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Week 3 — 1500 kcal vegetarian
7 days from 7 Oct 2026
Drink 8–10 glasses of water through the day.
Cook with no more than 3 teaspoons of oil a day.
Day 1 · Wed 7 Oct
Food
Quantity
kcal
Protein
Carbs
Fat
Breakfast
374
Oats, cooked in water
1 cup (234 g)
166
5.9 g
28.1 g
3.6 g
Milk, 2% fat
0.5 cup (122 g)
61
4 g
5.9 g
2.4 g
Banana
1 medium (118 g)
105
1.3 g
27 g
0.4 g
Almonds
6 almond (7.2 g)
42
1.5 g
1.6 g
3.6 g
Mid-morning
95
Apple, with skin
1 medium (182 g)
95
0.5 g
25.1 g
0.3 g
Lunch
604
Roti / chapati, whole wheat
2 piece (86 g)
257
6.8 g
39.7 g
7.9 g
Lentils (dal), boiled
0.75 cup (148.5 g)
172
13.4 g
29.9 g
0.6 g
Okra (bhindi), cooked
1 cup slices (160 g)
35
3 g
7.2 g
0.3 g
Curd / yogurt, plain, low fat
0.5 cup (122.5 g)
77
6.4 g
8.6 g
1.9 g
Mustard oil
0.5 tbsp (7 g)
62
0 g
0 g
7 g
Evening snack
70
Chickpeas (chana), boiled
0.25 cup (41 g)
67
3.6 g
11.2 g
1.1 g
Tea, black, brewed, no milk or sugar
1 cup (237 g)
2
0 g
0.7 g
0 g
Dinner
353
Rice, brown, cooked
0.5 cup (101 g)
124
2.8 g
25.8 g
1 g
Kidney beans (rajma), boiled
0.5 cup (88.5 g)
112
7.7 g
20.2 g
0.4 g
Spinach, cooked
1 cup (180 g)
41
5.4 g
6.8 g
0.5 g
Cucumber, with peel
1 cup slices (104 g)
16
0.7 g
3.8 g
0.1 g
Olive oil
0.5 tbsp (6.8 g)
60
0 g
0 g
6.8 g
Day total (target 1,500 kcal)
1,495
62.9 g
241.5 g
37.8 g
Day 2 · Thu 8 Oct
Food
Quantity
kcal
Protein
Carbs
Fat
Breakfast
331
Oats, cooked in water
1 cup (234 g)
166
5.9 g
28.1 g
3.6 g
Milk, 2% fat
0.5 cup (122 g)
61
4 g
5.9 g
2.4 g
Papaya
1 cup 1" pieces (145 g)
62
0.7 g
15.7 g
0.4 g
Almonds
6 almond (7.2 g)
42
1.5 g
1.6 g
3.6 g
Mid-morning
95
Apple, with skin
1 medium (182 g)
95
0.5 g
25.1 g
0.3 g
Lunch
584
Roti / chapati, whole wheat
2 piece (86 g)
257
6.8 g
39.7 g
7.9 g
Mung beans (moong), boiled
0.75 cup (151.5 g)
159
10.6 g
29 g
0.6 g
Cauliflower, cooked
1 cup (124 g)
29
2.3 g
5.1 g
0.6 g
Curd / yogurt, plain, low fat
0.5 cup (122.5 g)
77
6.4 g
8.6 g
1.9 g
Mustard oil
0.5 tbsp (7 g)
62
0 g
0 g
7 g
Evening snack
70
Chickpeas (chana), boiled
0.25 cup (41 g)
67
3.6 g
11.2 g
1.1 g
Tea, black, brewed, no milk or sugar
1 cup (237 g)
2
0 g
0.7 g
0 g
Dinner
386
Rice, brown, cooked
0.5 cup (101 g)
124
2.8 g
25.8 g
1 g
Tofu, firm
0.4 cup (100.8 g)
145
17.4 g
2.8 g
8.8 g
Spinach, cooked
1 cup (180 g)
41
5.4 g
6.8 g
0.5 g
Cucumber, with peel
1 cup slices (104 g)
16
0.7 g
3.8 g
0.1 g
Olive oil
0.5 tbsp (6.8 g)
60
0 g
0 g
6.8 g
Day total (target 1,500 kcal)
1,465
68.6 g
209.8 g
46.4 g
Day 3 · Fri 9 Oct
Food
Quantity
kcal
Protein
Carbs
Fat
Breakfast
369
Bread, whole wheat
2 slice (64 g)
161
8 g
27.3 g
2.2 g
Milk, 2% fat
0.5 cup (122 g)
61
4 g
5.9 g
2.4 g
Banana
1 medium (118 g)
105
1.3 g
27 g
0.4 g
Almonds
6 almond (7.2 g)
42
1.5 g
1.6 g
3.6 g
Mid-morning
