2,000 calorie non-veg Indian diet plan
A full day of non-veg Indian food at 2,008 kcal, in portions you can measure with a katori and a count of rotis. 2,000 kcal is about the fat-loss target for a 65 kg man or a 90 kg woman who is 26 and trains 3–5 days a week.
2,008kcal
148 gprotein
169 gcarbs
81 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 200 | 13 g | |
| Egg bhurji | 2 eggs | 200 | 13 g |
| Lunch | 786 | 41 g | |
| Chicken curry | 1 katori | 312 | 24 g |
| Roti | 4 roti | 396 | 13 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 335 | 44 g | |
| Boiled eggs | 3 eggs | 215 | 20 g |
| Whey shake (with water) | 1 scoop | 120 | 24 g |
| Dinner | 687 | 50 g | |
| Fish curry | 1 katori | 206 | 21 g |
| Lauki sabzi | 1 katori | 63 | 2 g |
| Roti | 3 roti | 297 | 10 g |
| Chicken tikka | 3 pieces | 122 | 18 g |
| Day total | 2,008 | 148 g | |
Why it is built this way
- Protein is 148 g (29% of calories). Most of it comes from whey shake (with water) (24 g), chicken curry (24 g), fish curry (21 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.