Meal chart · Non-vegetarian · Weight loss

7-day weight loss diet plan
non-vegetarian, Indian

A moderate deficit built on the food you already eat, with the protein pushed up so the deficit is survivable.

What one day on this chart comes to

Seven-day average, per day

1,549kcal / day Day to day the chart runs 1,539–1,553 kcal, with 71–87 g of protein and 33.7 g of fibre — portioned to a 1,400–1,700 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.

புரதம் 80.2 g · 20.7% கார்ப்ஸ் 179.2 g · 46.3% கொழுப்பு 56.6 g · 32.9%

ஆதாரம்·Computed from ThaliFacts food data·மறுபரிசீலனை ஜூலை 2026

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

Grainroti, rice, poha, idli, dosa 2.0katori 587kcal 27%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 1.2katori 241kcal 16%of plate
Vegetable & fruitsabzi, saag, salad, fruit 1.4katori 87kcal 18%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 2.4katori 495kcal 31%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 0.6katori 139kcal 8%of plate

Grain takes 27% of the plate and 38% of the energy; vegetables take 18% of the plate and 6% of the energy. Dal and legume sit at 1.2 கட்டோரி a day. Portions are the seven-day average, in katori of 150 g — the same katori the serving weights and the grocery list use.

ஆதாரம்·Served weights and energy from the dishes in this chart·5 plate groups, composite dishes assigned whole·மறுபரிசீலனை ஜூலை 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 இந்தத் திட்டத்தில் உள்ள ஒவ்வொரு எண்ணும் இங்குள்ள ஒரு உண்மையான பரிமாறல் அளவிலிருந்தே வருகிறது.

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

What this chart is portioned for

A deficit works when you can hold it for months, not when it is severe for ten days. This plan keeps roti, rice and dal on the table and moves the levers that actually matter: fewer refined-flour and deep-fried items, a protein source in every meal, and a fixed number of servings rather than an open plate.

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: weight loss is portioned to 1,400–1,700 kcal a day with a floor of 70 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.

Weight loss · Non-vegetarian — the seven day totals and their average.
Day	கலோரிகள்	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Day 1 · Monday	1,550	78.6 g	154.6 g	68.8 g	32.5 g
Day 2 · Tuesday	1,550	76.0 g	212.5 g	43.0 g	35.8 g
Day 3 · Wednesday	1,549	86.4 g	188.1 g	49.6 g	43.3 g
Day 4 · Thursday	1,550	71.3 g	183.8 g	59.2 g	32.7 g
Day 5 · Friday	1,551	77.9 g	202.3 g	47.0 g	34.8 g
Day 6 · Saturday	1,553	86.6 g	162.0 g	61.9 g	30.5 g
Day 7 · Sunday	1,539	84.5 g	150.9 g	66.4 g	26.6 g
7-day average	1,549	80.2 g	179.2 g	56.6 g	33.7 g

Week total 10,842 kcal ÷ 7 = 1,549 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 தோராயம் is a regional dish estimated for this site — the basis is on the method page.

Day 1 · Monday

1,550 kcal · 78.6 g protein · 32.5 g fibre

Day 1 (Monday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Breakfast	Moong dal chilla with green chutney Moong Dal Chilla ×2 · பச்சை சட்னி ×0.5	395	20.8 g	42.0 g	14.8 g	8.2 g
Mid-morning	Dates and almonds Dates (Khajoor) ×1 · Almonds ×1	118	2.8 g	12.2 g	6.3 g	2.6 g
Lunch	Kadai paneer with roti and salad Kadai Paneer ×1 · ரொட்டி (சப்பாத்தி) ×2 · Green Salad ×1	471	20.4 g	52.5 g	20.0 g	11.7 g
Evening snack	Two boiled eggs Boiled Egg ×2	133	11.7 g	0.6 g	9.9 g	0.0 g
Dinner	Egg bhurji with roti and salad Egg Bhurji ×1 · ரொட்டி (சப்பாத்தி) ×2 · Green Salad ×1	433	22.9 g	47.3 g	17.8 g	10.0 g
Day total	395 + 118 + 471 + 133 + 433 =	1,550	78.6 g	154.6 g	68.8 g	32.5 g

