This vegetarian day gives about 1,500 calories and 125 g of protein, from foods most Indian kitchens already have. Three changes make it work: Greek yogurt in place of regular dahi, measured oil and ghee, and a protein at every meal.
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast | Moong dal chilla with paneer2 chillas from ¼ cup (50 g) dry moong dal, 1 tsp oil, filled with 2 oz low-fat paneer and onion. ½ cup Greek-yogurt raita and mint chutney on the side. | ~395 | 35 g |
| Lunch | Rajma chawal with raita¾ cup rajma (1 tsp oil), ½ cup cooked rice, ¾ cup Greek-yogurt raita, onion and cucumber salad. | ~465 | 33 g |
| Snack | Masala chaas½ cup Greek yogurt blended with water, roasted cumin, mint and salt. | ~65 | 12 g |
| Dinner | Lighter palak paneer3 oz low-fat paneer in 1 cup spinach gravy (1 tsp oil, no cream), 1 small whole-wheat roti, ½ cup Greek-yogurt dahi, kachumber salad. | ~425 | 37 g |
| Snack | Roasted chana⅓ cup (40 g). | ~145 | 8 g |
| Total | One vegetarian day | ~1,495 | 125 g |
tsp = teaspoon · oz = ounce. Numbers are estimates.
Do you eat chicken, fish or eggs? Swap in any of these at about the same calories:
Regular dahi has about 4 g of protein in half a cup. Greek yogurt or hung curd has about 11 g. Use it for raita, chaas and lassi.
One tablespoon of ghee is about 120 calories. These recipes use 1 teaspoon per dish. The tadka still tastes like tadka.
Dal, rajma, chana, paneer, tofu, soya chunks, eggs or chicken. Eat it first, then the roti or rice.
Eat small amounts, slowly, and start with the protein. Khichdi with dahi, or a lassi made with Greek yogurt, is often easier than a full thali. If you cannot eat much for more than a day or two, tell us. More on side effects.
We check progress with a new scan every month, and adjust the plan with you.
Yes. The sample day on this page is fully vegetarian and comes to about 125 g of protein. The protein comes from moong dal, rajma, chana, paneer and Greek-yogurt dahi. Soya chunks and tofu are other good choices.
Yes, in a measured portion. Half a cup of cooked rice is about 105 calories. Eat your dal, rajma or paneer first, and the rice last.
Paneer is a good protein, but regular full-fat paneer is high in calories. Low-fat paneer, or a mix of paneer and tofu, gives you the same protein for fewer calories.
Not much. Regular homemade dahi has about 4 g of protein in half a cup. Greek yogurt or hung curd has about 11 g. That one swap adds a lot of protein across the day.
See sample days for other cuisines · How our 3D body scan works
Your first visit is free and includes a 3D body scan. We set your calorie and protein goal from the scan, and patients get the full meal guide in their own food tradition. Our physician speaks with you by phone during the visit. About 45 to 60 minutes at our Bellevue clinic. No obligation.
Book a free visit Call (425) 552-3755General information only, not medical advice. Calorie and protein numbers are estimates and change with brand and portion size. If you are our patient, talk to us before you change your plan. If you are not, ask your own prescriber or a registered dietitian. Adjust any meal for allergies, health conditions, and dietary or religious needs.