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.

Protein 98.6 g · 19.3% Carbs 238.6 g · 46.7% Fat 77.3 g · 34%

మూలం·Computed from ThaliFacts food data·జూలై 2026న సమీక్షించాం

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

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

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 katori a day. Portions are the seven-day average, in katori of 150 g — the same katori the serving weights and the grocery list use.

మూలం·Served weights and energy from the dishes in this chart·5 plate groups, composite dishes assigned whole·జూలై 2026న సమీక్షించాం

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 ఈ ప్లాన్‌లోని ప్రతి సంఖ్యా ఇక్కడి ఒక నిజమైన సర్వింగ్ నుంచే వచ్చింది.

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	Calories	Protein	Carbs	Fat	Fibre
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 est is a regional dish estimated for this site — the basis is on the method page.

Day 1 · Monday

2,051 kcal · 91.5 g protein · 39.4 g fibre

Day 1 (Monday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Methi thepla with curd మెంతి థేప్లా ×3 · Curd (Dahi) ×1	450	13.7 g	50.1 g	21.6 g	6.6 g
Mid-morning	Sattu sharbat Sattu Sharbatest ×1	328	17.5 g	50.0 g	6.3 g	8.8 g
Lunch	Keema matar with roti Keema Matar ×1 · Roti (Chapati) ×2 · Onion Salad (Kachumber) ×1	519	31.4 g	53.0 g	19.9 g	10.7 g
Evening snack	Sweet lassi Sweet Lassi ×1	203	5.3 g	30.0 g	6.8 g	0.0 g
Dinner	Three roti with palak paneer and curd Roti (Chapati) ×3 · Palak Paneer ×1.2 · Curd (Dahi) ×0.7	551	23.6 g	68.9 g	19.1 g	13.3 g
Day total	450 + 328 + 519 + 203 + 551 =	2,051	91.5 g	252.0 g	73.7 g	39.4 g

Day 2 · Tuesday

2,051 kcal · 81.6 g protein · 37.9 g fibre

Day 2 (Tuesday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	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
Mid-morning	Lassi with almonds Sweet Lassi ×1 · Almonds ×1	275	7.7 g	31.3 g	13.0 g	1.4 g
Lunch	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
Evening snack	Small bhel puri భేల్ పూరీ ×0.7	165	3.8 g	25.2 g	5.3 g	2.1 g
Dinner	Three roti with egg curry Roti (Chapati) ×3 · Egg Curry ×1.2 · గ్రీన్ సలాడ్ ×1	563	25.7 g	70.2 g	19.8 g	14.2 g
Day total	447 + 275 + 601 + 165 + 563 =	2,051	81.6 g	261.5 g	73.6 g	37.9 g

Day 3 · Wednesday

2,050 kcal · 124.0 g protein · 37.4 g fibre

Day 3 (Wednesday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Sattu sharbat with two chilla Sattu Sharbatest ×1 · Besan Chilla ×2	750	37.2 g	93.0 g	25.2 g	22.9 g
Mid-morning	Two boiled eggs ఉడకబెట్టిన గుడ్డు ×2	133	11.7 g	0.6 g	9.9 g	0.0 g
Lunch	Dal, rice, bhindi and curd Toor Dal (Arhar) Tadka ×1 · Boiled White Rice ×1 · భిండీ మసాలా ×1 · Curd (Dahi) ×0.7	518	15.4 g	66.9 g	20.4 g	9.3 g
Evening snack	Three boiled eggs with chai ఉడకబెట్టిన గుడ్డు ×3 · Masala Chai ×1	261	19.5 g	9.6 g	17.0 g	0.0 g
Dinner	Tandoori chicken with salad and one roti Tandoori Chicken ×1 · Roti (Chapati) ×1 · Onion Salad (Kachumber) ×1	388	40.2 g	28.6 g	12.7 g	5.2 g
Day total	750 + 133 + 518 + 261 + 388 =	2,050	124.0 g	198.7 g	85.2 g	37.4 g

