3,100 calorie non-veg Indian diet plan
A full day of non-veg Indian food at 3,127 kcal, in portions you can measure with a katori and a count of rotis. 3,100 kcal is around maintenance or a lean bulk for most active men; check your own target before you use it.
3,127kcal
230 gprotein
313 gcarbs
103 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 417 | 25 g | |
| Paneer sandwich | 1 sandwich | 274 | 12 g |
| Boiled eggs | 2 eggs | 143 | 13 g |
| Lunch | 824 | 50 g | |
| Butter chicken | 1 katori | 251 | 29 g |
| Roti | 5 roti | 495 | 17 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 611 | 67 g | |
| Sprouts salad | 1 katori | 152 | 10 g |
| Whey shake (with water) | 2 scoops | 240 | 48 g |
| Peanut butter toast | 2 slices | 219 | 9 g |
| Dinner | 1275 | 89 g | |
| Tandoori chicken | 2 pieces | 423 | 39 g |
| Mixed veg sabzi | 1 katori | 122 | 3 g |
| Plain rice | 2½ katori | 488 | 11 g |
| Chicken tikka | 6 pieces | 243 | 35 g |
| Day total | 3,127 | 230 g | |
Why it is built this way
- Protein is 230 g (29% of calories). Most of it comes from whey shake (with water) (48 g), tandoori chicken (39 g), chicken tikka (35 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.