This 1500 calorie diet plan gives one full day of everyday Indian meals in a vegetarian version and a non-vegetarian version. The vegetarian day uses poha, whole masoor dal with palak, tofu bhurji and Greek yogurt. The non-vegetarian day uses upma with boiled eggs, chicken curry with brown rice, and grilled fish with rotis. Both days get at least 25% of their calories from protein and include vegetables at lunch and dinner, fruit, and small measured amounts of ghee or oil. Use the swaps below to change dishes.
A 1500 calorie plan often suits women who want to lose weight, and also smaller or less active men with the same goal. Some small, less active women may also use it to keep their weight steady. Your number depends on your age, sex, size and activity, so use the calorie calculator on this site to check your own daily target.
Lacto-vegetarian Indian meals with milk, paneer and yogurt, but no meat, fish or eggs. Protein comes from dairy, dal, rajma, chickpeas and tofu.
Day total: 1,512 kcal · 97 g protein · 205 g carbs · 40 g fat
| Food and portion | Calories | Protein |
|---|---|---|
| Breakfast | ||
| 1 cup poha | 250 kcal | 5 g |
| 150 g plain nonfat Greek yogurt, on the side | 89 kcal | 15 g |
| Meal total | 339 kcal | 20 g |
| Mid-morning snack | ||
| 150 ml low-fat milk (2% fat) | 75 kcal | 4.9 g |
| 8 almonds (10 g) | 58 kcal | 2.1 g |
| Meal total | 133 kcal | 7 g |
| Lunch | ||
| 2 medium rotis (80 g) | 238 kcal | 8.8 g |
| 1 bowl whole masoor dal (150 g cooked lentils) | 174 kcal | 14 g |
| 1 tsp ghee (5 g), for the dal tadka | 45 kcal | 0 g |
| 150 g cooked spinach (palak sabzi) | 35 kcal | 4.4 g |
| 100 g cucumber slices | 15 kcal | 0.8 g |
| Meal total | 506 kcal | 27 g |
| Evening snack | ||
| 200 g plain nonfat Greek yogurt | 118 kcal | 20 g |
| 1/2 medium banana, sliced into the yogurt | 53 kcal | 0.7 g |
| Meal total | 171 kcal | 21 g |
| Dinner | ||
| 200 g firm tofu, crumbled as tofu bhurji | 152 kcal | 16 g |
| 100 g capsicum (bell pepper), chopped into the bhurji | 31 kcal | 1 g |
| 100 g tomato, chopped into the bhurji | 18 kcal | 0.9 g |
| 1 tsp oil (5 g), to cook the bhurji | 44 kcal | 0 g |
| 1 medium roti (40 g) | 119 kcal | 4.4 g |
| Meal total | 364 kcal | 22 g |
| Day total | 1,512 kcal | 97 g |
Indian and international meals with eggs, chicken and fish, together with dal, rotis, rice, vegetables and fruit.
Day total: 1,505 kcal · 116 g protein · 166 g carbs · 44 g fat
| Food and portion | Calories | Protein |
|---|---|---|
| Breakfast | ||
| 1 cup upma | 210 kcal | 5 g |
| 2 boiled eggs | 144 kcal | 13 g |
| Meal total | 354 kcal | 18 g |
| Mid-morning snack | ||
| 1 medium apple | 95 kcal | 0.5 g |
| Meal total | 95 kcal | 0.5 g |
| Lunch | ||
| 150 g cooked brown rice | 168 kcal | 3.9 g |
| 120 g cooked chicken breast, in a tomato curry | 198 kcal | 37 g |
| 100 g tomato, for the curry | 18 kcal | 0.9 g |
| 1 tsp oil (5 g), for the curry | 44 kcal | 0 g |
| 100 g cooked spinach (palak) | 23 kcal | 2.9 g |
| Meal total | 451 kcal | 45 g |
| Evening snack | ||
| 1 cup chai with milk | 105 kcal | 4 g |
| Meal total | 105 kcal | 4 g |
| Dinner | ||
| 150 g grilled tilapia (fish) | 192 kcal | 39 g |
| 150 g zucchini, cooked as a sabzi | 26 kcal | 0.9 g |
| 1 tsp oil (5 g), to cook the zucchini | 44 kcal | 0 g |
| 2 medium rotis (80 g) | 238 kcal | 8.8 g |
| Meal total | 499 kcal | 49 g |
| Day total | 1,505 kcal | 116 g |
This is a sample plan for healthy adults, not medical advice. If you are pregnant or breastfeeding, have a health condition such as diabetes or kidney disease, or take regular medicine, talk to a doctor or a registered dietitian before you change your diet.
It depends on your maintenance calories (TDEE). If 1500 kcal is about 300–500 kcal below your TDEE, most people lose weight at a steady pace. Use the free calculator to find your own number before you choose a plan.
A daily deficit of 500 kcal leads to roughly 0.45 kg (1 lb) of weight loss per week at first. Loss usually slows over time as your body adapts, and your result depends on how far 1500 kcal is below your own TDEE.
The vegetarian menu on this page includes 3 medium rotis. One medium roti has about 105–120 kcal, so you can swap rotis for rice (about 130 kcal per 100 g) as long as the day total stays the same.
Yes. The vegetarian menu on this page gives 97 g of protein from foods such as dal, paneer, curd and milk. Spreading protein across every meal makes it easier to reach your target.
It depends on your age, sex, height, weight and activity level. Use the free calorie calculator to get your maintenance calories and a safe target for weight loss or gain.
Values are typical averages and vary by recipe, brand and portion size. For packaged foods, check the label. This page is general information, not medical advice.