Nutrition
Indian Meal Plans
Simple Indian meals designed around your goal, diet preference and budget.
Personalized
Create My Meal Plan
Tell us about yourself and get an estimated calorie and protein target with a practical Indian meal plan built around your goal, diet and budget.
Choose Your Diet
Choose Your Goal
Vegetarian — Weight Loss
Moderate calorie intake built around high-protein vegetarian foods, vegetables, fruits and fibre with controlled portions.
Focus
Example Foods
Sample Meal Plan 1
| Meal | Food |
|---|---|
| Breakfast | Vegetable poha + curd + fruit |
| Lunch | 2 rotis + dal + mixed vegetable sabzi + salad |
| Snack | Roasted chana + tea/coffee without excessive added sugar |
| Dinner | 2 rotis + tofu/paneer + vegetable sabzi + salad |
Sample Meal Plan 2
| Meal | Food |
|---|---|
| Breakfast | Oats cooked in milk + banana + a small portion of nuts |
| Lunch | Rice + rajma + cucumber/tomato salad + curd |
| Snack | Greek yogurt/curd + fruit |
| Dinner | 2 rotis + dal + mixed vegetables + tofu |
Sample Meal Plan 3
| Meal | Food |
|---|---|
| Breakfast | 2 moong dal chillas + curd + fruit |
| Lunch | 2 rotis + chole + vegetable sabzi + salad |
| Snack | Roasted chana + fruit |
| Dinner | Paneer/tofu bhurji + 2 rotis + vegetables |
These are sample meal structures, not individualized calorie prescriptions. Portion sizes should be adjusted according to the individual's calorie needs and goal.
These are sample meal structures for educational purposes. Portion sizes should be adjusted according to your individual calorie needs, activity level and goal.
Disclaimer
Praveen Trains provides general fitness and nutrition information for educational purposes. Individual nutrition needs vary. If you have a medical condition, food allergy, eating disorder, are pregnant or breastfeeding, or have been advised to follow a therapeutic diet, consult a qualified healthcare professional or registered dietitian before making significant dietary changes.