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ALITHEAUHEALTH

Food & everyday nutrition

A 1,500 kcal sample day

An approximately 1,500 kcal vegetarian day, with measured portions and ordinary Indian meals.

This menu demonstrates one way to distribute about 1,500 kcal across a day. It is not a recommendation that you personally need 1,500 kcal, and it does not promise a particular amount of weight loss.

Energy
1498 kcal
Protein
72 g
Fibre
37 g

Approximate totals for the measured base menu. Swaps, brands and added ingredients change these values.

Before using this example

  • For adults seeking general meal ideas. Portions and energy needs vary with body size, activity, health and medicines.
  • Children, pregnancy or breastfeeding, an eating-disorder history, kidney disease, advanced liver disease or insulin/sulfonylurea treatment need an individual plan rather than this example.
  • Contains milk, wheat, nuts or soy where listed. Use suitable alternatives for allergies or intolerance; substitutions change the nutrition estimate.

Breakfast

Banana oats

A bowl of porridge made with 45 g dry oats, 200 g milk (about 200 ml) and 60 g banana (about half a small banana).

Simmer oats in the measured milk with water as needed. Add sliced banana; no added sugar is included.

Possible swap: Use apple instead of banana if preferred; recalculate portions if following an energy target.

Measured ingredients and estimated nutrition
  • Oats (dry weight): 45 g
  • Plain milk, 2% fat: 200 g
  • Banana (peeled): 60 g

About 328 kcal · 15 g protein · 6 g fibre.

Mid-morning

Apple and almonds

One small apple (150 g edible portion) and 15 g almonds, roughly 12 almonds.

Wash and slice the apple. Measure the nuts rather than eating from the packet.

Possible swap: A seasonal whole fruit can replace the apple; amounts and calories vary.

Measured ingredients and estimated nutrition
  • Apple with skin: 150 g
  • Almonds: 15 g

About 165 kcal · 4 g protein · 5 g fibre.

Lunch

Roti, dal and vegetables

Two small rotis from 60 g dry atta; dal from 40 g dry lentils; 100 g each spinach and carrot; 100 g plain low-fat dahi.

Cook the lentils until soft. Prepare rotis without added ghee. Cook the vegetables and temper the dal using 5 g oil (about 1 tsp) in total. Use water and small amounts of spices as needed.

Possible swap: Rice can replace roti, but cooked rice and dry flour weights are not interchangeable.

Measured ingredients and estimated nutrition
  • Whole-wheat flour (dry; soft-wheat reference): 60 g
  • Lentils (dry weight): 40 g
  • Spinach (raw weight): 100 g
  • Carrot (raw weight): 100 g
  • Olive oil: 5 g
  • Plain low-fat yogurt / dahi: 100 g

About 511 kcal · 25 g protein · 17 g fibre.

Afternoon

Cucumber dahi

150 g plain low-fat dahi with 100 g chopped cucumber.

Combine and season lightly with roasted cumin if tolerated. No oil or sugar is included.

Possible swap: Choose a suitable plain dairy-free alternative if needed; check its nutrition and protein.

Measured ingredients and estimated nutrition
  • Plain low-fat yogurt / dahi: 150 g
  • Cucumber with peel: 100 g

About 110 kcal · 9 g protein · 1 g fibre.

Dinner

Rice and tofu vegetable bowl

140 g cooked brown rice (roughly ¾ cup), 80 g firm tofu, 100 g carrot and 50 g spinach.

Cook the vegetables and tofu using 5 g oil (about 1 tsp). Serve with the measured cooked rice.

Possible swap: Paneer can replace tofu, but use its label to recalculate because fat and energy can differ substantially.

Measured ingredients and estimated nutrition
  • Brown rice (cooked weight): 140 g
  • Firm tofu (calcium-set): 80 g
  • Carrot (raw weight): 100 g
  • Spinach (raw weight): 50 g
  • Olive oil: 5 g

About 384 kcal · 20 g protein · 8 g fibre.

Putting it into practice

  • The calculated base menu is about 1,500 kcal. Tea, coffee additions, sugar, extra oil, sauces and substitutions are not included.
  • Dry grain and pulse weights are measured before cooking; rice is measured cooked. Water changes the finished weight, not the ingredient calories.
  • If you are hungry, tired or unable to sustain a plan, seek an individual assessment rather than forcing yourself to match this example.
  • Increase fibre gradually if this is more than you usually eat, and adjust portions to your tolerance.

About this resource

An illustrative menu prepared for Alitheau on 24 September 2026. General guidance checked against the sources below; nutrition estimated from USDA FoodData Central ingredients. No individual assessment or clinician review is implied.

How the nutrition estimates were calculated

USDA FoodData Central values per 100 g were multiplied by the listed edible ingredient weights, then added before rounding. Dry bulgur is a proxy for broken wheat; whole-grain wheat flour is a proxy for atta. Whole dry mung beans are used where specified, not split yellow dal. Brand, variety, cooking losses and household measures vary. Water and small amounts of spices are not counted; all listed oil is counted. This is an estimate, not laboratory analysis.

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