Mobile Menu

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Email :- care@dietburrp.com

  • WEIGHT LOSS
  • FITNESS
    • WEIGHT GAIN
    • EXCERCISES
  • DIABETES & HEART
  • PREGNANCY
  • DISEASES
  • DIET PLAN
    • WEIGHT LOSS DIET
    • WEIGHT GAIN DIET
    • PREGNANCY DIET
    • DIABETES DIET
    • DISEASE DIET
  • BEAUTY
    • HAIR
    • SKIN
  • NUTRITION
  • RECIPES
  • Search

__________________________

  • Home
  • About Us
  • Consultation
  • Blog
  • Ebooks
  • Videos
  • Contact Us
  • Menu
  • Skip to right header navigation
  • Skip to primary navigation
  • Skip to secondary navigation
  • Skip to main content
  • Skip to primary sidebar

Before Header

Switch to Hindi
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

| Email :- care@dietburrp.com

dietburr_logo

Why starve when you can plan your food !

  • Home
  • About Us
  • Consultation
  • Blog
  • Ebooks
  • Videos
  • Contact Us
  • WEIGHT LOSS
  • FITNESS
    • WEIGHT GAIN
    • EXCERCISES
  • DIABETES & HEART
  • PREGNANCY
  • DISEASES
  • DIET PLAN
    • WEIGHT LOSS DIET
    • WEIGHT GAIN DIET
    • PREGNANCY DIET
    • DIABETES DIET
    • DISEASE DIET
  • BEAUTY
    • HAIR
    • SKIN
  • NUTRITION
  • RECIPES
  • Search
You are here: Home / DIET PLAN / 2000 calories Indian Diet Plan (Balanced diet for Men and women) PDF

2000 calories Indian Diet Plan (Balanced diet for Men and women) PDF

Last Updated on August 25, 2021 | RD, Payal Banka (Registered Dietitian) 122 Comments

One-click and you come across various diets for weight loss, weight gain, various disease conditions, and disorders. Have you ever thought what’s in there for people who neither have any disease condition nor have weight issues? Or there may be a fair chance that you are into an intense workout and have been asked to take 2000 calories for weight loss. Well, we have your back. Here is a 2000 calorie Indian Diet Plan (Balanced diet for Men and women ). This diet can also help you in weight loss if your health provider has asked you to follow a 2000 calorie diet plan.

 

2000 calories Indian Diet Plan Image :Copyright: yapanda / 123RF Stock Photo

Who can consume 2000 calories Indian Diet Plan?

  • Average Indian Man or woman with ideal weight, no disease condition, and adequate physical activity needs at least 1800 to 2000 calories.
  • Indian man or woman who is into an intensive workout and wants to lose weight and burn body fat.
  • Indian men or women involved in sports or physical activity of any sort.

The ideal food composition is moderate amounts of all 3 nutrients namely carbohydrates, proteins, and fats. There has to be 60 – 65 % of carbohydrates, 15 – 20 % proteins and 20 – 25 % fats. This is termed as a balanced diet.

 

Let us see what is a balanced diet?

2000 calories Indian Diet Plan

 

A balanced diet is the one that provides the required nutrients to the body to function correctly. All the nutrients come from 5 major food groups namely:

  • Cereals and Millets:

Have 6 – 7 servings of cereals and millets in a day. Avoid refined cereals that lead to metabolic disorders. Cereals are important source of energy for the body. The brain survives only on glucose for energy. Cereals and millets provide that glucose to brains.

Read – Different Types of Rice and their benefits.

– Types of Millets and their benefits on health and weight loss.

– Which rice is good for weight loss?

  • Dals and pulses:

Consume at least 3- 4 servings of dals and pulses daily in any form. These are plant protein sources, also rich in vitamins and minerals.

  • Poultry, fish, and meat:

Non-vegetarians can replace 1 – 2 servings of poultry, fish or meat with milk and products. These are first quality proteins also rich in iron and calcium. Consuming non-vegetarian food 4 – 5 times a week is also sufficient. The animal protein is readily digested and has maximum absorption in the body.

