1600 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 1600 calories a day. This suits gradual weight loss for many men, or weight maintenance for active women.
From FitDesi.in — https://fitdesi.in/diet-chart/1600-calorie-non-veg-diet
1623
kcal / day
66 g
Protein / day
201 g
Carbs / day
61 g
Fat / day
Your 7-day 1600 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 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 sambar + 1 katori beans thoran + 1 katori curd 16.2 g protein | 530 | 16.2 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 chicken stew + 1 katori rice + 1 katori stir fried vegetables 15.9 g protein | 417 | 15.9 g |
| Day total | Carbs 183 g · Fat 75 g · Fibre 34 g | 1634 | 54 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 + 2 idli + 1 katori sambar 21.8 g protein | 429 | 21.8 g |
| Mid-Morning 11:00 am | 2 medium orange 1.8 g protein | 96 | 1.8 g |
| Lunch 1:00 – 2:00 pm | 1½ katori rice + 1 katori fish curry + 1 katori stir fried vegetables 20 g protein | 483 | 20 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 210 g · Fat 52 g · Fibre 31 g | 1585 | 63 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 + 3 medium roti 19.4 g protein | 388 | 19.4 g |
| Mid-Morning 11:00 am | 2 medium orange 1.8 g protein | 96 | 1.8 g |
| Lunch 1:00 – 2:00 pm | 2 medium roti + 1 katori soya matar + 1 katori dal + 1 katori green salad 19.9 g protein | 482 | 19.9 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 + 2 medium roti + 1 katori green salad 34.9 g protein | 433 | 34.9 g |
| Day total | Carbs 198 g · Fat 57 g · Fibre 36 g | 1624 | 82 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 | 3 large eggs + 1 katori poha 22.4 g protein | 411 | 22.4 g |
| Mid-Morning 11:00 am | 1 medium apple 0.4 g protein | 94 | 0.4 g |
| Lunch 1:00 – 2:00 pm | 1 katori rice + 1 katori bengali fish curry + 1 katori dal 22.9 g protein | 464 | 22.9 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 kadai paneer + 1 katori green salad 13.4 g protein | 400 | 13.4 g |
| Day total | Carbs 193 g · Fat 62 g · Fibre 26 g | 1594 | 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 | 3 methi paratha + 1 katori curd 13.3 g protein | 365 | 13.3 g |
| Mid-Morning 11:00 am | 1 medium banana 1.3 g protein | 105 | 1.3 g |
| Lunch 1:00 – 2:00 pm | 1 medium roti + 1½ katori mixed dal + 1 katori matar paneer + 1 katori green salad 19.8 g protein | 508 | 19.8 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 + 2 medium roti + 1 katori green salad 30.9 g protein | 414 | 30.9 g |
| Day total | Carbs 193 g · Fat 62 g · Fibre 38 g | 1617 | 72 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 + 2 idli + 1 katori sambar 21.8 g protein | 429 | 21.8 g |
| Mid-Morning 11:00 am | 1 medium banana 1.3 g protein | 105 | 1.3 g |
| Lunch 1:00 – 2:00 pm | 1½ katori rice + 1 katori fish curry + 1 katori stir fried vegetables 20 g protein | 483 | 20 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 bowl dalia khichdi + 1 katori curd 20.6 g protein | 433 | 20.6 g |
| Day total | Carbs 217 g · Fat 57 g · Fibre 26 g | 1675 | 70 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 + 3 medium roti 19.4 g protein | 388 | 19.4 g |
| Mid-Morning 11:00 am | 1 medium banana 1.3 g protein | 105 | 1.3 g |
| Lunch 1:00 – 2:00 pm | 1 katori rice + 1 katori dal palak + 1 katori bhindi masala + 1 katori curd 15.3 g protein | 498 | 15.3 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 + 1 katori rice + 1 katori stir fried vegetables 15.9 g protein | 417 | 15.9 g |
| Day total | Carbs 212 g · Fat 62 g · Fibre 27 g | 1633 | 58 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 1600 calorie plan work
- Spread protein across the day: dal or curd at lunch and dinner, and an egg, paneer or sprouts at breakfast.
- 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 suits gradual weight loss for many men, or weight maintenance for 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 66 g of protein, 201 g of carbohydrates and 61 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.