Day 4 · Thursday

2,049 kcal · 85.0 g protein · 55.9 g fibre

Day 4 (Thursday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Dosa with sambar and chutney సాదా దోస ×2 · Sambar ×1 · Coconut Chutney ×0.7	406	9.6 g	55.7 g	15.2 g	8.5 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	Roti, dal, sabzi, curd and salad Roti (Chapati) ×2 · Toor Dal (Arhar) Tadka ×1 · Mixed Vegetable Sabzi ×1 · Curd (Dahi) ×1 · గ్రీన్ సలాడ్ ×1	577	21.1 g	74.6 g	21.0 g	16.2 g
Evening snack	Sattu sharbat with peanuts Sattu Sharbatest ×1 · Peanuts ×0.6	412	21.3 g	52.4 g	12.3 g	10.0 g
Dinner	Three roti with soya chunk curry Roti (Chapati) ×3 · Soya Chunk Curry ×1.2 · గ్రీన్ సలాడ్ ×1	536	30.2 g	77.4 g	11.7 g	18.6 g
Day total	406 + 118 + 577 + 412 + 536 =	2,049	85.0 g	272.3 g	66.5 g	55.9 g

Day 5 · Friday

2,050 kcal · 118.9 g protein · 32.1 g fibre

Day 5 (Friday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Two paneer paratha with curd పనీర్ పరాఠా ×2 · Curd (Dahi) ×1	695	29.1 g	56.8 g	39.1 g	8.4 g
Mid-morning	Banana with a glass of milk Banana ×1 · Toned Milk ×1	205	7.7 g	33.4 g	4.3 g	1.8 g
Lunch	Tandoori chicken with roti and salad Tandoori Chicken ×1 · Roti (Chapati) ×2 · Onion Salad (Kachumber) ×1	482	43.4 g	47.8 g	13.1 g	8.5 g
Evening snack	Chicken tikka Chicken Tikka ×0.6	140	18.0 g	2.9 g	6.5 g	0.3 g
Dinner	Kala chana with rice and curd కాలా చనా కూర ×1.2 · Boiled White Rice ×1 · Curd (Dahi) ×1	528	20.7 g	76.7 g	14.9 g	13.1 g
Day total	695 + 205 + 482 + 140 + 528 =	2,050	118.9 g	217.6 g	77.9 g	32.1 g

Day 6 · Saturday

2,050 kcal · 94.6 g protein · 45.6 g fibre

Day 6 (Saturday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Egg bhurji with roti Egg Bhurji ×1 · Roti (Chapati) ×2	412	22.1 g	43.7 g	17.4 g	7.6 g
Mid-morning	Sweet lassi Sweet Lassi ×1	203	5.3 g	30.0 g	6.8 g	0.0 g
Lunch	Three roti, dal, sabzi, curd and salad Roti (Chapati) ×3 · Toor Dal (Arhar) Tadka ×1.2 · Mixed Vegetable Sabzi ×1 · Curd (Dahi) ×1 · గ్రీన్ సలాడ్ ×1	698	25.5 g	96.9 g	22.5 g	20.0 g
Evening snack	Corn chaat Corn Chaat ×1	156	4.3 g	24.0 g	4.8 g	3.6 g
Dinner	Three roti with kadai chicken Roti (Chapati) ×3 · Kadai Chicken ×1.2 · గ్రీన్ సలాడ్ ×1	581	37.4 g	70.2 g	17.1 g	14.4 g
Day total	412 + 203 + 698 + 156 + 581 =	2,050	94.6 g	264.8 g	68.6 g	45.6 g

Day 7 · Sunday

2,050 kcal · 94.5 g protein · 37.1 g fibre

Day 7 (Sunday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Masala oats with three egg whites and two whole eggs Masala Oats ×1 · ఉడకబెట్టిన గుడ్డు ×3	410	24.6 g	32.9 g	20.9 g	4.8 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	Three roti with kadai paneer and curd Kadai Paneer ×1 · Roti (Chapati) ×3 · Curd (Dahi) ×1	633	27.4 g	72.6 g	26.1 g	12.6 g
Evening snack	Paneer tikka with chai Paneer Tikka ×1 · Masala Chai ×1	356	20.5 g	17.1 g	23.1 g	1.2 g
Dinner	Roti with chana dal and bhindi Roti (Chapati) ×2 · Chana Dal ×1 · భిండీ మసాలా ×1	517	17.6 g	70.7 g	17.4 g	17.1 g
Day total	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 పంజాబీ South Indian తమిళం Kerala Andhra & Telangana బెంగాలీ గుజరాతీ 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 Indian Food Composition Tables 2017 (ICMR–NIN), plus the regional dishes estimated for this site and marked est 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.