This 2500 calorie diet plan shows a full day of filling Indian meals for active people, in a vegetarian and a non-vegetarian version. The vegetarian day includes parathas with Greek yogurt, rajma chawal with raita, and kadai paneer with dal and rotis. The non-vegetarian day includes a paratha with egg bhurji, fish curry with rice and dal, and butter chicken with rotis. Both days get at least 20% of their calories from protein, with milk, fruit and vegetables, and leave room for one richer dish.
A 2500 calorie plan often suits active men who want to keep their weight, and very active women or people who want to gain weight or build muscle with regular training. It is too much for most less active adults. Use the calorie calculator on this site with your activity level to check whether 2500 kcal fits your goal.
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: 2,489 kcal · 130 g protein · 332 g carbs · 76 g fat
| Food and portion | Calories | Protein |
|---|---|---|
| Breakfast | ||
| 2 plain parathas | 640 kcal | 14 g |
| 200 g plain nonfat Greek yogurt, on the side | 118 kcal | 20 g |
| Meal total | 758 kcal | 34 g |
| Mid-morning snack | ||
| 250 ml low-fat milk (2% fat) | 125 kcal | 8.3 g |
| 1 medium banana | 105 kcal | 1.3 g |
| Meal total | 230 kcal | 9.6 g |
| Lunch | ||
| 1 1/2 cups rajma (kidney bean curry) | 338 kcal | 23 g |
| 100 g cooked white rice | 130 kcal | 2.7 g |
| 100 g cucumber, as salad | 15 kcal | 0.8 g |
| 50 g tomato, as salad | 9 kcal | 0.5 g |
| 150 g plain nonfat Greek yogurt, as raita | 89 kcal | 15 g |
| Meal total | 580 kcal | 41 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 | ||
| 125 g paneer, cooked as kadai paneer | 331 kcal | 23 g |
| 100 g capsicum (bell pepper), cooked with the paneer | 31 kcal | 1 g |
| 1 tsp oil (5 g), to cook the kadai paneer | 44 kcal | 0 g |
| 2 medium rotis (80 g) | 238 kcal | 8.8 g |
| 1 small bowl dal (100 g) | 110 kcal | 7 g |
| Meal total | 754 kcal | 39 g |
| Day total | 2,489 kcal | 130 g |
Indian and international meals with eggs, chicken and fish, together with dal, rotis, rice, vegetables and fruit.
Day total: 2,527 kcal · 160 g protein · 289 g carbs · 87 g fat
| Food and portion | Calories | Protein |
|---|---|---|
| Breakfast | ||
| 1 plain paratha | 320 kcal | 7 g |
| 3 large eggs, made into egg bhurji | 216 kcal | 19 g |
| 50 g tomato, chopped into the bhurji | 9 kcal | 0.5 g |
| 1 tsp oil (5 g), to cook the bhurji | 44 kcal | 0 g |
| Meal total | 589 kcal | 26 g |
| Mid-morning snack | ||
| 200 g plain nonfat Greek yogurt | 118 kcal | 20 g |
| 1 medium mango | 135 kcal | 1.1 g |
| Meal total | 253 kcal | 21 g |
| Lunch | ||
| 200 g tilapia (fish), cooked in a tomato curry | 256 kcal | 52 g |
| 200 g cooked white rice | 260 kcal | 5.4 g |
| 1 bowl dal (150 g) | 165 kcal | 11 g |
| 100 g tomato, for the fish curry | 18 kcal | 0.9 g |
| 1 tsp oil (5 g), for the fish curry | 44 kcal | 0 g |
| Meal total | 743 kcal | 69 g |
| Evening snack | ||
| 1 cup chai with milk | 105 kcal | 4 g |
| 1 medium banana | 105 kcal | 1.3 g |
| Meal total | 210 kcal | 5.3 g |
| Dinner | ||
| 1 cup butter chicken | 438 kcal | 28 g |
| 2 medium rotis (80 g) | 238 kcal | 8.8 g |
| 100 g carrot sticks | 41 kcal | 0.9 g |
| 100 g cucumber slices | 15 kcal | 0.8 g |
| Meal total | 732 kcal | 38 g |
| Day total | 2,527 kcal | 160 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 2500 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 2500 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 130 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.