This Article is about an 1800-calorie Indian Diet Plan ( For Weight loss and maintenance of good health ). This is a generally healthy diet and can have different results on different individuals. It depends on your body goal. This diet can help in weight loss and even in the maintenance of good health.
“Diet” is wrongly associated with doing something negative to your health. People often associate diet with remaining hungry and not getting their favorite food. In reality, diet is much more than eating less or fighting the cravings. It is all about eating right, with balanced meals that are adequate for an individual’s age, BMI, gender, and level of activity. Diet is a “lifestyle change”.
The 1800-calorie Indian Diet Plan is what you are looking for. This 1800-calorie Indian Diet Plan doesn’t leave you starved or deficient of any nutrients. It has a bit of leeway for a snack or two in between meals. It is scattered into 3 meals and 3 snacks throughout the day. Following a 1800-calorie plan ensures that weight loss of a kilogram per week is accompanied by the appropriate workout.
The 1800-calorie Indian Diet Plan is considered a moderate protein and carbohydrate, and low-fat diet. Any individual with a moderate body frame and an active lifestyle can take up a 1800-calorie diet plan.
Fresh fruits and vegetables are rich sources of vitamins and minerals. They are very low in calories and high in fiber. A small quantity in each recipe restricts the calories, but at the same time makes it filling and satisfies hunger. Try to consume whole fruits instead of juices. Juices are simple sugars that tend to increase caloric intake and lead to fat deposition.
Low-fat dairy products like milk, curd, paneer, or low-fat cheese are good sources of protein. Proteins help to maintain lean muscle mass and increase our basal metabolic rate. This helps to burn more calories and pushes our body for weight loss.
Non-veg foods are rich in protein. These help in burning calories and maintaining a healthy weight. Avoid organ meats as they are rich in saturated fats. Opt for egg whites, chicken, or fish.
Beans and lentils are a good source of protein. In combination with cereals, protein composition is improved. These are high in fiber too, thus have a high satiating effect. Incorporate beans and lentils as dals or sprouts or khichdi or use dal flours for food preparations.
Consume whole-grain cereals. Include oats, quinoa, daliya, millets, whole grain or multigrain bread or flours. Complex carbohydrates are high in fiber and have a low glycaemic index. The high fiber makes sure you don’t overeat. These carbohydrates have a high satiating effect that helps to avoid overeating. Read – Low-carb Indian diet for weight loss
Nuts are rich in fiber, minerals, and micronutrients. Omega-3-rich nuts like walnuts are better options than saturated-fat-rich cashews. Nuts can be used as mid-meal snacks, where even a small quantity is sufficient to quell a small hunger. Almonds are also a good high-fiber option. Read – Benefits of Almonds.
Oil-rich in MUFA and PUFA is preferable. Use groundnut, rice bran, olive, canola, or a mixture of these oils. The quantity of visible oil is also very
important. For ideal weight loss or maintenance of weight, do not exceed the visible oil use beyond 30 grams daily. Read – Indian diet for a heart patient
Here is a sample diet plan.
Breakfast: 1 Bowl Sugarfree Muesli with low-fat milk or 2 egg whites with 2 slices whole wheat bread and 1 cup Milk, or 2 Chapatis with 1 cup milk + 2 – 4 walnut halves or almonds
Mid-Morning: 1 fruit (Avoid banana, chickoo, sitaphal, mango, and grapes)
Lunch: 1 bowl Salad + 2 Multigrain flour Chapati + ½ cup Brown Rice or Daliya + 1 cup Vegetable + 1 cup Dal + 1 cup Curd or 2 pc chicken or 1 pc Fish
Evening Snack: 1 cup Coffee + 1 cup Sukha Bhel or ½ cup Roasted Poha Chivda or ½ cup Roasted Chana
Dinner: 1 Bowl Vegetable Soup or Chicken Broth + 1 bowl Vegetable Pulao or 2 Small Bajra Roti + 1 cup Vegetable with gravy + 1 cup Curd or Vegetable Raita
Bedtime: 1 cup of Milk
Visible oil: 25 – 30 gms
Salt: 10 – 12 gms
Water: 2 – 2.5 liters
Some more weight loss diet plans:
The Indian version of the GM diet
Keto diet plan for weight loss
Indian Atkins diet for weight loss
1200-calorie Indian diet plan for weight loss
Whatever you eat is interrelated to the exercise you do. Only diet nor only workout will ever give you the desired results. Thus, add some kind of workout to your daily routine to get the maximum benefit of the diet that you are following. If the target is fat, then do more cardio workouts and less strength training. If you want to maintain and increase lean mass, then concentrate more on strength training, but do not skip cardio. 150 minutes of cardio a week is enough to lead a healthy life. Addition of 15 – 30 minutes of strength training twice or thrice a week will work wonders.
