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Complete 7 Day Vegetarian Meal Plan

The document outlines a 7-day vegetarian Indian meal plan, detailing daily meals including breakfast, snacks, lunch, and dinner along with their calorie counts. Each day starts with warm lemon water and ends with herbal tea, featuring a variety of dishes such as vegetable khichdi, palak and tofu curry, and paneer tikka. The plan emphasizes balanced nutrition with a focus on vegetables, legumes, and whole grains.

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Sayli Gokhale
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678 views4 pages

Complete 7 Day Vegetarian Meal Plan

The document outlines a 7-day vegetarian Indian meal plan, detailing daily meals including breakfast, snacks, lunch, and dinner along with their calorie counts. Each day starts with warm lemon water and ends with herbal tea, featuring a variety of dishes such as vegetable khichdi, palak and tofu curry, and paneer tikka. The plan emphasizes balanced nutrition with a focus on vegetables, legumes, and whole grains.

Uploaded by

Sayli Gokhale
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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7-Day Vegetarian Indian Meal Plan

Day 1

6:30 AM: Warm Lemon Water (0 calories)

7:00 AM (Breakfast): Oats Poha (30g oats, mixed veggies, 1 tsp oil): 180 cal

Green tea: 0 cal

10:00 AM (Snack): 1 small apple: 52 cal

1:00 PM (Lunch): Vegetable Khichdi (30g rice, 20g dal, veggies): 200 cal

Cucumber salad: 15 cal

4:00 PM (Snack): Roasted peanuts (20g): 100 cal

7:00 PM (Dinner): Palak and Tofu curry (100g tofu, spinach, spices): 200 cal

1 small roti: 80 cal

9:00 PM: Herbal Tea (0 calories)

Day 2

6:30 AM: Warm Lemon Water (0 calories)

7:00 AM (Breakfast): Besan Chilla (2 medium) with chutney: 150 cal

Green tea: 0 cal

10:00 AM (Snack): 1 guava: 50 cal

1:00 PM (Lunch): Vegetable Sambar (1/2 cup rice, veggies): 150 cal

Curd: 60 cal

4:00 PM (Snack): Roasted makhana (20g): 80 cal

7:00 PM (Dinner): Vegetable Stir-fry with Tofu (100g): 200 cal

1 small roti: 80 cal

9:00 PM: Herbal Tea (0 calories)

Day 3

6:30 AM: Warm Lemon Water (0 calories)


7:00 AM (Breakfast): Vegetable Upma (30g semolina, veggies): 180 cal

Green tea: 0 cal

10:00 AM (Snack): 1 orange: 47 cal

1:00 PM (Lunch): Rajma curry with 1 small roti: 200 cal

Cucumber & tomato salad: 15 cal

4:00 PM (Snack): 5 almonds and 5 walnuts: 90 cal

7:00 PM (Dinner): Paneer Tikka (50g paneer): 200 cal

1 small roti: 80 cal

9:00 PM: Herbal Tea (0 calories)

Day 4

6:30 AM: Warm Lemon Water (0 calories)

7:00 AM (Breakfast): Vegetable Dalia (30g cracked wheat, veggies): 180 cal

Green tea: 0 cal

10:00 AM (Snack): 1 small apple: 52 cal

1:00 PM (Lunch): Chana Masala (1/2 cup rice): 200 cal

Curd: 60 cal

4:00 PM (Snack): Roasted almonds (20g): 100 cal

7:00 PM (Dinner): Mixed Vegetable curry with tofu (100g): 200 cal

1 small roti: 80 cal

9:00 PM: Herbal Tea (0 calories)

Day 5

6:30 AM: Warm Lemon Water (0 calories)

7:00 AM (Breakfast): Moong Dal Chilla (2 medium): 150 cal

Green tea: 0 cal

10:00 AM (Snack): 1 guava: 50 cal

1:00 PM (Lunch): Vegetable Biryani (30g rice): 200 cal


Raita (low-fat yogurt): 60 cal

4:00 PM (Snack): Roasted makhana (20g): 80 cal

7:00 PM (Dinner): Tofu Bhurji (100g tofu): 200 cal

1 small roti: 80 cal

9:00 PM: Herbal Tea (0 calories)

Day 6

6:30 AM: Warm Lemon Water (0 calories)

7:00 AM (Breakfast): Vegetable Poha (30g flattened rice): 180 cal

Green tea: 0 cal

10:00 AM (Snack): 1 orange: 47 cal

1:00 PM (Lunch): Moong Dal with 1 small roti: 180 cal

Cucumber salad: 15 cal

4:00 PM (Snack): Roasted peanuts (20g): 100 cal

7:00 PM (Dinner): Mixed Vegetable Stir-fry with tofu (100g): 200 cal

1 small roti: 80 cal

9:00 PM: Herbal Tea (0 calories)

Day 7

6:30 AM: Warm Lemon Water (0 calories)

7:00 AM (Breakfast): Vegetable Dosa with chutney (1 medium): 150 cal

Green tea: 0 cal

10:00 AM (Snack): 1 small apple: 52 cal

1:00 PM (Lunch): Vegetable Pulao (30g rice): 200 cal

Curd: 60 cal

4:00 PM (Snack): Roasted makhana (20g): 80 cal

7:00 PM (Dinner): Paneer and Spinach curry (100g paneer): 200 cal

1 small roti: 80 cal


9:00 PM: Herbal Tea (0 calories)

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