1500 Calorie Non-Veg Indian Diet Plan (≈92 g Protein)
A full 1,500 kcal Indian day with eggs, chicken and dal, about 92 g protein, plus egg-only and fish versions and a week of meals.
EZMeal team
6 min read
A 1,500 calorie non-veg Indian diet plan gives you eggs at breakfast, a dal-roti-rice lunch with curd, and grilled or curried chicken at dinner. That adds up to about 1,500 kcal and 92 g protein a day. Swapping some dal for eggs and chicken gives you about 30 g more protein than a typical vegetarian day at the same calories, which keeps you fuller while you lose weight.
Below you'll find a full day in rotis and katoris, egg-only and fish versions, a week of meal ideas and easy swaps.
Vegetarian? See our 1500 calorie vegetarian Indian meal plan.
Who is 1,500 calories right for?
You are… | What 1,500 kcal does |
|---|---|
Most women | Steady weight loss |
A small or less active man | Faster weight loss |
An average or active man | Usually too low. Try the 1800 calorie Indian diet plan. |
A smaller woman who has stopped losing | Consider the 1200 calorie plan for a short phase |
If you're pregnant, breastfeeding, under 18, or have diabetes or another medical condition, ask your doctor before cutting calories.
Not sure what your number is? EZMeal calculates your calorie and protein target from your age, height, weight and activity. It's free and takes 3 minutes. Find my calories →
A full 1,500 calorie non-veg Indian day
A phulka here is a small, oil-free roti made from 25 g atta, and a katori is a 150 ml bowl. Milk and curd are toned. Chicken weight is raw and boneless.
Meal | What to eat | ≈ kcal | ≈ Protein |
|---|---|---|---|
Breakfast (8 am) | 2-egg omelette with onion, tomato and capsicum (1 tsp oil) + 1 slice whole-wheat toast · 1 cup chai, no sugar | 345 | 19 g |
Mid-morning (11 am) | 1 orange or guava | 55 | 1 g |
Lunch (1:30 pm) | 2 phulka + ½ katori rice + 1 katori dal + 1 katori sabzi (1 tsp oil) + 1 bowl curd + salad | 570 | 24 g |
Evening (5 pm) | 1 glass chaas + 10 almonds + 15 g roasted chana | 185 | 9 g |
Dinner (8 pm) | 1 phulka + tandoori or grilled chicken (150 g breast, 1 tsp oil) + 1 katori sautéed vegetables | 370 | 39 g |
Total | ≈1,525 | ≈92 g |
Why this day works
Protein at every meal. Eggs, dal, curd, chana and chicken spread about 92 g across the day, which helps control hunger.
Dal stays in. One katori of dal and the roasted chana add fibre that eggs and chicken don't have.
Light dinner, protein-heavy. Grilled chicken with sautéed vegetables is filling for very few calories.
Oil is counted. 3 tsp in total. Restaurant or home tadka oil is the most common hidden extra.
150 g raw chicken breast is about 110 g cooked, roughly 6–8 tikka pieces.
Egg-only and fish versions
Keep breakfast, lunch and the snacks the same. Change only dinner.
Version | Dinner | Day total |
|---|---|---|
Chicken (above) | 1 phulka + grilled chicken (150 g) + sautéed veg | ≈1,525 kcal · 92 g protein |
Eggetarian | 1 phulka + egg curry (2 whole eggs + 2 egg whites, 1 tsp oil) + sautéed veg | ≈1,555 kcal · 78 g protein |
Fish | 1 phulka + home-style fish curry (150 g rohu, surmai or pomfret, 1 tsp oil) + sautéed veg | ≈1,520 kcal · 84 g protein |
Tips for each
Eggetarian: want more protein? Add 100 g of curd or a second katori of dal at lunch for about 5–7 g more.
Fish: steam, grill or cook in a light curry. A rava-fried fish can carry 2–3 tsp of oil.
Mutton: keep it to once a week or less. It's higher in fat and calories than chicken or fish, and ICMR-NIN advises choosing fish, eggs and poultry over red meat.
One week at a glance
Rotate chicken, fish and eggs, and keep portions close to the sample day above. The mid-morning fruit and the evening chaas, almonds and chana stay the same every day.
Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
Mon | Egg omelette + toast | Phulka, rice, dal, sabzi, curd | Tandoori chicken + sautéed veg + phulka |
Tue | Moong dal chilla + chai | Phulka, rajma, salad, curd | Egg curry + phulka + salad |
Wed | 2 boiled eggs + vegetable poha | Rice, fish curry, sabzi, salad | Dal soup + chicken tikka salad |
Thu | Egg bhurji + 1 phulka | Phulka, chole, raita | Grilled fish + sautéed veg + phulka |
Fri | 3 idli + sambar + 1 boiled egg | Rice, sambar, egg roast, poriyal | Chicken stew + 1 phulka |
Sat | Masala omelette + toast | Chicken pulao (small) + raita + salad | Moong dal khichdi + sabzi |
Sun | Sprouts chaat + 2 boiled eggs | Phulka, dal, palak, curd | Home-style chicken curry + phulka + salad |
Want all 7 days with exact portions and a grocery list? EZMeal builds your week around your calorie target with chicken, fish or eggs, using foods you already eat. Day 1 is free; the full 7-day plan is ₹149, once. Create my free plan →
Easy swaps that keep calories steady
Instead of | Have | Why it works |
|---|---|---|
1 slice toast | 1 phulka | Same calories |
1 phulka | ½ katori cooked rice or 1 small millet roti | Same calories |
Chicken breast (150 g) | Fish (150 g) | Slightly fewer calories, a little less protein |
Chicken breast (150 g) | Chicken thigh (120 g, skinless) | Slightly fewer calories, about 10 g less protein, more flavour |
Dal | Rajma, chole or sprouts | Same calories and protein |
Chaas + almonds | 1 boiled egg + 1 fruit | Similar calories, a little more protein |
Mistakes that break a 1,500 kcal non-veg plan
Restaurant gravies. Butter chicken, kadhai chicken and korma carry butter, cream and oil. One portion can be 500–700 kcal. Order tandoori or tikka instead.
Fried fish and chicken. Rava fry, fish fry and chicken 65 soak up oil. Grill, steam or air-fry.
Dropping dal completely. Eggs and meat have no fibre. Keep at least 1 katori of dal or sprouts a day.
Processed meat. Sausages, salami and nuggets are high in salt and fat, and ICMR-NIN advises limiting them.
Oil in egg dishes. Bhurji and omelettes can quietly take 2–3 tsp. Use a non-stick pan and measure 1 tsp.
Big biryani portions. A restaurant biryani plate can be 800 kcal or more. Have a small katori of pulao at home with raita and salad instead.
For protein per katori of dal, egg or chicken, see our protein in Indian foods chart.
FAQ
Is a 1,500 calorie non-veg diet good for weight loss?
For most women and smaller men, yes. The extra protein from eggs, chicken and fish keeps you fuller than the same calories from roti and rice, which makes the plan easier to stick to.
How much protein does this plan give?
About 92 g with chicken, 84 g with fish and 78 g with eggs only. That's well above the 0.83 g per kg body weight ICMR-NIN suggests for healthy adults, which helps protect muscle while you lose fat.
Can I eat chicken every day on a diet?
Yes, if it's grilled, tandoori or in a light home-style curry. Rotating with fish and eggs gives you more variety in nutrients.
How many eggs a day are okay?
For most healthy adults, 1–2 whole eggs a day plus extra egg whites is fine. If you have high cholesterol, heart disease or diabetes, ask your doctor what suits you.
Is non-veg better than veg for weight loss?
Not necessarily. Total calories decide weight loss. Non-veg plans make it easier to reach a high protein intake on fewer calories, but a well-planned vegetarian 1,500 kcal plan works just as well.
Can I eat mutton on a 1,500 calorie diet?
Occasionally. A small portion (about 75 g raw lean mutton) in a light curry fits once a week. Keep chicken, fish and eggs as your main proteins.
Sources
ICMR-NIN: Dietary Guidelines for Indians (2024)
Food values: Indian Food Composition Tables (IFCT 2017), ICMR-NIN
This article is general information for healthy adults, not medical advice. If you have a health condition, are pregnant or take regular medication, speak to your doctor or a registered dietitian before changing your diet.