62
Orange
1 fruit (131 g)
62
1.2 g
15.4 g
0.2 g
Lunch
604
Roti / chapati, whole wheat
2 piece (86 g)
257
6.8 g
39.7 g
7.9 g
Lentils (dal), boiled
0.75 cup (148.5 g)
172
13.4 g
29.9 g
0.6 g
Okra (bhindi), cooked
1 cup slices (160 g)
35
3 g
7.2 g
0.3 g
Curd / yogurt, plain, low fat
0.5 cup (122.5 g)
77
6.4 g
8.6 g
1.9 g
Mustard oil
0.5 tbsp (7 g)
62
0 g
0 g
7 g
Evening snack
70
Chickpeas (chana), boiled
0.25 cup (41 g)
67
3.6 g
11.2 g
1.1 g
Tea, black, brewed, no milk or sugar
1 cup (237 g)
2
0 g
0.7 g
0 g
Dinner
342
Quinoa, cooked
0.5 cup (92.5 g)
111
4.1 g
19.7 g
1.8 g
Kidney beans (rajma), boiled
0.5 cup (88.5 g)
112
7.7 g
20.2 g
0.4 g
Green beans, cooked
1 cup (125 g)
44
2.4 g
9.9 g
0.4 g
Cucumber, with peel
1 cup slices (104 g)
16
0.7 g
3.8 g
0.1 g
Olive oil
0.5 tbsp (6.8 g)
60
0 g
0 g
6.8 g
Day total (target 1,500 kcal)
1,446
64 g
227.9 g
37 g
Day 4 · Sat 10 Oct
Food
Quantity
kcal
Protein
Carbs
Fat
Breakfast
318
Oats, cooked in water
1 cup (234 g)
166
5.9 g
28.1 g
3.6 g
Milk, 2% fat
0.5 cup (122 g)
61
4 g
5.9 g
2.4 g
Mango
0.5 cup pieces (82.5 g)
50
0.7 g
12.4 g
0.3 g
Almonds
6 almond (7.2 g)
42
1.5 g
1.6 g
3.6 g
Mid-morning
95
Apple, with skin
1 medium (182 g)
95
0.5 g
25.1 g
0.3 g
Lunch
603
Roti / chapati, whole wheat
2 piece (86 g)
257
6.8 g
39.7 g
7.9 g
Lentils (dal), boiled
0.75 cup (148.5 g)
172
13.4 g
29.9 g
0.6 g
Eggplant (brinjal), cooked
1 cup (99 g)
35
0.8 g
8.6 g
0.2 g
Curd / yogurt, plain, low fat
0.5 cup (122.5 g)
77
6.4 g
8.6 g
1.9 g
Mustard oil
0.5 tbsp (7 g)
62
0 g
0 g
7 g
Evening snack
38
Sweet corn, boiled
0.25 cup (37.3 g)
36
1.3 g
7.8 g
0.6 g
Tea, black, brewed, no milk or sugar
1 cup (237 g)
2
0 g
0.7 g
0 g
Dinner
353
Rice, brown, cooked
0.5 cup (101 g)
124
2.8 g
25.8 g
1 g
Kidney beans (rajma), boiled
0.5 cup (88.5 g)
112
7.7 g
20.2 g
0.4 g
Spinach, cooked
1 cup (180 g)
41
5.4 g
6.8 g
0.5 g
Cucumber, with peel
1 cup slices (104 g)
16
0.7 g
3.8 g
0.1 g
Olive oil
0.5 tbsp (6.8 g)
60
0 g
0 g
6.8 g
Day total (target 1,500 kcal)
1,408
57.8 g
224.9 g
37.1 g
Day 5 · Sun 11 Oct
Food
Quantity
kcal
Protein
Carbs
Fat
Breakfast
374
Oats, cooked in water
1 cup (234 g)
166
5.9 g
28.1 g
3.6 g
Milk, 2% fat
0.5 cup (122 g)
61
4 g
5.9 g
2.4 g
Banana
1 medium (118 g)
105
1.3 g
27 g
0.4 g
Almonds
6 almond (7.2 g)
42
1.5 g
1.6 g
3.6 g
Mid-morning
75
Guava
2 fruit (110 g)
75
2.8 g
15.8 g
1.1 g
Lunch
584
Roti / chapati, whole wheat
2 piece (86 g)
257
6.8 g
39.7 g
7.9 g
Pigeon peas (toor / arhar), boiled
0.75 cup (126 g)
152
8.5 g
29.3 g
0.5 g
Okra (bhindi), cooked
1 cup slices (160 g)
35
3 g
7.2 g
0.3 g
Curd / yogurt, plain, low fat
0.5 cup (122.5 g)
77
6.4 g
8.6 g
1.9 g
Mustard oil
0.5 tbsp (7 g)
62
0 g
0 g
7 g
Evening snack
70
Chickpeas (chana), boiled
0.25 cup (41 g)
67
3.6 g
11.2 g
1.1 g
