Nutrition

Diet & Nutrition (Vegetarian)

Why diet matters, veg-friendly macros, sample plans, and recipes.

Why Diet Matters

Calories, protein, fiber, water, and sleep drive most results. Keep it simple and repeatable.

Simple rules

  • 1 plate = 1/2 veggies, 1/4 protein, 1/4 carbs, 1-2 tsp fat.
  • Protein target: ~1.6-2.2 g per kg bodyweight.
  • Fiber: 25-35 g/day; Water: 35-40 ml per kg.

Portion cues

  • Protein = 1 palm per meal; Carbs = 1 cupped hand.
  • Fats = 1 thumb; Veggies = 2 fists per meal.
  • Hungry? Add veggies first; Reduce oils/added sugar.

Weekly rhythm

  • Prep 2 proteins (paneer/soya/chicken) and 2 carbs (rice/roti/oats).
  • Keep ready snacks: fruits, curd, roasted chana, nuts.
  • Plan protein in every meal; track with your sheet lookup.

Diet Playbook by Preference

Vegetarian

High-protein veg

  • Main: Paneer, tofu, soya chunks/granules, dal, rajma, chole.
  • Dairy boosts: Curd, Greek yogurt, milk (skim/toned).
  • Fast snacks: Roasted chana, sprouts chaat, peanut butter toast.
  • Pairing: Roti/rice + dal + sabzi + salad + curd.

Non-vegetarian

Lean choices

  • Main: Skinless chicken, fish (surmai/rohu), eggs/egg whites.
  • Cook light: Grill/air-fry; 1-2 tsp oil per serving.
  • Combo: 2 rotis or 1 cup rice + chicken/fish + veggies.
  • Snacks: Boiled eggs, tuna salad, yogurt + fruit.

Vegan

Plant-only fuel

  • Main: Tofu, tempeh, soya chunks, dals/beans, peanut/almond butter.
  • Calcium/iron: Fortified plant milk, greens (spinach, methi), sesame.
  • B12: Fortified milks/cereals or supplement per doctor.
  • Prep: Batch-cook beans + grains; add nuts/seeds for healthy fat.

One-Day Sample Plates

Vegetarian muscle gain

  • Breakfast: Oats + milk + fruit + seeds.
  • Snack: Curd + banana + nuts.
  • Lunch: 3 rotis + paneer/soya + dal + salad.
  • Snack: Peanut butter toast / sprouts chaat.
  • Dinner: Rice + rajma/chole + veggies; bedtime milk (if fits).

Non-veg lean cut

  • Breakfast: 3 egg omelette + veggies + 1-2 rotis.
  • Snack: Apple + roasted chana.
  • Lunch: 2 rotis + chicken/fish + salad + curd.
  • Snack: Greek yogurt + berries.
  • Dinner: 1 cup rice + fish/chicken + stir-fry veggies.

Vegan fat-loss

  • Breakfast: Tofu scramble + 1 roti + veggies.
  • Snack: Black coffee/tea + handful nuts.
  • Lunch: Brown rice + dal + sabzi + salad.
  • Snack: Soy yogurt + fruit.
  • Dinner: Quinoa + beans + veggies; herbal tea.

Busy-day basics

  • Keep: 2 fruits, 1 curd/yogurt, 1 nuts/peanut butter pack.
  • 2 ready meals: Dal chawal + sabzi; Paneer/soya wrap.
  • Hydration: 3-4 bottles (750ml) marked; sip all day.

Live from Google Sheet

Food Nutrition Lookup

Search any food (English/Hindi). Data auto-syncs from your shared Google Sheet.

Open Sheet

Calories

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Protein

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Carbs

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Fat

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Fibre

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Food State Calories Protein Carbs Fat Fibre Other Nutrients View Image
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Food Categories

Fruits

Example: Apple

  • Per 100g: 52 kcal | C 14g | P 0.3g | F 0.2g | Fiber 2.4g
  • Benefits: Micronutrients, hydration, easy snack.
  • Caution: Juices remove fiber; prefer whole.

Vegetables

Example: Spinach

  • Per 100g: 23 kcal | C 3.6g | P 2.9g | F 0.4g | Fiber 2.2g
  • Benefits: Iron, vitamins, volume eating.
  • Caution: Wash properly; avoid overcooking.

Grains

Example: Rolled Oats

  • Per 100g: 389 kcal | C 66g | P 17g | F 7g | Fiber 10g
  • Benefits: Slow carbs, easy breakfast.
  • Caution: Track portions to control calories.

Pulses / Legumes

Example: Rajma (Kidney Beans)

  • Per 100g (raw): 333 kcal | C 60g | P 24g | F 1g | Fiber 25g
  • Benefits: Protein, fiber, budget friendly.
  • Caution: Soak and cook well to aid digestion.

Dairy

Example: Paneer

  • Per 100g: 265 kcal | C 3.4g | P 18g | F 20g
  • Benefits: Protein, calcium.
  • Caution: Track fat/calories; pick low-fat if needed.

Nuts & Seeds

Example: Almonds

  • Per 100g: 579 kcal | C 22g | P 21g | F 50g | Fiber 12g
  • Benefits: Healthy fats, satiety.
  • Caution: Calorie dense; small handful is enough.

Sample Diet Plans (Vegetarian)

Weight Loss - 1 Day

  • Morning: Apple + soaked moong.
  • Breakfast: 2 rotis + chana + salad.
  • Lunch: 2 rotis or 100g rice + dal + sabzi.
  • Snack: Roasted chana + black coffee.
  • Dinner: 1-2 rotis + paneer/soya + sabzi.

Muscle Gain - 1 Day

  • Morning: Banana + whey (optional) + nuts.
  • Breakfast: Oats with milk + fruit.
  • Lunch: 3 rotis + rajma/soya + salad.
  • Snack: Paneer sandwich / peanut butter toast.
  • Dinner: Rice + dal + paneer/soya + veggies.

Healthy Recipes

High-Protein Oats

10 min | Add fruit + seeds | Link to blog (coming soon).

Paneer Bhurji Wrap

20 min | Whole wheat roti | Link to blog (coming soon).

Soya Chilli Bowl

25 min | Veggies + soya | Link to blog (coming soon).

Roasted Chana Mix

5 min | Snack | Link to blog (coming soon).