2200 kcal Vegetarian — Maintenance

Goal: Maintenance — Bodyweight-stable calories for a 65–80 kg lifter who has finished a cut or bulk and is holding position.

Diet: Vegetarian — Indian vegetarian dieting fails on protein — never on calories. Dal + paneer + curd + one whey scoop is the daily non-negotiable.

Daily macros: 2200 kcal · 140 g protein · 240 g carbs · 70 g fat

Breakfast (7–9 am)

3 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 · salad · 1 tsp ghee

Pre-workout (4–5 pm)

1 banana + 1 date

Dinner (8 pm)

1 cup rajma or chole · 1 cup brown rice · sabzi with 1 tsp ghee

Is 2200 kcal right for me?

Bodyweight-stable calories for a 65–80 kg lifter who has finished a cut or bulk and is holding position. 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 140 g protein on a vegetarian diet?

Yes, but only if you build the plate around protein anchors: Dal (moong, masoor, arhar), Paneer, Curd / dahi, Eggs (optional). Skip any one and you'll fall 20–30 g short.

How long can I run this plan?

As long as bodyweight, sleep and lifts stay stable. Maintenance is a stance, not a phase.

Which supplements are non-negotiable?

Whey isolate (1 scoop), Creatine 5 g/day, Vitamin D3 (winter), B12 if strict lacto-veg.

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.