1,500 calorie non-veg Indian diet plan
A full day of non-veg Indian food at 1,540 kcal, in portions you can measure with a katori and a count of rotis. 1,500 kcal is about the fat-loss target for a 58 kg woman who is 26 and trains 3–5 days a week.
1,540kcal
99 gprotein
185 gcarbs
41 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 218 | 12 g | |
| Moong dal chilla | 2 chilla | 218 | 12 g |
| Lunch | 581 | 35 g | |
| Fish curry | 1 katori | 206 | 21 g |
| Roti | 3 roti | 297 | 10 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 192 | 9 g | |
| Chana chaat | 1 katori | 192 | 9 g |
| Dinner | 549 | 43 g | |
| Chicken tikka | 6 pieces | 243 | 35 g |
| Bhindi masala | 1 katori | 111 | 3 g |
| Plain rice | 1 katori | 195 | 5 g |
| Day total | 1,540 | 99 g | |
Why it is built this way
- Protein is 99 g (26% of calories). Most of it comes from chicken tikka (35 g), fish curry (21 g), moong dal chilla (12 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.