To know your daily Calorie requirement, you can use various online calorie calculators. taking my body as an example, my mainatence calorie is around 1700-1800 kcal so I like to keep my daily calories to around 2100 kcal to stay in slight caloric surplus which will help me put on lean mass. As a vegetarian diet, the main focus has been to always hit my protein goal so I have added foods based on their protein content.
My diet is divided between 292 grams carbohydrate, 55 gram fat and a very good 110gram of complete protein. Again, these are fairly accurate data but shouldn’t be taken exactly for practical reasons. The pie charts given below shows my Macro nutrient split and calorie split.
remember: 1 gram fat=9 kcal 1 gram carb/protein=4 kcal
Now that we have decided my daily goal, let me split my meals into 5 main meals. starting with breakfast. I’ll just share the ingredients in this blog. I’ll do the recipes next time. just get a rough idea from this blog.
My 1st meal is 50 grams of moong beans sprouted and sprinkled with a bit of chaat masala. sprouting lentils make them a complete source of protein and easily digestible. and it is yummy too.
My second meal is my lunch and here I have rajma as main protein source. pairing with rice makes it a complete source of protein. pair it with bowl of daal and whatever veggies cooked in your house and you have a very good lunch. don’t fuss about for vegetable. eat whatever you want, a bit of extra calorie is never bad while bulking. just make sure that it isn’t overly oily and spicy
My post workout consists of home made paneer made from DDC milk. homemade is better quality and cheaper too. pair it with soya chunks and you have high protein post workout. And don’t worry about high fat content here, you can’t really complain when you’re on a budget. its the best option you’ve got so embrace the fat in your post workout.
For my evening meal or 4th meal, I have included milk and daliya. reason why I’m having milk in the evening is that milk doesn’t digest easily in mornings and causes bloating.
Dinner is whole wheat roti with curry of your choice. Rotis have a lot of protein and fibre. its a win win.
If you do the maths then it comes out to 1729 calories only. but I haven’t included the oil, ghee, vegetables, and other hidden calories which will add up about 400 calories more. You can have peanut butter too. very good source of fat and protein.
- 1 tsp mustard oil has 40 kcal
- 1tsp ghee has 45 kcal
- 1tsp peanut butter has 32 kcal
So this is my rough diet plan. I have meticulously calculated my protein and carbs and fats follow to complete my 2100 calorie goal. Hope this was helpful.
Selroti Kunal 