2500 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 2500 calories a day. This suits very active people, athletes and anyone trying to gain weight or muscle.
From FitDesi.in — https://fitdesi.in/diet-chart/2500-calorie-non-veg-diet
2476
kcal / day
101 g
Protein / day
352 g
Carbs / day
72 g
Fat / day
Your 7-day 2500 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 | 2½ katori vegetable upma + 2 tablespoons coconut chutney 18.9 g protein | 630 | 18.9 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 katori rice + 1 katori fish curry + 1 katori stir fried vegetables 25.2 g protein | 753 | 25.2 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 | 2½ bowls khichdi + 1 katori curd 23 g protein | 598 | 23 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 349 g · Fat 81 g · Fibre 43 g | 2508 | 88 g |
| Meal | What to eat | kcal | Protein |
|---|---|---|---|
| Early Morning 6:30 – 7:00 am | 1 cup coffee + 10 almonds 3.2 g protein | 108 | 3.2 g |
| Breakfast 8:00 – 9:00 am | 6 idli + 1 katori sambar + 2 tablespoons coconut chutney 18.7 g protein | 615 | 18.7 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 | 5 medium roti + 1 katori chana masala + 1 katori green salad + 1 katori curd 29.5 g protein | 732 | 29.5 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 | 1 katori fish tikka + 4 medium roti + 1 katori green salad 36.3 g protein | 558 | 36.3 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 348 g · Fat 69 g · Fibre 55 g | 2444 | 106 g |
| Meal | What to eat | kcal | Protein |
|---|---|---|---|
| Early Morning 6:30 – 7:00 am | 1 cup coffee + 10 almonds 3.2 g protein | 108 | 3.2 g |
| Breakfast 8:00 – 9:00 am | 3 large eggs + 4 idli + 1 katori sambar 32.3 g protein | 636 | 32.3 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 bengali fish curry + 1 katori dal 28.2 g protein | 734 | 28.2 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 | 6 medium roti + 1½ katori moong dal + 1 katori patta gobhi matar 27.1 g protein | 641 | 27.1 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 371 g · Fat 68 g · Fibre 47 g | 2550 | 109 g |
| Meal | What to eat | kcal | Protein |
|---|---|---|---|
| Early Morning 6:30 – 7:00 am | 1 cup coffee + 10 almonds 3.2 g protein | 108 | 3.2 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 | 4 medium roti + 1 katori rajma + 1½ katori rice + 1 katori cucumber raita 31.2 g protein | 812 | 31.2 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 + 2 katori rice + 1 katori stir fried vegetables 19.4 g protein | 597 | 19.4 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 368 g · Fat 70 g · Fibre 41 g | 2456 | 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 | 5 rava idli + 2 tablespoons coconut chutney 24.6 g protein | 595 | 24.6 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 katori rice + 1 katori fish curry + 1 katori stir fried vegetables 25.2 g protein | 753 | 25.2 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 + 4 medium roti + 1 katori green salad 36.3 g protein | 558 | 36.3 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 358 g · Fat 62 g · Fibre 47 g | 2433 | 107 g |
| Meal | What to eat | kcal | Protein |
|---|---|---|---|
| Early Morning 6:30 – 7:00 am | 1 cup coffee + 10 almonds 3.2 g protein | 108 | 3.2 g |
| Breakfast 8:00 – 9:00 am | 3 large eggs + 4 idli + 1 katori sambar 32.3 g protein | 636 | 32.3 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 | 5 medium roti + 1½ katori dal + 1 katori aloo gobi + 1 katori green salad 30.8 g protein | 754 | 30.8 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 leg piece tandoori chicken + 4 medium roti + 1 katori green salad 40.3 g protein | 577 | 40.3 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 329 g · Fat 77 g · Fibre 52 g | 2506 | 125 g |
| Meal | What to eat | kcal | Protein |
|---|---|---|---|
| Early Morning 6:30 – 7:00 am | 1 cup coffee + 10 almonds 3.2 g protein | 108 | 3.2 g |
| Breakfast 8:00 – 9:00 am | 3 bowls sweet daliya + 10 almonds 18.1 g protein | 562 | 18.1 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 | 2½ katori rice + 1 katori bengali fish curry + 1 katori dal 28.2 g protein | 734 | 28.2 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 + 2 katori rice + 1 katori stir fried vegetables 19.4 g protein | 597 | 19.4 g |
| Bedtime 10:00 pm | 1 cup milk 4.8 g protein | 90 | 4.8 g |
| Day total | Carbs 338 g · Fat 81 g · Fibre 30 g | 2432 | 87 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 2500 calorie plan work
- Hitting this many calories from home food takes planning — add milk, curd, nuts and an extra roti rather than fried snacks.
- 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 very active people, athletes and anyone trying to gain weight or muscle. 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 101 g of protein, 352 g of carbohydrates and 72 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.