  • Milk and products:

Milk and products are also first quality proteins. It also provides calcium, D3, and phosphorus. Opt for 2 – 3 servings of low-fat milk and products daily.

  • Nuts and oilseeds:

Include 1 – 2 servings of nuts daily as per requirement. Nuts provide proteins, fiber omega 3 oils, and other minerals. Nuts are high in fat, thus consume it wisely.

  • Fruits and Vegetables:

Minimum of 5 – 7 servings of fruits and vegetables is necessary. Fruits and vegetables are rich in antioxidants, vitamins, and minerals, fiber. Whole fruits and vegetables have more benefits than juices or processed or tinned fruits or vegetables.

Read – Delicious sources of Antioxidants

  • Oils and fats:

Oils and fats include butter, ghee, oil, hydrogenated fat, margarine, and cream. These are calorie-dense food groups, thus its use has to be only as per requirement. Prefer MUFA rich oils like groundnut, rice bran or olive oil over PUFA rich sunflower or safflower oils.

Read – Margarine Vs Butter

Why is a balanced diet important?

  • It provides nutrition to the organs and tissues to function efficiently.
  • Lack of adequate nutrition leads to fatigue, stress and poor performance.
  • Individuals in growth phase can face growth and development issues if they get poor nutrition.
  • Like over nutrition, undernutrition also leads to heart problems, cancer, diabetes and brain problems.

 

Food restrictions for balanced diet:

  • Exclude all junk food like pizza, burgers, fries, hot dogs etc. These foods are high in trans fats that cause cardiac problems.
  • Restrict simple sugars, high-fat foods and high-calorie desserts. Such foods lead to obesity and related disorders.
  • Avoid red meat if possible
  • Restrict alcohol, aerated drinks as much as possible. These are empty calories unwanted by our bodies.

No Matter what you eat, Moderation is the key.

2000 calories Indian Diet Plan (Balanced diet for Men and women in weight loss )

2000 calories Indian Diet Plan (Balanced diet for Men and women in weight loss )

Here is a 2000 calorie Indian Diet Plan (Balanced diet for Men and women ).

Time Menu IngredientsAmount CalorieProtein
 
Breakfast Tea /CoffeeMilk1 cup1005
 
 PohaPoha1 cup1003
 Onion25–
 Tomato––
 FruitApple/ Orange/ Mosambi/ Pineapple/ Strawberries/ Guava/ Papaya/ Dragon Fruit100 – 150 gms50–
 
Mid-MorningSproutsMoong/ Chana/ Mothbeans/ Mix1 cup1007
 Or EggBoiled/ Scrambled/ Omelette/ Bhurji2 eggs170
 
LunchSaladMix veg1 cup––
 Paneer40 gms1007
 Chapatti–3 no.3009
 Rice–½ cup502
 VegetablesAny green veggie1 cup––
 DalTur/ masoor/ Urad/ Mix1 cup1007
 CurdMilk 1 cup1005
 Or Chicken/ Fish preparation–100 gms10022 – 26
 
Evening SnackCoffeeMilk1 cup1005
 
 Veggie Rawa AppamRawa30 gms1003
 Onion / Peas50 gms25–
 Tomato50 gms––
 Grated carrot50 gms25–
 Curd75 gms502.5
 
Mid-EveningNuts & DryfruitsAlmonds/ Walnuts/ Dates/ Dry Fig/ Hazelnut15 – 20 gms ( almonds/ walnuts – 5 – 6 no. or dates/ figs – 2 no.1004
 
Dinner SaladMix Veg1 cup––
 Brown Rice/ Pulao/ Khichdi–1 ½ cup2004
 VegetableAny Gourd vegetable1 cup––
 Dal/ Kadhi–1 cup1007
 Masala ButtermilkCurd1 cup1007
 
 Oil/day25 gms225–
   
  Total205077.5

Download PDF 2000 calories Indian Diet Plan (Balanced diet for Men and women)

