3,200 calorie non-veg Indian diet plan
A full day of non-veg Indian food at 3,178 kcal, in portions you can measure with a katori and a count of rotis. 3,200 kcal is around maintenance or a lean bulk for most active men; check your own target before you use it.
3,178kcal
241 gprotein
285 gcarbs
119 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 | 965 | 91 g | |
| Boiled eggs | 4 eggs | 286 | 26 g |
| Whey shake (with water) | 2 scoops | 240 | 48 g |
| Peanut butter toast | 4 slices | 439 | 17 g |
| Dinner | 1128 | 92 g | |
| Fish curry | 1 katori | 206 | 21 g |
| Lauki sabzi | 1 katori | 63 | 2 g |
| Roti | 5 roti | 495 | 17 g |
| Chicken tikka | 9 pieces | 365 | 53 g |
| Day total | 3,178 | 241 g | |
Why it is built this way
- Protein is 241 g (30% of calories). Most of it comes from chicken tikka (53 g), whey shake (with water) (48 g), boiled eggs (26 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.