1,400 calorie non-veg Indian diet plan
A full day of non-veg Indian food at 1,398 kcal, in portions you can measure with a katori and a count of rotis. 1,400 kcal is about the fat-loss target for a 52 kg woman who is 26 and trains 3–5 days a week.
1,398kcal
90 gprotein
106 gcarbs
68 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 200 | 13 g | |
| Egg bhurji | 2 eggs | 200 | 13 g |
| Lunch | 588 | 34 g | |
| Chicken curry | 1 katori | 312 | 24 g |
| Roti | 2 roti | 198 | 7 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 143 | 13 g | |
| Boiled eggs | 2 eggs | 143 | 13 g |
| Dinner | 467 | 29 g | |
| Fish curry | 1 katori | 206 | 21 g |
| Lauki sabzi | 1 katori | 63 | 2 g |
| Roti | 2 roti | 198 | 7 g |
| Day total | 1,398 | 90 g | |
Why it is built this way
- Protein is 90 g (26% of calories). Most of it comes from chicken curry (24 g), fish curry (21 g), egg bhurji (13 g).
- Rotis and rice are the dial: one roti is about 99 kcal and half a katori of rice about 97 kcal, so add or remove them to move the day by 100 kcal.
- Oil is the hidden number. The recipes assume 5–8 g per katori of dal or sabzi; a heavy hand adds 50–100 kcal per dish.