1,300 calorie non-veg Indian diet plan
A full day of non-veg Indian food at 1,281 kcal, in portions you can measure with a katori and a count of rotis. 1,300 kcal is about the fat-loss target for a 45 kg woman who is 26 and trains 3–5 days a week.
1,281kcal
92 gprotein
89 gcarbs
61 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 274 | 12 g | |
| Paneer sandwich | 1 sandwich | 274 | 12 g |
| Lunch | 350 | 32 g | |
| Butter chicken | 1 katori | 251 | 29 g |
| Roti | 1 roti | 99 | 3 g |
| Evening snack | 76 | 5 g | |
| Sprouts salad | ½ katori | 76 | 5 g |
| Dinner | 581 | 43 g | |
| Tandoori chicken | 2 pieces | 423 | 39 g |
| Mixed veg sabzi | ½ katori | 61 | 2 g |
| Plain rice | ½ katori | 98 | 2 g |
| Day total | 1,281 | 92 g | |
Why it is built this way
- Protein is 92 g (29% of calories). Most of it comes from tandoori chicken (39 g), butter chicken (29 g), paneer sandwich (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.