2200 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 2200 calories a day. This is around maintenance for many active adults, or a moderate weight-loss target for larger, active men.
From FitDesi.in — https://fitdesi.in/diet-chart/2200-calorie-non-veg-diet
2182
kcal / day
91 g
Protein / day
297 g
Carbs / day
69 g
Fat / day
Your 7-day 2200 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 | 3 large eggs + 2 idli + 1 katori sambar 28.1 g protein | 506 | 28.1 g |
| Mid-Morning 11:00 am | 1 glass salted lassi + 1 medium apple 3.8 g protein | 141 | 3.8 g |
| Lunch 1:00 – 2:00 pm | 1½ katori rice + 1½ katori dal palak + 1 katori bhindi masala + 1 katori curd 18.7 g protein | 628 | 18.7 g |
| Evening Snack 5:00 pm | 1 cup chai + 1 katori mixed pulse salad 9.6 g protein | 200 | 9.6 g |
| Dinner 8:00 – 8:30 pm | 1 katori chicken stew + 1½ katori rice + 1 katori stir fried vegetables 17.7 g protein | 507 | 17.7 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 264 g · Fat 82 g · Fibre 33 g | 2168 | 85 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 | 2½ bowls oats + 1 medium banana 15.1 g protein | 480 | 15.1 g |
| Mid-Morning 11:00 am | 1 glass salted lassi + 1 medium apple 3.8 g protein | 141 | 3.8 g |
| Lunch 1:00 – 2:00 pm | 2 katori rice + 1 katori bengali fish curry + 1 katori dal 26.4 g protein | 644 | 26.4 g |
| Evening Snack 5:00 pm | 1 cup chai + 1 katori mixed pulse salad 9.6 g protein | 200 | 9.6 g |
| Dinner 8:00 – 8:30 pm | 1½ bowls vegetable khichdi + 1 katori cucumber raita 22.9 g protein | 518 | 22.9 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 335 g · Fat 56 g · Fibre 41 g | 2169 | 85 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 + 1½ katori poha 24.2 g protein | 501 | 24.2 g |
| Mid-Morning 11:00 am | 1 glass salted lassi + 1 medium apple 3.8 g protein | 141 | 3.8 g |
| Lunch 1:00 – 2:00 pm | 6 medium roti + 1 katori palak paneer + 1 katori moong dal 30.7 g protein | 672 | 30.7 g |
| Evening Snack 5:00 pm | 1 cup chai + 1 katori mixed pulse salad 9.6 g protein | 200 | 9.6 g |
| Dinner 8:00 – 8:30 pm | 1 leg piece tandoori chicken + 3 medium roti + 1 katori green salad 37.6 g protein | 505 | 37.6 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 278 g · Fat 73 g · Fibre 39 g | 2205 | 113 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 katori vegetable upma + 2 tablespoons coconut chutney 15.3 g protein | 520 | 15.3 g |
| Mid-Morning 11:00 am | 1 glass salted lassi + 1 medium apple 3.8 g protein | 141 | 3.8 g |
| Lunch 1:00 – 2:00 pm | 2½ katori rice + 1 katori fish curry + 1 katori stir fried vegetables 23.5 g protein | 663 | 23.5 g |
| Evening Snack 5:00 pm | 1 cup chai + 1 katori mixed pulse salad 9.6 g protein | 200 | 9.6 g |
| Dinner 8:00 – 8:30 pm | 2 bowls khichdi + 1 katori curd 19.5 g protein | 498 | 19.5 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 301 g · Fat 73 g · Fibre 38 g | 2208 | 79 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 | 4 idli + 1 katori sambar + 2 tablespoons coconut chutney 14.5 g protein | 485 | 14.5 g |
| Mid-Morning 11:00 am | 1 glass salted lassi + 1 medium apple 3.8 g protein | 141 | 3.8 g |
| Lunch 1:00 – 2:00 pm | 4 medium roti + 1 katori chana masala + 1 katori green salad + 1 katori curd 26.8 g protein | 660 | 26.8 g |
| Evening Snack 5:00 pm | 1 cup chai + 1 katori mixed pulse salad 9.6 g protein | 200 | 9.6 g |
| Dinner 8:00 – 8:30 pm | 1 katori fish tikka + 3 medium roti + 1 katori green salad 33.6 g protein | 486 | 33.6 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 294 g · Fat 66 g · Fibre 51 g | 2158 | 96 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 + 2 idli + 1 katori sambar 28.1 g protein | 506 | 28.1 g |
| Mid-Morning 11:00 am | 1 glass salted lassi + 1 medium apple 3.8 g protein | 141 | 3.8 g |
| Lunch 1:00 – 2:00 pm | 2 katori rice + 1 katori bengali fish curry + 1 katori dal 26.4 g protein | 644 | 26.4 g |
| Evening Snack 5:00 pm | 1 cup chai + 1 katori mixed pulse salad 9.6 g protein | 200 | 9.6 g |
| Dinner 8:00 – 8:30 pm | 4 medium roti + 1½ katori moong dal + 1 katori patta gobhi matar 21.7 g protein | 497 | 21.7 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 297 g · Fat 65 g · Fibre 42 g | 2174 | 97 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 aloo paratha + 1 katori curd 12.9 g protein | 508 | 12.9 g |
| Mid-Morning 11:00 am | 1 glass salted lassi + 1 medium apple 3.8 g protein | 141 | 3.8 g |
| Lunch 1:00 – 2:00 pm | 3 medium roti + 1 katori rajma + 1 katori rice + 1 katori cucumber raita 26.7 g protein | 650 | 26.7 g |
| Evening Snack 5:00 pm | 1 cup chai + 1 katori mixed pulse salad 9.6 g protein | 200 | 9.6 g |
| Dinner 8:00 – 8:30 pm | 1 katori chicken stew + 1½ katori rice + 1 katori stir fried vegetables 17.7 g protein | 507 | 17.7 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 312 g · Fat 69 g · Fibre 40 g | 2192 | 78 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 2200 calorie plan work
- If you train, keep the bigger carb portions (rice, roti) around your workouts.
- 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 around maintenance for many active adults, or a moderate weight-loss target for larger, 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 91 g of protein, 297 g of carbohydrates and 69 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.