1800 kcal Eggetarian — Fat Loss

Goal: Fat Loss — A 300–500 kcal deficit for a 60–75 kg lifter. Protein is high so the scale drops fat, not muscle.

Diet: Eggetarian — Eggs plug the exact hole vegetarian dieting has — cheap, complete protein at ₹6 each. Everything else stays classical Indian veg.

Daily macros: 1800 kcal · 150 g protein · 170 g carbs · 55 g fat

Breakfast (7–9 am)

4 eggs + 2 whites bhurji · 2 multigrain roti · 1 cup curd

Mid-morning (11 am)

1 scoop whey + 30 g oats + 1 tbsp peanut butter

Lunch (1–2 pm)

1 cup dal · 150 g paneer bhurji · 2 roti · 1 cup rice · salad

Pre-workout (4–5 pm)

1 banana + 1 date

Dinner (8 pm)

1 cup rajma · 2 roti · sabzi · 200 g tofu or 3 boiled eggs

Is 1800 kcal right for me?

A 300–500 kcal deficit for a 60–75 kg lifter. Protein is high so the scale drops fat, not muscle. If your bodyweight sits outside that band, recompute maintenance and shift kcal in 100-kcal steps weekly until the scale trend matches your goal.

Can I actually hit 150 g protein on a eggetarian diet?

Yes, but only if you build the plate around protein anchors: Eggs (whole + whites), Dal & paneer, Curd, Whey isolate. Skip any one and you'll fall 20–30 g short.

How long can I run this plan?

6–10 weeks. Then reverse-diet by adding 100 kcal/week back to maintenance to protect metabolism and adherence.

Which supplements are non-negotiable?

Whey isolate, Creatine 5 g/day, Vitamin D3 (winter).

What if I eat out or travel?

Anchor every restaurant meal on the protein — grilled chicken/paneer/tofu first, everything else second. One flexible meal per week doesn't derail a plan; one flexible day per week usually does.