1200 Calorie Indian Non-Veg Diet Chart

A 7-day non-vegetarian meal plan of everyday Indian home food — breakfast, lunch, snacks and dinner — adding up to about 1200 calories a day. This is a low-calorie plan, typically used for weight loss by shorter or less active women.

From FitDesi.in — https://fitdesi.in/diet-chart/1200-calorie-non-veg-diet

1216
kcal / day
51 g
Protein / day
133 g
Carbs / day
53 g
Fat / day
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Your 7-day 1200 calorie meal plan

Meal What to eat kcal Protein
Early Morning 6:30 – 7:00 am 1 glass jeera water + 10 almonds 2.6 g protein 96 2.6 g
Breakfast 8:00 – 9:00 am 1 omelette + 1 medium roti 20.9 g protein 259 20.9 g
Mid-Morning 11:00 am 2 medium guava 2.6 g protein 78 2.6 g
Lunch 1:00 – 2:00 pm 1 medium roti + 1 katori egg curry + 1 katori green salad 12.3 g protein 342 12.3 g
Evening Snack 5:00 pm 1 cup chai + 1 cup murmura 3.6 g protein 129 3.6 g
Dinner 8:00 – 8:30 pm 1 katori chicken stew + ½ katori rice + 1 katori stir fried vegetables 14.2 g protein 327 14.2 g
Day total Carbs 116 g · Fat 60 g · Fibre 35 g 1231 56 g

Meal What to eat kcal Protein
Early Morning 6:30 – 7:00 am 1 glass jeera water + 10 almonds 2.6 g protein 96 2.6 g
Breakfast 8:00 – 9:00 am 2 rava idli + 2 tablespoons coconut chutney 10.5 g protein 286 10.5 g
Mid-Morning 11:00 am 1 glass coconut water + 1 medium guava 2 g protein 77 2 g
Lunch 1:00 – 2:00 pm ½ katori rice + 1 katori fish curry + 1 katori stir fried vegetables 16.5 g protein 303 16.5 g
Evening Snack 5:00 pm 1 cup chai + 1 cup murmura 3.6 g protein 129 3.6 g
Dinner 8:00 – 8:30 pm 2 idli + 1 katori sambar 9.2 g protein 275 9.2 g
Day total Carbs 148 g · Fat 42 g · Fibre 31 g 1166 44 g

Meal What to eat kcal Protein
Early Morning 6:30 – 7:00 am 1 glass jeera water + 10 almonds 2.6 g protein 96 2.6 g
Breakfast 8:00 – 9:00 am 1 omelette + 1 medium roti 20.9 g protein 259 20.9 g
Mid-Morning 11:00 am 1 glass coconut water + 1 medium guava 2 g protein 77 2 g
Lunch 1:00 – 2:00 pm 1 medium roti + 1 katori egg curry + 1 katori green salad 12.3 g protein 342 12.3 g
Evening Snack 5:00 pm 1 cup chai + 1 cup murmura 3.6 g protein 129 3.6 g
Dinner 8:00 – 8:30 pm 1 katori chicken stew + ½ katori rice + 1 katori stir fried vegetables 14.2 g protein 327 14.2 g
Day total Carbs 117 g · Fat 60 g · Fibre 27 g 1230 56 g

Meal What to eat kcal Protein
Early Morning 6:30 – 7:00 am 1 glass jeera water + 10 almonds 2.6 g protein 96 2.6 g
Breakfast 8:00 – 9:00 am 1 omelette + 1 medium roti 20.9 g protein 259 20.9 g
Mid-Morning 11:00 am 1 glass coconut water + 1 medium guava 2 g protein 77 2 g
Lunch 1:00 – 2:00 pm ½ katori rice + 1 katori bengali fish curry + 1 katori dal 21.2 g protein 374 21.2 g
Evening Snack 5:00 pm 1 cup chai + 1 cup murmura 3.6 g protein 129 3.6 g
Dinner 8:00 – 8:30 pm 1 medium roti + 1½ katori sabut moong dal + 1 katori gajar methi 10.9 g protein 287 10.9 g
Day total Carbs 134 g · Fat 48 g · Fibre 34 g 1222 61 g

