Meal chart · Non-vegetarian · Maintenance

7-day maintenance diet plan
non-vegetarian, Indian

An ordinary, sustainable Indian day at roughly a maintenance intake — the plan for when nothing needs to change quickly.

What one day on this chart comes to

Seven-day average, per day

2,050kcal / day Day to day the chart runs 2,049–2,051 kcal, with 82–124 g of protein and 40.8 g of fibre — portioned to a 1,900–2,200 kcal band and sitting inside it on the average. No figure here was typed in: each one is the sum of the servings printed below it.

ಪ್ರೋಟೀನ್ 98.6 g · 19.3% ಕಾರ್ಬ್ಸ್ 238.6 g · 46.7% ಕೊಬ್ಬು 77.3 g · 34%

ಮೂಲ.Computed from ThaliFacts food data.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

outer ring = portion on the plateinner ring = energy it carries

Grainroti, rice, poha, idli, dosa 2.4katori 680kcal 22%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 2.4katori 466kcal 22%of plate
Vegetable & fruitsabzi, saag, salad, fruit 1.4katori 127kcal 13%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 4.0katori 650kcal 36%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 0.7katori 127kcal 6%of plate

Grain takes 22% of the plate and 33% of the energy; vegetables take 13% of the plate and 6% of the energy. Dal and legume sit at 2.4 ಕಟೋರಿ a day. Portions are the seven-day average, in katori of 150 g — the same katori the serving weights and the grocery list use.

ಮೂಲ.Served weights and energy from the dishes in this chart.5 plate groups, composite dishes assigned whole.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

Step one · the number this chart is not Work out your own calorie target Not sure of the target the plan is built around? Get it in Asian-Indian terms. Come back with it and the band on this page marks itself. Behind every figure above The serving each number came from ಈ ಯೋಜನೆಯಲ್ಲಿನ ಪ್ರತಿಯೊಂದು ಅಂಕಿಯೂ ಇಲ್ಲಿನ ಒಂದು ನಿಜವಾದ ಸರ್ವಿಂಗ್‌ನಿಂದಲೇ ಬಂದಿದೆ.

Shopping for this week Work the target out on paper How the plate is portioned

What this chart is portioned for

Most diet content assumes you want to lose weight. Plenty of people just want a sane default: enough food, enough protein, enough fibre, no fixation. This is that plan.

Non-vegetarian: In practice most Indian non-vegetarian households eat vegetarian at the majority of meals and put chicken or fish on the table a few times a week. That is how this plan is built — it is not chicken twice a day.

Nothing here is imported, powdered or seasonal-only. The chart runs on atta, rice, dal, chana, curd, paneer and peanuts, eggs, chicken and fish, and whatever vegetables are in the market this week — which is the only kind of chart anyone actually keeps to.

How a goal becomes a daily portion

The goal fixes a band, never a single number: maintenance is portioned to 1,900–2,200 kcal a day with a floor of 65 g protein and 30 g fibre.
Every meal in the library is a real combination of real servings, each with a stated weight. Nothing is scaled, shaved or rounded to make a total land.
The build chooses which meals sit on which day so the week falls inside that band and clears both floors, without repeating a meal on consecutive days.
A day total is the literal sum of the five meal figures printed beside it; the weekly average is those seven printed days divided by seven. Add them yourself and you get the same answer.
The plate chart re-reads the same servings by group rather than by meal — served grams in, katori and energy share out.

serving   = per-100 g value  x  serving weight (g)  /  100
meal      = SUM of its servings
day       = SUM of its 5 meals        week = SUM of 7 days
per day   = week / 7
katori    = served grams / 150 g
plate %   = group served grams / day served grams

The full data and method →

The week at a glance

Seven day totals, each one the sum of that day's five meals.

Maintenance · Non-vegetarian — the seven day totals and their average.
Day	ಕ್ಯಾಲೊರಿಗಳು	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
Day 1 · Monday	2,051	91.5 g	252.0 g	73.7 g	39.4 g
Day 2 · Tuesday	2,051	81.6 g	261.5 g	73.6 g	37.9 g
Day 3 · Wednesday	2,050	124.0 g	198.7 g	85.2 g	37.4 g
Day 4 · Thursday	2,049	85.0 g	272.3 g	66.5 g	55.9 g
Day 5 · Friday	2,050	118.9 g	217.6 g	77.9 g	32.1 g
Day 6 · Saturday	2,050	94.6 g	264.8 g	68.6 g	45.6 g
Day 7 · Sunday	2,050	94.5 g	203.3 g	95.8 g	37.1 g
7-day average	2,050	98.6 g	238.6 g	77.3 g	40.8 g

Week total 14,351 kcal ÷ 7 = 2,050 kcal a day. Every figure above is the sum of the meals on that day, and every meal is the sum of its dishes at the serving sizes shown. Nothing has been rounded to make a total work.

