This 2000 calorie diet plan gives a full day of Indian meals in a vegetarian and a non-vegetarian version. The vegetarian day starts with paneer dosa and includes dal with rice and capsicum, chana chaat, and palak paneer with rotis. The non-vegetarian day has egg dosa, grilled chicken with dal and rotis, and a prawn stir-fry with brown rice. Both days get at least 20% of their calories from protein, with fruit, vegetables and measured ghee or oil. Every portion is given in grams, cups or pieces.
A 2000 calorie plan often suits moderately active women who want to keep their weight, and men who are less active or want to lose weight slowly. It is also the reference intake printed on many food labels, but it is not the right number for everyone. Use the calorie calculator on this site to find 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: 1,975 kcal · 104 g protein · 262 g carbs · 61 g fat
Indian and international meals with eggs, chicken and fish, together with dal, rotis, rice, vegetables and fruit.
Day total: 1,969 kcal · 140 g protein · 237 g carbs · 53 g fat
| Food and portion | Calories | Protein |
|---|---|---|
| Breakfast | ||
| 2 medium plain dosas | 336 kcal | 8 g |
| 2 large eggs, cooked on the dosas (egg dosa) | 144 kcal | 13 g |
| 1 cup chai with milk | 105 kcal | 4 g |
| Meal total | 585 kcal | 25 g |
| Mid-morning snack | ||
| 150 g plain nonfat Greek yogurt | 89 kcal | 15 g |
| 100 g blueberries | 57 kcal | 0.7 g |
| Meal total | 146 kcal | 16 g |
| Lunch | ||
| 150 g grilled skinless chicken thigh | 266 kcal | 36 g |
| 2 medium rotis (80 g) | 238 kcal | 8.8 g |
| 1 small bowl dal (100 g) | 110 kcal | 7 g |
| 100 g cucumber, as salad | 15 kcal | 0.8 g |
| 100 g tomato, as salad | 18 kcal | 0.9 g |
| Meal total | 646 kcal | 53 g |
| Evening snack | ||
| 1 medium apple | 95 kcal | 0.5 g |
| 1 tablespoon natural peanut butter (15 g) | 88 kcal | 3.8 g |
| Meal total | 183 kcal | 4.3 g |
| Dinner | ||
| 150 g cooked prawns (shrimp) | 149 kcal | 36 g |
| 150 g cooked brown rice | 168 kcal | 3.9 g |
| 100 g capsicum (bell pepper), stir-fried with the prawns | 31 kcal | 1 g |
| 100 g zucchini, stir-fried with the prawns | 17 kcal | 0.6 g |
| 1 tsp oil (5 g), for the stir-fry | 44 kcal | 0 g |
| Meal total | 409 kcal | 42 g |
| Day total | 1,969 kcal | 140 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 2000 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 2000 kcal is below your own TDEE.
The vegetarian menu on this page includes 2 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 104 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.