tier.

Micronutrients: Supplement with Vitamin B12, Vitamin D3, Berberine, and Citrus Bergamot to prioritize lipid and craving control alongside standard vegetarian protocols.

Written/Suggested by team of MMSx Certified Professionals (MMSx Authority).

Disclaimer: This plan is for educational purposes only. It does not constitute medical advice. Consult a physician before commencing any new nutritional protocol.

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INDIAN VEGETARIAN DIET PLAN