1,600 calorie non-veg Indian diet plan
A full day of non-veg Indian food at 1,596 kcal, in portions you can measure with a katori and a count of rotis. 1,600 kcal is about the fat-loss target for a 45 kg man or a 65 kg woman who is 26 and trains 3–5 days a week.
1,596kcal
107 gprotein
134 gcarbs
69 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 274 | 12 g | |
| Paneer sandwich | 1 sandwich | 274 | 12 g |
| Lunch | 428 | 36 g | |
| Butter chicken | 1 katori | 251 | 29 g |
| Roti | 1 roti | 99 | 3 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 152 | 10 g | |
| Sprouts salad | 1 katori | 152 | 10 g |
| Dinner | 743 | 49 g | |
| Tandoori chicken | 2 pieces | 423 | 39 g |
| Mixed veg sabzi | 1 katori | 122 | 3 g |
| Roti | 2 roti | 198 | 7 g |
| Day total | 1,596 | 107 g | |
Why it is built this way
- Protein is 107 g (27% 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.