This 1800 calorie diet plan shows a full day of balanced Indian meals in two versions. The vegetarian day has oats with milk and banana, chole with rotis and raita, and paneer tikka with dal. The non-vegetarian day has oats with boiled eggs, chicken biryani with raita, and baked salmon with quinoa and broccoli. Both days get at least 20% of their calories from protein, include vegetables at lunch and dinner, and keep chai and snacks inside the calorie total.
An 1800 calorie plan often suits moderately active women who want to keep their weight, and many men who want to lose weight slowly. Less active men of average size may also use it to keep their weight steady. Use the calorie calculator on this site with your age, height, weight and activity to see if 1800 kcal is right for you.
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: 1,801 kcal · 97 g protein · 258 g carbs · 49 g fat
| Food and portion | Calories | Protein |
|---|---|---|
| Breakfast | ||
| 50 g rolled oats (dry weight), cooked in the milk | 190 kcal | 6.5 g |
| 250 ml low-fat milk (2% fat) | 125 kcal | 8.3 g |
| 1 medium banana, sliced on top | 105 kcal | 1.3 g |
| Meal total | 420 kcal | 16 g |
| Mid-morning snack | ||
| 150 g plain nonfat Greek yogurt | 89 kcal | 15 g |
| 1 medium orange | 62 kcal | 1.2 g |
| Meal total | 151 kcal | 16 g |
| Lunch | ||
| 1 cup chole (chickpea curry) | 280 kcal | 12 g |
| 2 medium rotis (80 g) | 238 kcal | 8.8 g |
| 100 g cucumber, as salad | 15 kcal | 0.8 g |
| 100 g tomato, as salad | 18 kcal | 0.9 g |
| 100 g plain nonfat Greek yogurt, as raita | 59 kcal | 10 g |
| Meal total | 610 kcal | 33 g |
| Evening snack | ||
| 1 cup chai with milk | 105 kcal | 4 g |
| 8 almonds (10 g) | 58 kcal | 2.1 g |
| Meal total | 163 kcal | 6.1 g |
| Dinner | ||
| 75 g paneer, grilled as paneer tikka | 199 kcal | 14 g |
| 100 g capsicum (bell pepper), grilled with the paneer | 31 kcal | 1 g |
| 1 small bowl dal (100 g) | 110 kcal | 7 g |
| 1 medium roti (40 g) | 119 kcal | 4.4 g |
| Meal total | 459 kcal | 26 g |
| Day total | 1,801 kcal | 97 g |
Indian and international meals with eggs, chicken and fish, together with dal, rotis, rice, vegetables and fruit.
Day total: 1,810 kcal · 108 g protein · 218 g carbs · 59 g fat
| Food and portion | Calories | Protein |
|---|---|---|
| Breakfast | ||
| 40 g rolled oats (dry weight), cooked in the milk | 152 kcal | 5.2 g |
| 200 ml low-fat milk (2% fat) | 100 kcal | 6.6 g |
| 2 boiled eggs | 144 kcal | 13 g |
| Meal total | 396 kcal | 24 g |
| Mid-morning snack | ||
| 1 medium banana | 105 kcal | 1.3 g |
| Meal total | 105 kcal | 1.3 g |
| Lunch | ||
| 2 cups chicken biryani | 580 kcal | 28 g |
| 100 g plain nonfat Greek yogurt, for cucumber raita | 59 kcal | 10 g |
| 100 g cucumber, grated into the raita | 15 kcal | 0.8 g |
| 50 g tomato slices | 9 kcal | 0.5 g |
| Meal total | 663 kcal | 39 g |
| Evening snack | ||
| 1 cup chai with milk | 105 kcal | 4 g |
| 2 cups air-popped popcorn | 62 kcal | 2 g |
| Meal total | 167 kcal | 6 g |
| Dinner | ||
| 120 g baked salmon | 247 kcal | 26 g |
| 150 g cooked quinoa | 180 kcal | 6.6 g |
| 150 g steamed broccoli | 53 kcal | 4.2 g |
| Meal total | 480 kcal | 37 g |
| Day total | 1,810 kcal | 108 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 1800 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 1800 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.