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Prepared for Ananya Iyer · Vegetarian · 7 days from 1 Oct 2026 · target 1,500 kcal a day
Avoid: Peanuts
Drink 8–10 glasses of water through the day.
Cook with no more than 3 teaspoons of oil a day.
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
Day total (target 1,500 kcal)
1,495
62.9 g
241.5 g
37.8 g
Day 2 · Fri 2 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 · Sat 3 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 · Sun 4 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 · Mon 5 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 · Tue 6 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 · Wed 7 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
This plan is general dietary guidance prepared for you personally. It is not medical advice and does not replace the advice of your doctor. Tell us about any medical condition, allergy or medicine before you start, and stop and contact us if you feel unwell.