1750 calorie ovo-lactovegetarian plan
This plan contains 75 grams of protein
Primary carb sources: These foods contain 80-100% carbs. Click on the pictures to explore how you best to consume them.
2 cups of starch

200 calories of starch 

This could mean  rotis, 400 grams of potato, 1.5 cups of cooked oats, cooked rice, cooked millets etc.

200 calories of pulses

1.5 cups of cooked pulses: chole, rajma, dal (around 180 grams). 

DAIRY AND EGGS: THESE ARE YOUR PRIMARY SOURCES OF PROTEIN

150-180 calories of eggs


3 whole eggs. Cook it any way you like. Just don't overcook it. 

225 calories of milk or curd


1.5 cups of whole milk/ 2 cups of skim milk. This includes curd. If you are including skim milk powder 60 grams of skim milk powder provides 225 calories. 

105-110 calories of whey 

1 scoop of whey. This serving contains 25 grams of protein. 

100-120 calories of paneer

40 grams of paneer. You could replace with 60-70 grams of ricotta choose. 

VEGGIES AND FRUIT: CARBS AND FIBER. IN SOME CASES PROTEIN. 

200 calories of fruit

Two pieces. A banana and an apple. Or an apply or an orange. One mango might cut it. 200 grams of fruit will get you to 200 calories. 

200-220 calories of vegetables

4 cups of vegetables. Gun for a variety. 

This does not include yam. potato and sweet potato. 

DIETARY FATS

100 calories of nuts

A 15-17 grams serving of nuts. Mix and match almonds, walnuts, peanuts, cashew nuts and hazelnuts. You could also consume them as nut butter in the same amount. The most practical way to consume this is by creating a jar with 120 grams of nuts and going through it over the course of a week. 

170 calories of oil

This is four teaspoons or 20 ml of oil. Use a mix of sesame oil, olive, coconut, ghee and butter. Each oil is better suited for certain types of cooking.