The seven days in full

Dish names link to their full nutrition page on ThaliFacts, which is where these numbers come from. A dish marked ಅಂದಾಜು is a regional dish estimated for this site — the basis is on the method page.

ದಿನ 1 · Monday

2,051 kcal . 91.5 g ಪ್ರೋಟೀನ್ . 39.4 g ನಾರು

Day 1 (Monday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Methi thepla with curd Methi Thepla ×3 . Curd (Dahi) ×1	450	13.7 g	50.1 g	21.6 g	6.6 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Sattu sharbat Sattu Sharbatಅಂದಾಜು ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Keema matar with roti Keema Matar ×1 . ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Onion Salad (Kachumber) ×1	519	31.4 g	53.0 g	19.9 g	10.7 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Sweet lassi Sweet Lassi ×1	203	5.3 g	30.0 g	6.8 g	0.0 g
ರಾತ್ರಿಯ ಊಟ	Three roti with palak paneer and curd ರೊಟ್ಟಿ (ಚಪಾತಿ) ×3 . Palak Paneer ×1.2 . Curd (Dahi) ×0.7	551	23.6 g	68.9 g	19.1 g	13.3 g
ದಿನದ ಒಟ್ಟು	450 + 328 + 519 + 203 + 551 =	2,051	91.5 g	252.0 g	73.7 g	39.4 g

ದಿನ 2 · Tuesday

2,051 kcal . 81.6 g ಪ್ರೋಟೀನ್ . 37.9 g ನಾರು

Day 2 (Tuesday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Moong dal chilla with curd Moong Dal Chilla ×2 . Curd (Dahi) ×0.7	447	23.7 g	43.9 g	18.6 g	7.7 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Lassi with almonds Sweet Lassi ×1 . Almonds ×1	275	7.7 g	31.3 g	13.0 g	1.4 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Rajma with a full plate of rice and curd Rajma Curry ×1.2 . Boiled White Rice ×1.5 . Curd (Dahi) ×1	601	20.6 g	90.9 g	16.9 g	12.5 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Small bhel puri Bhel Puri ×0.7	165	3.8 g	25.2 g	5.3 g	2.1 g
ರಾತ್ರಿಯ ಊಟ	Three roti with egg curry ರೊಟ್ಟಿ (ಚಪಾತಿ) ×3 . Egg Curry ×1.2 . Green Salad ×1	563	25.7 g	70.2 g	19.8 g	14.2 g
ದಿನದ ಒಟ್ಟು	447 + 275 + 601 + 165 + 563 =	2,051	81.6 g	261.5 g	73.6 g	37.9 g

ದಿನ 3 · Wednesday

2,050 kcal . 124.0 g ಪ್ರೋಟೀನ್ . 37.4 g ನಾರು

Day 3 (Wednesday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Sattu sharbat with two chilla Sattu Sharbatಅಂದಾಜು ×1 . Besan Chilla ×2	750	37.2 g	93.0 g	25.2 g	22.9 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Two boiled eggs Boiled Egg ×2	133	11.7 g	0.6 g	9.9 g	0.0 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Dal, rice, bhindi and curd ತೊಗರಿ ಬೇಳೆ (ಅರಹರ್) ತಾಳಿಂಪು ×1 . Boiled White Rice ×1 . Bhindi Masala ×1 . Curd (Dahi) ×0.7	518	15.4 g	66.9 g	20.4 g	9.3 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Three boiled eggs with chai Boiled Egg ×3 . Masala Chai ×1	261	19.5 g	9.6 g	17.0 g	0.0 g
ರಾತ್ರಿಯ ಊಟ	Tandoori chicken with salad and one roti Tandoori Chicken ×1 . ರೊಟ್ಟಿ (ಚಪಾತಿ) ×1 . Onion Salad (Kachumber) ×1	388	40.2 g	28.6 g	12.7 g	5.2 g
ದಿನದ ಒಟ್ಟು	750 + 133 + 518 + 261 + 388 =	2,050	124.0 g	198.7 g	85.2 g	37.4 g

