1400 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 1400 calories a day. This is a common weight-loss target for many women and for less active men.

From FitDesi.in — https://fitdesi.in/diet-chart/1400-calorie-non-veg-diet

1396
kcal / day
61 g
Protein / day
164 g
Carbs / day
55 g
Fat / day
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Your 7-day 1400 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 2 large eggs + 1 katori poha 16.1 g protein 334 16.1 g
Mid-Morning 11:00 am 1 medium banana 1.3 g protein 105 1.3 g
Lunch 1:00 – 2:00 pm ½ katori rice + 1 katori rasam + 1 katori avial + 1 katori curd 12.7 g protein 415 12.7 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 fish tikka + 1 medium roti + 1 katori green salad 28.2 g protein 342 28.2 g
Day total Carbs 160 g · Fat 58 g · Fibre 26 g 1421 65 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 + 2 medium roti 23.6 g protein 331 23.6 g
Mid-Morning 11:00 am 1 medium banana 1.3 g protein 105 1.3 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 2 medium roti + 1½ katori sabut moong dal + 1 katori gajar methi 13.6 g protein 359 13.6 g
Day total Carbs 176 g · Fat 49 g · Fibre 33 g 1394 66 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 pesarattu + 2 tablespoons coconut chutney 13.4 g protein 366 13.4 g
Mid-Morning 11:00 am 2 medium orange 1.8 g protein 96 1.8 g
Lunch 1:00 – 2:00 pm ½ katori rice + 1 katori rasam + 1 katori avial + 1 katori curd 12.7 g protein 415 12.7 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 158 g · Fat 65 g · Fibre 31 g 1429 48 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 vegetable upma + 2 tablespoons coconut chutney 8.2 g protein 300 8.2 g
Mid-Morning 11:00 am 2 medium orange 1.8 g protein 96 1.8 g
Lunch 1:00 – 2:00 pm 1 katori rice + 1 katori fish curry + 1 katori stir fried vegetables 18.2 g protein 393 18.2 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 2 medium roti + 1½ katori masoor dal + 1 katori aloo palak 12.9 g protein 352 12.9 g
Day total Carbs 176 g · Fat 51 g · Fibre 32 g 1366 47 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 + 2 medium roti 16.7 g protein 316 16.7 g
Mid-Morning 11:00 am 2 medium orange 1.8 g protein 96 1.8 g
Lunch 1:00 – 2:00 pm 1 medium roti + 1 katori soya matar + 1 katori dal + 1 katori green salad 17.2 g protein 410 17.2 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 leg piece tandoori chicken + 1 medium roti + 1 katori green salad 32.2 g protein 361 32.2 g
Day total Carbs 153 g · Fat 56 g · Fibre 30 g 1408 74 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 large eggs + 1 katori poha 16.1 g protein 334 16.1 g
Mid-Morning 11:00 am 1 medium apple 0.4 g protein 94 0.4 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 + 1 katori kadai paneer + 1 katori green salad 10.7 g protein 328 10.7 g
Day total Carbs 158 g · Fat 56 g · Fibre 24 g 1355 55 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 besan chilla + 1 tbsp green chutney + 1 katori curd 18.3 g protein 331 18.3 g
Mid-Morning 11:00 am 1 medium apple 0.4 g protein 94 0.4 g
Lunch 1:00 – 2:00 pm 1 medium roti + 1 katori soya matar + 1 katori dal + 1 katori green salad 17.2 g protein 410 17.2 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 katori fish tikka + 1 medium roti + 1 katori green salad 28.2 g protein 342 28.2 g
Day total Carbs 168 g · Fat 50 g · Fibre 35 g 1402 70 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 1400 calorie plan work

  • Expect to feel hungrier on busy days — lean on dal, curd, sprouts and vegetables, which fill you up for few calories.
  • 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 common weight-loss target for many women and for less active men. 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 61 g of protein, 164 g of carbohydrates and 55 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.