Day 2 · Tuesday

1,550 kcal · 76.0 g protein · 35.8 g fibre

Day 2 (Tuesday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Breakfast	Four idli with sambar and chutney Idli ×4 · Sambar ×1.2 · Coconut Chutney ×1	380	12.3 g	62.0 g	8.4 g	10.7 g
Mid-morning	One banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Lunch	Keema matar with roti Keema Matar ×1 · ரொட்டி (சப்பாத்தி) ×2 · Onion Salad (Kachumber) ×1	519	31.4 g	53.0 g	19.9 g	10.7 g
Evening snack	Banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Dinner	Roti with kadai chicken ரொட்டி (சப்பாத்தி) ×2 · Kadai Chicken ×1 · Green Salad ×1	441	29.7 g	49.5 g	14.1 g	10.8 g
Day total	380 + 105 + 519 + 105 + 441 =	1,550	76.0 g	212.5 g	43.0 g	35.8 g

Day 3 · Wednesday

1,549 kcal · 86.4 g protein · 43.3 g fibre

Day 3 (Wednesday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Breakfast	Omelette with roti Masala Omelette ×1 · ரொட்டி (சப்பாத்தி) ×2	397	20.2 g	42.0 g	16.5 g	7.3 g
Mid-morning	Two boiled eggs Boiled Egg ×2	133	11.7 g	0.6 g	9.9 g	0.0 g
Lunch	Kala chana with roti and salad Kala Chana Curry ×1 · ரொட்டி (சப்பாத்தி) ×2 · Onion Salad (Kachumber) ×1	444	17.9 g	72.5 g	8.3 g	17.8 g
Evening snack	Chicken tikka Chicken Tikka ×0.6	140	18.0 g	2.9 g	6.5 g	0.3 g
Dinner	Jowar bhakri with matki usal சோள ரொட்டி (பாக்ரி) ×2 · Matki Usalதோராயம் ×1 · Green Salad ×1	435	18.6 g	70.1 g	8.4 g	17.9 g
Day total	397 + 133 + 444 + 140 + 435 =	1,549	86.4 g	188.1 g	49.6 g	43.3 g

Day 4 · Thursday

1,550 kcal · 71.3 g protein · 32.7 g fibre

Day 4 (Thursday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Breakfast	Boiled eggs with toast Boiled Egg ×3 · Bread Butter Toast ×0.6	338	20.9 g	19.8 g	20.3 g	1.1 g
Mid-morning	Bowl of moong sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
Lunch	Gatte ki sabzi with roti and curd Gatte Ki Sabziதோராயம் ×1 · ரொட்டி (சப்பாத்தி) ×2 · Curd (Dahi) ×0.7	489	20.9 g	59.6 g	18.6 g	10.2 g
Evening snack	Small bhel puri Bhel Puri ×0.7	165	3.8 g	25.2 g	5.3 g	2.1 g
Dinner	Roti with rajma and curd ரொட்டி (சப்பாத்தி) ×2 · Rajma Curry ×1 · Curd (Dahi) ×0.7	466	18.6 g	66.2 g	13.8 g	15.3 g
Day total	338 + 92 + 489 + 165 + 466 =	1,550	71.3 g	183.8 g	59.2 g	32.7 g

Day 5 · Friday

1,551 kcal · 77.9 g protein · 34.8 g fibre

Day 5 (Friday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Breakfast	Poha with peanuts and black tea Poha ×1 · Peanuts ×0.4 · Black Tea, no sugar ×1	340	7.5 g	42.4 g	15.0 g	2.9 g
Mid-morning	Glass of toned milk Toned Milk ×1	100	6.4 g	9.4 g	4.0 g	0.0 g
Lunch	Kadai chicken with roti Kadai Chicken ×1 · ரொட்டி (சப்பாத்தி) ×2 · Green Salad ×1	441	29.7 g	49.5 g	14.1 g	10.8 g
Evening snack	Two idli with chutney Idli ×2 · Coconut Chutney ×0.5	134	4.1 g	23.6 g	2.2 g	2.5 g
Dinner	Three roti with soya chunk curry ரொட்டி (சப்பாத்தி) ×3 · Soya Chunk Curry ×1.2 · Green Salad ×1	536	30.2 g	77.4 g	11.7 g	18.6 g
Day total	340 + 100 + 441 + 134 + 536 =	1,551	77.9 g	202.3 g	47.0 g	34.8 g