Adapting to a healthy lifestyle change brings a positive outlook on life. Following a moderate-calorie diet plan with an adequate amount of exercise keeps you fit and healthy. You will get complete nutrient benefits with no deficiency with a 1800-calorie diet plan.
This post was Last Updated on December 5, 2025
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Dhanyawaad Payal, aap ke prerna bhari tandrust jeevan ke anek vishay padh ke accha laga. Appko parmeshwar lambi aayu de. aur adheek maatra me aap aur logon se iss vishay par jude rahe.
Thank you so much for your wishes and regards. aapke shabdo se bahut motivation mili :)
Nice to read this article. Can you plz suggest me diabetic diet plan of 1800 cal. I m slim 64 kg 5'11" 23 year male.
HHi Avtar , are you looking for weight gain ? check this - https://www.dietburrp.com/indian-diet-plan-for-weight-gain-in-diabetics-type-2-diabetes-and-weight-gain-diet/
Awesome diet plan, everything you added in diet is always there in indian house. Thanks a lot.
Thank you so much for appreciating : )
Hi Payal came across it blog. Felt good. Have few concerns. Hope u will answer me.
I am 35 years old n am weighting 95kgs. Doctor by profession. Height 164cm. I am hypothyroidism n menstrual irregularities. Can u suggest me 1600kcal to 1800kcal diet.
hey annie,
Thank you for reading at dietburrp. Actually i dont have a 16oo calorie diet plan ready for your reference. however, i just want to confirm do you have any pcod / pcod issues as well ? or the menstrual irregularities are owing to hypothyroidism only ?
please check these -
Thyroid diet plan - https://youtu.be/qYX4gsRk_qg
Thyroid remedy - https://youtu.be/2_6sP6gBEHU
PCOD and Thyroid combination diet plan - https://www.youtube.com/watch?v=SFJ6PtNCX6k
I am 19 year old boy.My height is 168cm and weight 74kg .Suggest me a weight loss diet to loss weight in one month. Tell exercise to do.
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here - http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi Payal, thanks for this. It's a great article.
Have a question though.
When you say 1 bowl of museli or rice or soup etc, could you be a bit more specific? Any particular bowl size or weight of the food in grams?
For 1 cup, we get measuring jar's with denominations for cup size. Hence its clear. However, bowl seems a bit vague.
Appreciate your earliest repose.
Hi , here by 1 cup i mean 1 soup bowl - 150 ml cup .
Hello, I am 32 years married women, I need 1800calorie salt restricted low fat diet
Weight 88kgs
Height 5ft 4inch
Kindly suggest me a diet plan.
meal 1. warm water with lemon 1-2 glass
4-5 almond
meal 2. daliya / poha /oat's 1 cup
milk 100-150ml
meal 3. apple / orange / avocado 100-150gm
meal 4. sprouts
moong/chana/mothbeans/ mix 1 cup
meal 5. 2 chapatt / rice 25-30gm 50gm
paneer
dal soya/masoor/urad 1 cup
salad mix veg
meal 6. apple / orange / avocado 100-150gm
meal 7. green tea, black coffee 1 cup
meal 8. 2 roti, dal 1 cup + dahi 1 small cup
salad mix veg
meal 9. milk 100ml....
Hi,
I am 44 yrs and a thyroid patient and need a vegetarian weight loss plan for weight loss... My weight is 85 KG and height 5 feet
https://www.dietburrp.com/indian-diet-plan-hypothyroidism/
https://www.dietburrp.com/indian-diet-plan-for-high-blood-pressure-dash-diet/ check this .
Hey I'm a 17 year old boy with a pretty moderately active everyday
I'm 5'10 and I weigh 65kg with a BMI of 20.6 but I have visible fat in my abdomen region .
For about a month now I've been exercising for approximately 45 min everyday with an average of 400 calories burnt
My everyday meal plan looks likes:-
7am in the morning :
1 bowl of cereal and a glass of milk
2pm :-
A bowl of rice with a side of vegetables or curry or a chicken dish
9pm :-
2 chapatis or 2 white breads with a side of chicken or vegetables
On a school day I have the same routine except lunch in which I usually have an egg sandwich or two at 12.30pm
Do I need to change any part of my day to loose fat but keep my present weight as it wouldn't be healthy
Thank you
Hi Pratheek,
the routine looks ok . please include some fruit in the evening after you return from school. workout is essential . if you are doing only cardio , it is not enough to burn fat , so you must do some strength training. this will increase your lean body mass and burn fat .
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