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Meal Plans

Sample Indian Meal Plan

Created by Madhu Gadia M.S., R.D. CDE

A sample menu of a typical north Indian vegetarian and a non-vegetarian meal is given below. A typical meal is often high in carbohydrates and fat. The calculations are based on recipes from New Indian Home Cooking and The Indian Vegan Kitchen.

Meal Type
Typical Meal
Modified Meal
Nutrition Values
Calories: 2600
Carbohydrate: 350 grams (55%)
Protein: 80 grams (12%)
Fat: 100 grams (33%)
Calories: 1600
Carbohydrate: 220 grams (55%)
Protein: 70 grams (17%)
Fat: 50 grams (28%)
Breakfast
1 cup chai (tea)/ whole milk
3 teaspoons sugar
1 potato paratha
(potato pan-fried flatbread)
1 tsp pickle
1 cup chai/skim milk
No calorie sweetener
2 whole wheat toast slices
1 teaspoon butter 
1 cup skim milk
Lunch
2 roti with 1 teaspoon ghee (flatbread)
1 cup rajmah_kidney beans (or Chicken curry)
½ cup spinach and potato subji
½ cup onion and cucumber salad
1 roasted papad (bean wafer)
2 roti‐no ghee
1 cup LF rajmah_kidney beans (or LF chicken curry)
1/2 cup spinach vegetable
½ cup onion and cucumber salad
1 roasted papad (bean wafer)
Tea Time
1 cup chai (tea)/ whole milk
3 teaspoons sugar
¼ cup namkeen (fried snack)
1 laddu (sweet)
1 cup chai/skim milk
No calorie sweetener
1 oz (30 grams) mixed nuts
1 banana
Dinner
2 parathas_panfried flatbread
1 cup chole (1 cup kheema)
1 cup potato and pea vegetable
½ cup plain yogurt (whole milk)
2 roti‐no ghee
½ cup chickpeas chole (or ½ cup LF kheema‐lamb)
1 cup cauliflower vegetable
½ cup FF plain yogurt
Snack
1 cup kheer pudding
1 orange
1 cup skim milk

Madhu GadiaMS, RD, CDE, author of New Indian Home Cooking (Penguin Group 2000) and The Indian Vegan Kitchen (Penguin Group 2009). Both her books include nutritional analysis of the recipes. 

 

500 Calories or Less: Vegetarian Menus

From New Indian Home Cooking (NIHC) and The Indian Vegan Kitchen (VK)

Created by Madhu Gadia, MS, RD, CDE

VK Meal 1
Quick Chickpea Curry, pg 122
Cabbage-Peanut Salad, pg 139
Rice, pg 139
1 cup
1/2 cup
2/3 cup
VK Meal 2 
Ginger-Spinach Pink Lentils, pg 131
Curried Mushroom and Peas, pg 104
Cucumber-Tomato Salad, pg 193
Brown Basmati Rice, pg 140 
1 1/2 cups
1/2 cup
1/2 cup
2/3 cup 
VK Meal 3
Mashed Eggplant (Bharta), pg 97
Grilled Flatbread (Roti), pg 157
Peas and Tofu Curry, pg 176
1/4 cup
2
3/4 cup
VK Meal 4  
Stuffed Okra, pg 110
Pan-Fried Flatbread (Paratha), pg 160
5 okras
2
VK Meal 5  
Bean Burgers, pg 81
Grilled Vegetables, pg 100
1
1 cup
VK Meal 6
Mango Soup, pg 89
Black Bean Pilaf (Kalli Khichri), pg 143
Chickpea Salad, pg 190
3/4 cup
1 1/2 cup
1/2 cup
VK Meal 7
Veggie Sloppy Joe Sandwiches (Pav, Bhaji), pg 82
Peanut-Mung Salad, pg 192
2
1/2 cup
NIHK Meal 1 
Pigeon Peas, pg 109
Sweet and Sour Carrots, pg 133
Yogurt with Onions, pg 198
Roti, pg 78
1 cup
1/2 cup
1/2 cup
2
NIHK Meal 2 
Chickpea Soup (Kaddi), pg 120
Spicy New Potatoes, pg 130
Tomato, Cucumber Salad, pg 202
Rice, pg 89 
1 1/2 cups
1/2 cup
1/2 cup
2/3 cup
NIHK Meal 3  
Dry Mung Dai, pg 126
Yogurt with Bananas, pg 200
Spinach with Potatoes, pg 134
Rice, pg 89
3/4 cup
1/2 cup
1/2 cup
2/3 cup
NIHK Meal 4 
Kidney Beans (Rajmah), pg 114
Plain Yogurt, pg 196
Eggplant with Tomatoes and Onions
Roti, pg 78
1 cup
1/2 cup
1/3 cup
2
NIHK Meal 5
Chickpea-Flour Roti (Missi Roti), pg 82
Stir-Fried Salad, pg 206
Seasoned Buttermilk, pg 58
2
3/4 cup
1 1/2 cup
NIHK Meal 6
Spicy Chick Peas (Chole), pg 124
Potatoes with Cauliflower, pg 138
Onion-Tomato Salad, pg 201
Oven Roti, pg 77
1/2 cup 
1/2 cup
1/2 cup
2
NIHK Meal 7
Rice Pilaf (Matur Pualao), pg 92
Mixed Bean Salad, pg 203
Yogurt with Cucumber, pg 197
Cilantro Chutney, pg 209
1 1/2 cups 
1/2 cup
1/2 cup
2 tbsp
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