Day 6 · Saturday

1,553 kcal · 86.6 g protein · 30.5 g fibre

Day 6 (Saturday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Breakfast	Masala oats with milk and almonds Masala Oats ×1 · Toned Milk ×0.6 · Almonds ×1	342	13.3 g	39.0 g	14.6 g	6.2 g
Mid-morning	Almonds and walnuts Almonds ×1 · Walnuts ×0.5	113	3.4 g	2.0 g	10.1 g	1.8 g
Lunch	Tandoori chicken with roti and salad Tandoori Chicken ×1 · ரொட்டி (சப்பாத்தி) ×2 · Onion Salad (Kachumber) ×1	482	43.4 g	47.8 g	13.1 g	8.5 g
Evening snack	Corn chaat Corn Chaat ×1	156	4.3 g	24.0 g	4.8 g	3.6 g
Dinner	Paneer bhurji with roti Paneer Bhurji ×1 · ரொட்டி (சப்பாத்தி) ×2 · Green Salad ×1	460	22.2 g	49.2 g	19.3 g	10.4 g
Day total	342 + 113 + 482 + 156 + 460 =	1,553	86.6 g	162.0 g	61.9 g	30.5 g

Day 7 · Sunday

1,539 kcal · 84.5 g protein · 26.6 g fibre

Day 7 (Sunday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Breakfast	Paneer paratha with curd Paneer Paratha ×1 · Curd (Dahi) ×1	392	16.9 g	30.7 g	22.6 g	4.2 g
Mid-morning	Chai with almonds Masala Chai ×1 · Almonds ×1	134	4.4 g	10.0 g	8.3 g	1.4 g
Lunch	Matar paneer with roti Matar Paneer ×1 · ரொட்டி (சப்பாத்தி) ×2 · Green Salad ×1	448	19.2 g	56.3 g	16.3 g	12.6 g
Evening snack	Banana with almonds Banana ×1 · Almonds ×1	177	3.8 g	25.3 g	6.5 g	3.2 g
Dinner	Tandoori chicken with salad and one roti Tandoori Chicken ×1 · ரொட்டி (சப்பாத்தி) ×1 · Onion Salad (Kachumber) ×1	388	40.2 g	28.6 g	12.7 g	5.2 g
Day total	392 + 134 + 448 + 177 + 388 =	1,539	84.5 g	150.9 g	66.4 g	26.6 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.

This site does not promise a rate of loss and cannot. How fast weight moves depends on your starting point, your activity, your sleep, your medication and a dozen things a web page cannot see.

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 Muscle gain · Non-vegetarian Maintenance · 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 பஞ்சாபி South Indian தமிழ்Kerala Andhra & Telangana வங்காளம்குஜராத்தி All 13 regions Every shopping list

The questions that come after the chart

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

It averages 1,549 kcal a day across the seven days, ranging from 1,539 to 1,553 kcal. The plan was built to a target of 1,550 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?

80.2 g a day on average, with 33.7 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 ₹700 of groceries for one adult for the week at indicative metro retail rates, or about ₹100 a day. The biggest lines are chicken, eggs, paneer. 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. This site does not promise a rate of loss and cannot. How fast weight moves depends on your starting point, your activity, your sleep, your medication and a dozen things a web page cannot see. 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 இந்திய உணவுப் பொருள் கூறு அட்டவணைகள் 2017 (ICMR–NIN), plus the regional dishes estimated for this site and marked தோராயம் 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.