2,300 calorie non-veg Indian diet plan
A full day of non-veg Indian food at 2,321 kcal, in portions you can measure with a katori and a count of rotis. 2,300 kcal is about the fat-loss target for a 84 kg man or a 110 kg woman who is 26 and trains 3–5 days a week.
2,321kcal
168 gprotein
215 gcarbs
85 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 200 | 13 g | |
| Egg bhurji | 2 eggs | 200 | 13 g |
| Lunch | 885 | 44 g | |
| Chicken curry | 1 katori | 312 | 24 g |
| Roti | 5 roti | 495 | 17 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 | 902 | 67 g | |
| Fish curry | 1 katori | 206 | 21 g |
| Lauki sabzi | 1 katori | 63 | 2 g |
| Plain rice | 2 katori | 390 | 9 g |
| Chicken tikka | 6 pieces | 243 | 35 g |
| Day total | 2,321 | 168 g | |
Why it is built this way
- Protein is 168 g (29% of calories). Most of it comes from chicken tikka (35 g), whey shake (with water) (24 g), chicken curry (24 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.