1,700 calorie non-veg Indian diet plan
A full day of non-veg Indian food at 1,713 kcal, in portions you can measure with a katori and a count of rotis. 1,700 kcal is about the fat-loss target for a 46 kg man or a 71 kg woman who is 26 and trains 3–5 days a week.
1,713kcal
111 gprotein
150 gcarbs
72 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 200 | 13 g | |
| Egg bhurji | 2 eggs | 200 | 13 g |
| Lunch | 687 | 38 g | |
| Chicken curry | 1 katori | 312 | 24 g |
| Roti | 3 roti | 297 | 10 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 143 | 13 g | |
| Boiled eggs | 2 eggs | 143 | 13 g |
| Dinner | 683 | 47 g | |
| Fish curry | 1 katori | 206 | 21 g |
| Lauki sabzi | 1 katori | 63 | 2 g |
| Plain rice | 1½ katori | 293 | 7 g |
| Chicken tikka | 3 pieces | 122 | 18 g |
| Day total | 1,713 | 111 g | |
Why it is built this way
- Protein is 111 g (26% of calories). Most of it comes from chicken curry (24 g), fish curry (21 g), chicken tikka (18 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.