3,000 calorie non-veg Indian diet plan
A full day of non-veg Indian food at 2,993 kcal, in portions you can measure with a katori and a count of rotis. 3,000 kcal is around maintenance or a lean bulk for most active men; check your own target before you use it.
2,993kcal
227 gprotein
329 gcarbs
83 gfat
The day
| Food | Portion | kcal | Protein |
|---|---|---|---|
| Breakfast | 361 | 25 g | |
| Moong dal chilla | 2 chilla | 218 | 12 g |
| Boiled eggs | 2 eggs | 143 | 13 g |
| Lunch | 779 | 42 g | |
| Fish curry | 1 katori | 206 | 21 g |
| Roti | 5 roti | 495 | 17 g |
| Cucumber raita | 1 katori | 78 | 4 g |
| Evening snack | 761 | 70 g | |
| Chana chaat | 1 katori | 192 | 9 g |
| Whey shake (with water) | 2 scoops | 240 | 48 g |
| Peanut butter toast | 3 slices | 329 | 13 g |
| Dinner | 1092 | 90 g | |
| Chicken tikka | 12 pieces | 486 | 71 g |
| Bhindi masala | 1 katori | 111 | 3 g |
| Roti | 5 roti | 495 | 17 g |
| Day total | 2,993 | 227 g | |
Why it is built this way
- Protein is 227 g (30% of calories). Most of it comes from chicken tikka (71 g), whey shake (with water) (48 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.