Download 2000 calories Indian diet plan for weight gain pdf
 

Dietary guidelines for 2000 calories Indian Diet Plan :

  • Include all food groups in each and every major meal.
  • Split your meals. Have 3 major meals and 2 – 3 snacks in between major meals.
  • In between snacks have to be light and low calorie.
  • Don’t keep large gaps between meals. Keep not more than 3 – 3 and a half hours gap between meals.
  • Do not skip any meals. This can lead to metabolic imbalance.
  • Consume adequate water for appropriate bodily functions. Have a minimum of 10 -12 glasses of water daily.
  • Use oil as per necessity. Oil consumption should not exceed 25 – 30 gms in a day. This includes oil, ghee, butter or margarine.
  • Use first quality proteins like milk and products, eggs and poultry and fish in equal amounts as other plant proteins. Dals, pulses, nuts and oilseeds, whole grains and few vegetables provide plant proteins.
  • Incorporate vegetables in as many dishes as possible. Vegetables and fruits fulfill your daily requirements of vitamins and minerals.
  • You can replace milk products with either eggs or chicken or fish preparation. The only care to be taken is to avoid frying it.
  • Exercise either empty stomach early in the morning or in the evening half an hour to 1 hour after snacks. The exercise regime can be selected as per choice or requirement with an expert’s guidance.
  • You should have at least 6 – 8 hours’ sleep. Sleep 2 hours after dinner for better digestion, sleep, and normal body metabolism.

EndNote:

I hope this 2000 calorie Indian Diet Plan (Balanced diet for Men and women ) be of help to you for reaching your health goals. Please feel free to write to us about your queries on health and we would love to be of help to you.

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

We Specialize in

Dietburrp online Diet Services

Learn More

Dietburrp E-book store

Learn More

Related Posts

You may be interested in these posts from the same category.

Syndrome X Diet Plan ( Metabolic Syndrome Diet Chart India)

Maharashtrian Diet Plan for Weight Loss ( 7 days Marathi Diet Chart PDF )

Maharashtrian Diet Plan for Weight Loss ( 7 days Marathi Diet Chart PDF )

Gym Diet Plan for Muscle Gain ( Indian Menu ) PDF

Gym Diet Plan for Muscle Gain ( Indian Menu ) PDF

Winter Depression Diet PDF (Indian Menu) Top Foods for Depression

Winter Depression Diet (Indian Menu) Top Foods for Depression

Seed Cycling Benefits in PCOS / PCOD / Thyroid / Pregnancy and Hormonal Balance and Pre-Menopause)

Indian diet plan for Urticaria (What to Eat, Avoid, Causes and Treatment)

Atopic Dermatitis ( Eczema ) Indian Diet Plan | Tips and Foods to Avoid

How to Reduce Prolactin Levels Naturally? Indian Diet to Reduce Prolactin

How to Reduce Prolactin Levels Naturally? Indian Diet to Reduce Prolactin

Diabetes and Kidney Patients Indian Diet Chart ( Diabetic Nephropathy PDF Diet Plan)

Diabetes and Kidney Patients Indian Diet Chart ( Diabetic Nephropathy PDF Diet Plan)

Indian sattvic diet plan for weight loss

How to Boost Metabolism : Top 10 Foods That Boost Metabolism for Weight Loss

Starvation Mode and Weight Loss

What is Reverse Intermittent Fasting ? (Indian Diet Plan for weight loss )

Indian Diet Chart for Hepatomegaly PDF ( How to Reduce Liver Swelling )

Indian Diet Chart for Kidney Patients PDF (Acute and Chronic Kidney Disorder Diet)

Previous Post: «7 days vegetarian diet for weight loss 7 days vegetarian diet for weight loss ( Indian chart to Lose 5 – 10 kg )
Next Post: Indian Version of Cambridge Weight Plan for Weight Loss »

