Week 3 — 1500 kcal vegetarian Active
For Ananya Iyer · Vegetarian · 7 days from 1 Oct 2026 · target 1,500 kcal a day
Avoid: Peanuts
Day 1 · Thu 1 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 | |
| Bedtime | ||||||
| Nothing added. | ||||||
| Day total | 1,495 | 62.9 g | 241.5 g | 37.8 g | ||
Day 1 summary
1,495 kcalof 1,500 · 100%
Within 10% of the target.
| Planned | Share | Target | |
|---|---|---|---|
| Protein | 62.9 g | 16% | 75 g |
| Carbohydrate | 241.5 g | 62% | 206 g |
| Fat | 37.8 g | 22% | 42 g |
| Fibre | 52.5 g |
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