Meal What to eat kcal Protein
Early Morning 6:30 – 7:00 am 1 glass jeera water + 10 almonds 2.6 g protein 96 2.6 g
Breakfast 8:00 – 9:00 am 2 rava idli + 2 tablespoons coconut chutney 10.5 g protein 286 10.5 g
Mid-Morning 11:00 am 1 glass coconut water + 1 medium guava 2 g protein 77 2 g
Lunch 1:00 – 2:00 pm 1 medium roti + 1 katori egg curry + 1 katori green salad 12.3 g protein 342 12.3 g
Evening Snack 5:00 pm 1 cup chai + 1 cup murmura 3.6 g protein 129 3.6 g
Dinner 8:00 – 8:30 pm 1 katori chicken stew + ½ katori rice + 1 katori stir fried vegetables 14.2 g protein 327 14.2 g
Day total Carbs 138 g · Fat 57 g · Fibre 32 g 1257 45 g

Meal What to eat kcal Protein
Early Morning 6:30 – 7:00 am 1 glass jeera water + 10 almonds 2.6 g protein 96 2.6 g
Breakfast 8:00 – 9:00 am 1 katori poha + 1 katori curd 9 g protein 278 9 g
Mid-Morning 11:00 am 2 katori papaya 1.2 g protein 72 1.2 g
Lunch 1:00 – 2:00 pm ½ katori rice + 1 katori fish curry + 1 katori stir fried vegetables 16.5 g protein 303 16.5 g
Evening Snack 5:00 pm 1 cup chai + 1 cup murmura 3.6 g protein 129 3.6 g
Dinner 8:00 – 8:30 pm 2 medium roti + 1 katori masoor dal + 1 katori aloo palak 11.2 g protein 311 11.2 g
Day total Carbs 157 g · Fat 41 g · Fibre 28 g 1189 44 g

Meal What to eat kcal Protein
Early Morning 6:30 – 7:00 am 1 glass jeera water + 10 almonds 2.6 g protein 96 2.6 g
Breakfast 8:00 – 9:00 am 1 serving egg bhurji + 1 medium roti 14 g protein 244 14 g
Mid-Morning 11:00 am 2 medium guava 2.6 g protein 78 2.6 g
Lunch 1:00 – 2:00 pm 1 medium roti + 1 katori egg curry + 1 katori green salad 12.3 g protein 342 12.3 g
Evening Snack 5:00 pm 1 cup chai + 1 cup murmura 3.6 g protein 129 3.6 g
Dinner 8:00 – 8:30 pm 1 katori chicken stew + ½ katori rice + 1 katori stir fried vegetables 14.2 g protein 327 14.2 g
Day total Carbs 118 g · Fat 60 g · Fibre 35 g 1216 49 g

Home-style portions: 1 katori ≈ 150 g, 1 medium roti ≈ 40 g. Cook with 1–2 teaspoons of oil or ghee per dish.

Making this 1200 calorie plan work

  • Do not go below 1,200 calories a day without medical supervision, and keep protein high so you lose fat rather than muscle.
  • Drink 2–3 litres of water a day; tea and coffee are counted with a little milk and sugar.
  • Swap like for like — one dal for another, one fruit for another — to keep it interesting.
  • Weigh yourself once a week. If nothing changes in 2–3 weeks, adjust by 100–200 calories.

Frequently asked questions

This is a low-calorie plan, typically used for weight loss by shorter or less active women. Whether it creates a deficit for you depends on your weight, height and activity. Use the TDEE calculator to find your maintenance calories; eating about 500 calories below that usually leads to roughly half a kilo of weight loss a week.

Across the 7 days this chart averages about 51 g of protein, 133 g of carbohydrates and 53 g of fat a day. If you are trying to build or keep muscle, aim for 1.2–1.6 g of protein per kg of bodyweight.

Yes. Swap like for like within the same meal — one dal for another, roti for a similar portion of rice, one fruit for another. You can also create a fresh plan in the diet chart generator, or check any meal in the thali calculator.

This is a general healthy-eating plan, not a medical diet. If you have diabetes, PCOS, thyroid disease, kidney problems, are pregnant or take regular medication, ask your doctor or a registered dietitian to adjust it for you.

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Nutrition values: Indian Nutrient Databank and ICMR-NIN food composition tables. General information, not medical advice — see our disclaimer.