One-click and you come across various diets for weight loss, weight gain, disease conditions, and disorders. Have you ever thought about what’s in there for people with neither disease nor 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.
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 a balanced diet.
A balanced diet provides the required nutrients for the body to function correctly. All the nutrients come from 5 major food groups namely:
Have 6 – 7 servings of cereals and millet in a day. Avoid refined cereals that lead to metabolic disorders. Cereals are an important source of energy for the body. The brain survives only on glucose for energy. Cereals and millet 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?
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.
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 are also first-quality proteins. It also provides calcium, D3, and phosphorus. Opt for 2 – 3 servings of low-fat milk and products daily.
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.
A 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 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
No Matter what you eat, Moderation is the key.
Here is a 2000-calorie Indian Diet Plan (Balanced diet for Men and women ).
| Time | Menu | Ingredients | Amount | Calorie | Protein |
| Breakfast | Tea /Coffee | Milk | 1 cup | 100 | 5 |
| Poha | Poha | 1 cup | 100 | 3 | |
| Onion | 25 | – | |||
| Tomato | – | – | |||
| Fruit | Apple/ Orange/ Mosambi/ Pineapple/ Strawberries/ Guava/ Papaya/ Dragon Fruit | 100 – 150 gms | 50 | – | |
| Mid-Morning | Sprouts | Moong/ Chana/ Mothbeans/ Mix | 1 cup | 100 | 7 |
| Or Egg | Boiled/ Scrambled/ Omelette/ Bhurji | 2 eggs | 170 | ||
| Lunch | Salad | Mix veg | 1 cup | – | – |
| Paneer | 40 gms | 100 | 7 | ||
| Chapatti | – | 3 no. | 300 | 9 | |
| Rice | – | ½ cup | 50 | 2 | |
| Vegetables | Any green veggie | 1 cup | – | – | |
| Dal | Tur/ masoor/ Urad/ Mix | 1 cup | 100 | 7 | |
| Curd | Milk | 1 cup | 100 | 5 | |
| Or Chicken/ Fish preparation | – | 100 gms | 100 | 22 – 26 | |
| Evening Snack | Coffee | Milk | 1 cup | 100 | 5 |
| Veggie Rawa Appam | Rawa | 30 gms | 100 | 3 | |
| Onion / Peas | 50 gms | 25 | – | ||
| Tomato | 50 gms | – | – | ||
| Grated carrot | 50 gms | 25 | – | ||
| Curd | 75 gms | 50 | 2.5 | ||
| Mid-Evening | Nuts & Dryfruits | Almonds/ Walnuts/ Dates/ Dry Fig/ Hazelnut | 15 – 20 gms ( almonds/ walnuts – 5 – 6 no. or dates/ figs – 2 no. | 100 | 4 |
| Dinner | Salad | Mix Veg | 1 cup | – | – |
| Brown Rice/ Pulao/ Khichdi | – | 1 ½ cup | 200 | 4 | |
| Vegetable | Any Gourd vegetable | 1 cup | – | – | |
| Dal/ Kadhi | – | 1 cup | 100 | 7 | |
| Masala Buttermilk | Curd | 1 cup | 100 | 7 | |
| Oil/day | 25 gms | 225 | – | ||
| Total | 2050 | 77.5 |
I hope this 2000-calorie Indian Diet Plan (Balanced diet for Men and women ) be of help to you in 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.
This post was Last Updated on December 8, 2023
care@dietburrp.com For Diet Consultation Learn More
View Comments
The given link is for 3000cal diet for plan. Please provide 2000 cal diet.
Hi Ajay , Thanks for pointing out. I have fixed the link now. You can dowload it from here - https://drive.google.com/file/d/1QTNVmGnYlFdfZFecIHWYpVgmFcnsTHB5/view
I am 20 years old
My wieght 65 kg
My 5.8 inches
M
Fat loss diet plan
Please send
Hi Sanjay , You will fin a lot of sample diet plans on our website that will help you in losing fat. However, if you wish to have a personalized diet plan to suit you timings , food preferences and nutritional requirements , please consider our personalized diet plan service. check this link - https://www.dietburrp.com/diet-services/
Hi mam, Im 36 yrs old with 5.6 height and 74 kgs weight, trying to loose my belly fat. Plse suggest me how much calories should I hv a day.
here is how you can calculate your calorie requirement :
For women, BMR = 655.1 + (9.563 x weight in kg) + (1.850 x height in cm) - (4.676 x age in years)
For men, BMR = 66.47 + (13.75 x weight in kg) + (5.003 x height in cm) - (6.755 x age in years)
Hi am Anoop my weight is 58kg and height is 165cm i want to gain muscles not the weight because I don't like to eat more quantity so pls suggest me some proper Indian diet plan.
Hi Anand,
You need to do some weight training , as thats the ultimate way to gain uscle. please check this - https://www.dietburrp.com/gym-diet-plan-for-muscle-gain-indian-menu-pdf/
Hi ma'am, I'm 26 year, 86 kg and I'm 5'7. I need a diet plan consists of 3 meals in a day with one snack. I'm trying to loose weight
check these :
1200 calories dietplan for weight loss - https://youtu.be/MhSoodZ76mg
? Veg and non veg weight loss diet plan - https://youtu.be/I-gvgSs5LT8
? Indian diet plan for weight loss - https://youtu.be/UXkXK93vhaY
? Indian diet plan for Fat loss - https://youtu.be/WcOZ2trcfz0
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.
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/
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
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
Hi I am 40 years old with having diet troubles pls give me diet chart to gain weight thank you
Hi Rupinder , you can follow the diet plan mentioned in the article .. it will help.
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
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/
Hi am swaran 16years old 30kgs i need to increase in size and personality can u sugest me the dite what i should take
yes this 2000 calories diet is good for you to follow. Also please try to incorporate strength training workouts in your routine for best results.