Tea, black, brewed, no milk or sugar
1 cup (237 g)
2
0 g
0.7 g
0 g
Dinner
340
Rice, brown, cooked
0.5 cup (101 g)
124
2.8 g
25.8 g
1 g
Black-eyed peas (lobia), boiled
0.5 cup (85.5 g)
99
6.6 g
17.8 g
0.5 g
Spinach, cooked
1 cup (180 g)
41
5.4 g
6.8 g
0.5 g
Cucumber, with peel
1 cup slices (104 g)
16
0.7 g
3.8 g
0.1 g
Olive oil
0.5 tbsp (6.8 g)
60
0 g
0 g
6.8 g
Day total (target 1,500 kcal)
1,442
59.3 g
229.1 g
38.5 g
Day 6 · Mon 12 Oct
Food
Quantity
kcal
Protein
Carbs
Fat
Breakfast
413
Oats, cooked in water
1 cup (234 g)
166
5.9 g
28.1 g
3.6 g
Milk, 2% fat
0.5 cup (122 g)
61
4 g
5.9 g
2.4 g
Pomegranate
1 cup arils (174 g)
144
2.9 g
32.5 g
2 g
Almonds
6 almond (7.2 g)
42
1.5 g
1.6 g
3.6 g
Mid-morning
95
Apple, with skin
1 medium (182 g)
95
0.5 g
25.1 g
0.3 g
Lunch
590
Roti / chapati, whole wheat
2 piece (86 g)
257
6.8 g
39.7 g
7.9 g
Lentils (dal), boiled
0.75 cup (148.5 g)
172
13.4 g
29.9 g
0.6 g
Bottle gourd (lauki), cooked
1 cup (146 g)
22
0.9 g
5.4 g
0 g
Curd / yogurt, plain, low fat
0.5 cup (122.5 g)
77
6.4 g
8.6 g
1.9 g
Mustard oil
0.5 tbsp (7 g)
62
0 g
0 g
7 g
Evening snack
70
Chickpeas (chana), boiled
0.25 cup (41 g)
67
3.6 g
11.2 g
1.1 g
Tea, black, brewed, no milk or sugar
1 cup (237 g)
2
0 g
0.7 g
0 g
Dinner
333
Millet, cooked
0.5 cup (87 g)
104
3.1 g
20.6 g
0.9 g
Kidney beans (rajma), boiled
0.5 cup (88.5 g)
112
7.7 g
20.2 g
0.4 g
Spinach, cooked
1 cup (180 g)
41
5.4 g
6.8 g
0.5 g
Cucumber, with peel
1 cup slices (104 g)
16
0.7 g
3.8 g
0.1 g
Olive oil
0.5 tbsp (6.8 g)
60
0 g
0 g
6.8 g
Day total (target 1,500 kcal)
1,500
62.7 g
240 g
39 g
Day 7 · Tue 13 Oct
Food
Quantity
kcal
Protein
Carbs
Fat
Breakfast
369
Bread, whole wheat
2 slice (64 g)
161
8 g
27.3 g
2.2 g
Milk, 2% fat
0.5 cup (122 g)
61
4 g
5.9 g
2.4 g
Banana
1 medium (118 g)
105
1.3 g
27 g
0.4 g
Almonds
6 almond (7.2 g)
42
1.5 g
1.6 g
3.6 g
Mid-morning
101
Pear
1 medium (178 g)
101
0.6 g
27.1 g
0.3 g
Lunch
604
Roti / chapati, whole wheat
2 piece (86 g)
257
6.8 g
39.7 g
7.9 g
Lentils (dal), boiled
0.75 cup (148.5 g)
172
13.4 g
29.9 g
0.6 g
Okra (bhindi), cooked
1 cup slices (160 g)
35
3 g
7.2 g
0.3 g
Curd / yogurt, plain, low fat
0.5 cup (122.5 g)
77
6.4 g
8.6 g
1.9 g
Mustard oil
0.5 tbsp (7 g)
62
0 g
0 g
7 g
Evening snack
70
Chickpeas (chana), boiled
0.25 cup (41 g)
67
3.6 g
11.2 g
1.1 g
Tea, black, brewed, no milk or sugar
1 cup (237 g)
2
0 g
0.7 g
0 g
Dinner
367
Rice, brown, cooked
0.5 cup (101 g)
124
2.8 g
25.8 g
1 g
Kidney beans (rajma), boiled
0.5 cup (88.5 g)
112
7.7 g
20.2 g
0.4 g
Broccoli, cooked
1 cup, chopped (156 g)
55
3.7 g
11.2 g
0.6 g
Cucumber, with peel
1 cup slices (104 g)
16
0.7 g
3.8 g
0.1 g
Olive oil
0.5 tbsp (6.8 g)
60
0 g
0 g
6.8 g
Day total (target 1,500 kcal)
1,510
63.5 g
247.2 g
36.6 g
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