ದಿನ 4 · Thursday

2,049 kcal . 85.0 g ಪ್ರೋಟೀನ್ . 55.9 g ನಾರು

Day 4 (Thursday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Dosa with sambar and chutney Plain Dosa ×2 . Sambar ×1 . Coconut Chutney ×0.7	406	9.6 g	55.7 g	15.2 g	8.5 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Dates and almonds Dates (Khajoor) ×1 . Almonds ×1	118	2.8 g	12.2 g	6.3 g	2.6 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Roti, dal, sabzi, curd and salad ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . ತೊಗರಿ ಬೇಳೆ (ಅರಹರ್) ತಾಳಿಂಪು ×1 . Mixed Vegetable Sabzi ×1 . Curd (Dahi) ×1 . Green Salad ×1	577	21.1 g	74.6 g	21.0 g	16.2 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Sattu sharbat with peanuts Sattu Sharbatಅಂದಾಜು ×1 . Peanuts ×0.6	412	21.3 g	52.4 g	12.3 g	10.0 g
ರಾತ್ರಿಯ ಊಟ	Three roti with soya chunk curry ರೊಟ್ಟಿ (ಚಪಾತಿ) ×3 . Soya Chunk Curry ×1.2 . Green Salad ×1	536	30.2 g	77.4 g	11.7 g	18.6 g
ದಿನದ ಒಟ್ಟು	406 + 118 + 577 + 412 + 536 =	2,049	85.0 g	272.3 g	66.5 g	55.9 g

ದಿನ 5 · Friday

2,050 kcal . 118.9 g ಪ್ರೋಟೀನ್ . 32.1 g ನಾರು

Day 5 (Friday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Two paneer paratha with curd Paneer Paratha ×2 . Curd (Dahi) ×1	695	29.1 g	56.8 g	39.1 g	8.4 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Banana with a glass of milk ಬಾಳೆಹಣ್ಣು ×1 . Toned Milk ×1	205	7.7 g	33.4 g	4.3 g	1.8 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Tandoori chicken with roti and salad Tandoori Chicken ×1 . ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Onion Salad (Kachumber) ×1	482	43.4 g	47.8 g	13.1 g	8.5 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Chicken tikka Chicken Tikka ×0.6	140	18.0 g	2.9 g	6.5 g	0.3 g
ರಾತ್ರಿಯ ಊಟ	Kala chana with rice and curd Kala Chana Curry ×1.2 . Boiled White Rice ×1 . Curd (Dahi) ×1	528	20.7 g	76.7 g	14.9 g	13.1 g
ದಿನದ ಒಟ್ಟು	695 + 205 + 482 + 140 + 528 =	2,050	118.9 g	217.6 g	77.9 g	32.1 g

ದಿನ 6 · Saturday

2,050 kcal . 94.6 g ಪ್ರೋಟೀನ್ . 45.6 g ನಾರು

Day 6 (Saturday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Egg bhurji with roti Egg Bhurji ×1 . ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2	412	22.1 g	43.7 g	17.4 g	7.6 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Sweet lassi Sweet Lassi ×1	203	5.3 g	30.0 g	6.8 g	0.0 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Three roti, dal, sabzi, curd and salad ರೊಟ್ಟಿ (ಚಪಾತಿ) ×3 . ತೊಗರಿ ಬೇಳೆ (ಅರಹರ್) ತಾಳಿಂಪು ×1.2 . Mixed Vegetable Sabzi ×1 . Curd (Dahi) ×1 . Green Salad ×1	698	25.5 g	96.9 g	22.5 g	20.0 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Corn chaat Corn Chaat ×1	156	4.3 g	24.0 g	4.8 g	3.6 g
ರಾತ್ರಿಯ ಊಟ	Three roti with kadai chicken ರೊಟ್ಟಿ (ಚಪಾತಿ) ×3 . Kadai Chicken ×1.2 . Green Salad ×1	581	37.4 g	70.2 g	17.1 g	14.4 g
ದಿನದ ಒಟ್ಟು	412 + 203 + 698 + 156 + 581 =	2,050	94.6 g	264.8 g	68.6 g	45.6 g