Reader Interactions

Add your comment

Comments

  1. J.l.purnima

    February 22, 2023 at 11:44 am

    Hi, i am Purnima 34yrs old weight is 85kg,height 4.9.
    I have PCOS and thyroid.i have a child 7yrs old.can you please suggest me how to reduce weight with thyroid issue.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 1, 2023 at 3:24 pm

      Hi Purnima , Please see this : https://www.dietburrp.com/7-days-indian-weight-loss-diet-plan-for-hypothyroid-patients-hypothyroidism-and-weight-loss-diet/

      https://www.dietburrp.com/category/pcos-and-thyroid/

      Reply
  2. minakshi satpathy

    January 19, 2023 at 2:25 pm

    Hi,
    my name is minakshi and my weight is 41kg ,height 5.4inches, i really want to gain weight in a healthy manner of course my maintenance calorie is 2000 and surplus calorie 2300 so what should i eat in thoda budget friendly ho to it will be great

    Reply
    • RD, Payal Banka (Registered Dietitian)

      January 21, 2023 at 6:36 pm

      for skinny girls – https://www.youtube.com/watch?v=XHbGWT5rBHc&t=2s
      How to gain weight – https://youtu.be/dyZIYa1wxC8
      2500 calories – https://youtu.be/c3AQlvYwdRs
      2000-calorie diet plan – https://youtu.be/4NiYodXMeUg
      Why am i not gaining weight- https://youtu.be/jKIILfVDb94

      Reply
  3. Rupinder grewal

    July 7, 2022 at 2:06 am

    Hi I am 40 years old with having diet troubles pls give me diet chart to gain weight thank you

    Reply
    • RD, Payal Banka (Registered Dietitian)

      July 7, 2022 at 7:00 pm

      Hi Rupinder , you can follow the diet plan mentioned in the article .. it will help.

      Reply
  4. Dishank

    May 22, 2022 at 12:49 pm

    Hii my name is dishank my age is 17 and my weight is 120 and my height is 5.7 please help me to loss weight with veg deit plan

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 25, 2022 at 10:28 am

      school students – https://youtu.be/4V7oezm_-94
      College students – https://youtu.be/AzvLIpznqlA
      Teenage girl weight loss- https://youtu.be/3GkEnZBphsI
      Teenage boy weight loss- https://youtu.be/d5im3UFztTY
      How to increase height – https://youtu.be/Fgjtp0ZzxNo
      Ideal Height weight – https://youtu.be/5Y5Gc1fvn9w
      Diet plan for acne and pimple – https://youtu.be/_RSayJHiN7I
      If you are looking for a personalized diet plan , please ask your parents to check this page : https://www.dietburrp.com/online-indian-weight-loss-services/

      Reply
« Older Comments

Comment Policy:
We are glad you have chosen to leave a comment. We wish to inform you that the comments are moderated to avoid obscenity. Sometimes , we might take around 3 to 4 days to get back to you with the reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Recent Posts

Syndrome X Diet Plan ( Metabolic Syndrome Diet Chart India)

March 27, 2023

Maharashtrian Diet Plan for Weight Loss ( 7 days Marathi Diet Chart PDF )

Maharashtrian Diet Plan for Weight Loss ( 7 days Marathi Diet Chart PDF )

March 20, 2023

Gym Diet Plan for Muscle Gain ( Indian Menu ) PDF

Gym Diet Plan for Muscle Gain ( Indian Menu ) PDF

March 6, 2023

Winter Depression Diet PDF (Indian Menu) Top Foods for Depression

Winter Depression Diet (Indian Menu) Top Foods for Depression

February 27, 2023

Subscribe on Youtube

Email newsletter

Subscribe to get our personalized health and fitness tips

 Diet Services
Buy Now
 Ebook
Buy Now
  • About Us
  • Body Fat Calculator
  • Body Analysis
  • BMI
  • Terms of Use
  • Privacy Policy
  • Contact Us
  • Advertise

Site Footer

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Copyright © 2023 · dietburrp.com . All rights reserved. Dietburrp does not provide medical advice, diagnosis or treatment.