TrainersEye — Indian Vegetarian Meal Plan

Daily Calories:

Instructions: Select ONE option per meal (Option A or B). 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	Upma with Roasted Cashew & PeasQuick Savoury Semolina tempered with mustard, curry leaf and green chilli, folded with peas and cashew.	1 cup Upma 5 Cashews 1.5 cups Upma 8 Cashews 1 Banana 2 cups Upma 10 Cashews 1 Banana	~375 kcal~500 kcal~625 kcal P: 26g34g42g \| C: 48g64g80g \| F: 9g12g15g
B	Mooli Paratha with Thick CurdWeekend Staple Wholewheat paratha stuffed with grated radish and ajwain, cooked with a measured spoon of ghee, served with curd.	1 Paratha ½ cup Curd 2 Parathas ¾ cup Curd 2 Parathas 1 cup Curd 1 Apple	~375 kcal~505 kcal~630 kcal P: 22g29g36g \| C: 54g72g90g \| F: 8g11g14g

☀️ Meal 2 — Lunch 12:30 – 2:00 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Sindhi Kadhi with Steamed RiceCultured Gravy Gram-flour kadhi built with drumstick, okra and tamarind rather than curd, served with steamed rice.	1.5 cups Sindhi Kadhi ½ cup Rice 2 cups Sindhi Kadhi ¾ cup Rice 2.5 cups Sindhi Kadhi 1 cup Rice	~485 kcal~645 kcal~810 kcal P: 24g32g40g \| C: 72g96g120g \| F: 11g15g19g
B	Sarson-Free Chholia Masala with Bajra RotiSeasonal Green Fresh green chickpeas cooked dry with ginger, ajwain and amchur, served with pearl-millet roti.	1 cup Chholia 1 Bajra Roti 1.5 cups Chholia 2 Bajra Roti 2 cups Chholia 2 Bajra Roti 1 tsp Mustard Oil	~485 kcal~645 kcal~805 kcal P: 30g40g50g \| C: 64g85g106g \| F: 12g16g20g

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

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Dhokla with Green ChutneySteamed Snack Fermented gram batter steamed into soft squares, served with coriander chutney and no sugar syrup.	5 pieces Dhokla 2 tbsp Chutney 7 pieces Dhokla 3 tbsp Chutney 1 Pear 9 pieces Dhokla 3 tbsp Chutney 1 Pear	~225 kcal~295 kcal~370 kcal P: 13g17g21g \| C: 27g36g45g \| F: 7g9g12g
B	Sattu Sharbat with Roasted MakhanaCooling Protein Roasted gram sattu whisked into cold water with lemon and rock salt, with dry-roasted fox nuts.	1 glass Sattu 20g Makhana 1 glass Sattu 30g Makhana 1 Orange 1 glass Sattu 40g Makhana 1 Orange	~220 kcal~290 kcal~360 kcal P: 9g12g15g \| C: 32g42g52g \| F: 6g8g10g

🌙 Meal 4 — Dinner 7:30 – 9:00 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Kala Chana Ghugni with Brown RiceFibre Anchor Black chickpeas cooked down with onion, ginger and panch phoron into a thick ghugni, served over brown rice.	1 cup Ghugni ½ cup Brown Rice 1 bowl Salad 1.5 cups Ghugni ¾ cup Brown Rice 1 bowl Salad 2 cups Ghugni 1 cup Brown Rice 1 bowl Salad	~420 kcal~555 kcal~695 kcal P: 26g35g44g \| C: 56g75g94g \| F: 10g13g16g
B	Lauki Kofta-Free Curry with PhulkaLight Close Bottle gourd simmered in a light tomato gravy with ginger, served with phulka rather than fried kofta.	1.5 cups Lauki Curry 1 Phulka 2 cups Lauki Curry 2 Phulka 2.5 cups Lauki Curry 2 Phulka 1 tsp Ghee	~410 kcal~545 kcal~680 kcal P: 32g42g52g \| C: 50g67g84g \| F: 9g12g15g

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