ದಿನ 7 · Sunday

2,050 kcal . 94.5 g ಪ್ರೋಟೀನ್ . 37.1 g ನಾರು

Day 7 (Sunday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Masala oats with three egg whites and two whole eggs Masala Oats ×1 . Boiled Egg ×3	410	24.6 g	32.9 g	20.9 g	4.8 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Chai with almonds Masala Chai ×1 . Almonds ×1	134	4.4 g	10.0 g	8.3 g	1.4 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Three roti with kadai paneer and curd Kadai Paneer ×1 . ರೊಟ್ಟಿ (ಚಪಾತಿ) ×3 . Curd (Dahi) ×1	633	27.4 g	72.6 g	26.1 g	12.6 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Paneer tikka with chai Paneer Tikka ×1 . Masala Chai ×1	356	20.5 g	17.1 g	23.1 g	1.2 g
ರಾತ್ರಿಯ ಊಟ	Roti with chana dal and bhindi ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Chana Dal ×1 . Bhindi Masala ×1	517	17.6 g	70.7 g	17.4 g	17.1 g
ದಿನದ ಒಟ್ಟು	410 + 134 + 633 + 356 + 517 =	2,050	94.5 g	203.3 g	95.8 g	37.1 g

How to actually use it

Treat the serving counts as the plan and the dish names as suggestions. Two rotis is the plan; whether they sit beside bhindi or lauki changes almost nothing. If you swap a dish, swap it for something in the same family — a katori of dal for a katori of dal, not a katori of dal for a katori of kheer.

The single biggest source of error between this page and your kitchen is fat. Every figure assumes an ordinary home hand with the oil: about a teaspoon per person in a sabzi, a teaspoon in the tadka. Double the oil and a day like Day 3 gains roughly 200 kcal without a single extra dish appearing on the table.

Maintenance is personal. The number here is a common adult figure, not yours — work out your own on the calorie target page.

Swap the chart, keep the portions

The same five eating occasions, portioned for a different goal or a different kitchen.

Weight loss · Vegetarian Muscle gain · Vegetarian Maintenance · Vegetarian Diabetes-friendly · Vegetarian PCOS-friendly · Vegetarian Weight loss · Non-vegetarian Muscle gain · Non-vegetarian Diabetes-friendly · Non-vegetarian PCOS-friendly · Non-vegetarian Weight loss · Eggetarian Muscle gain · Eggetarian Maintenance · Eggetarian Weight loss · Jain Maintenance · Jain Diabetes-friendly · Jain Weight loss · Vegan Muscle gain · Vegan Maintenance · Vegan

Or start from where you are from

North Indian ಪಂಜಾಬಿ South Indian ತಮಿಳು Kerala Andhra & Telangana ಬಂಗಾಳಿ ಗುಜರಾತಿ All 13 regions Every shopping list

The questions that come after the chart

How many calories a day is this non-vegetarian maintenance plan?

It averages 2,050 kcal a day across the seven days, ranging from 2,049 to 2,051 kcal. The plan was built to a target of 2,050 kcal, which is a common figure rather than your figure — work out your own on the calorie target page.

How much protein does it give?

98.6 g a day on average, with 40.8 g of fibre. Protein comes from dal and chana at most meals, with chicken, fish or egg a few times a week — no supplement is assumed anywhere in this plan.

Can I swap meals between days?

Yes, and you should. The days are interchangeable by design: each one is built from the same pool of meals and lands in the same band. Swapping Tuesday's lunch onto Friday changes nothing that matters. What changes the plan is changing the serving counts.

What does a week of this cost?

Roughly ₹850 of groceries for one adult for the week at indicative metro retail rates, or about ₹120 a day. The biggest lines are curd, chicken, eggs. That is an indicative figure, not a price index — see the grocery list for the full working.

Is this plan safe to follow?

It is illustrative, not prescriptive. It is built on average composition data for typical home cooking and cannot know your health, your medication, your allergies or your activity. Maintenance is personal. The number here is a common adult figure, not yours — work out your own on the calorie target page. Take it to a doctor or a registered dietitian before you rely on it.

Calories and macros are computed from the ThaliFacts dataset, which is based on the ಭಾರತೀಯ ಆಹಾರ ಸಂಯೋಜನೆ ಕೋಷ್ಟಕಗಳು 2017 (ICMR–NIN), plus the regional dishes estimated for this site and marked ಅಂದಾಜು wherever they appear. Energy reconciles against 4P + 4C + 9F on every build. Every source, with the date it was last checked, is listed on the sources page. General information only — not medical or nutrition advice. These are illustrative plans built on average values; they are not prescriptions and cannot account for allergies, conditions or medication.