2,800 calorie non-veg Indian diet plan
A full day of non-veg Indian food at 2,844 kcal, in portions you can measure with a katori and a count of rotis. 2,800 kcal is about the fat-loss target for a 117 kg man who is 26 and trains 3–5 days a week.
2,844kcal
201 gprotein
284 gcarbs
99 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 346 | 18 g | |
| Paneer sandwich | 1 sandwich | 274 | 12 g |
| Boiled eggs | 1 egg | 72 | 7 g |
| Lunch | 725 | 46 g | |
| Butter chicken | 1 katori | 251 | 29 g |
| Roti | 4 roti | 396 | 13 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 491 | 43 g | |
| Sprouts salad | 1 katori | 152 | 10 g |
| Whey shake (with water) | 1 scoop | 120 | 24 g |
| Peanut butter toast | 2 slices | 219 | 9 g |
| Dinner | 1283 | 94 g | |
| Tandoori chicken | 2 pieces | 423 | 39 g |
| Mixed veg sabzi | 1 katori | 122 | 3 g |
| Roti | 5 roti | 495 | 17 g |
| Chicken tikka | 6 pieces | 243 | 35 g |
| Day total | 2,844 | 201 g | |
Why it is built this way
- Protein is 201 g (28% of calories). Most of it comes from tandoori chicken (39 g), chicken tikka (35 g), butter chicken (29 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.