Wonderful Healthy And Tasty 2000 Calorie Indian Diet Plan

Diets are discussed everywhere, from parties to informal conversations, but do you know who first started dieting? There are many theories about the first diet but let me tell you a strange one! Let’s discuss the 2000 calorie Indian diet plan which can help you get back in shape and improve your overall health.

Diets have been in the picture for as long as one can remember, and have been dieting or fasting for different reasons for a long time. One thing to be remembered before jumping into any diet is that there are two basic principles:

  1. Calorie surplus (gaining weight)

This means, consuming more calories than you burn.

2. Calorie deficit (losing weight)

This means consuming fewer calories than you burn.

Let’s Look at a 2000 Calorie Indian Diet Plan

Today, we have a 2000 calorie diet plan’s Indian version for you, which is the average number of calories for an Indian. All the meals in this diet plan are Indian Preparation, you can follow this for a start and later consult a dietician for a personalized diet plan:

2000 calorie diet plan indian

MONDAY

Breakfast:

  • 2 boiled eggs
  • Poha (1 bowl)
  • Tea/Cappuccino

Morning Snack:

  • 10 grams almonds
  • 2 tablespoons of peanut butter
  • 1 bowl of mixed fruit

Lunch:

  • 2 rotis
  • 1 bowl of green gram dal
  • 1 bowl capsicum potato sabzi
  • 1 chopped red onion and celery

Snack:

  • Strawberry and Oats smoothie- 1 glass (using Greek yogurt)
  • 100gm grapes

Dinner:

  • 1 cup of rice
  • 1 bowl of chicken with gravy

TUESDAY

Breakfast:

  • 2 plain dosa
  •  Tea/ Cappuccino

Snack:

  • 10 grams walnut
  • 1 medium banana
  • 1 bowl of mixed fruit

Lunch

  • 1 cup of rice
  • 1 bowl kadhi
  • 3/4th bowl brinjal
  • 2 Rotis

Evening Snack:

  • 2 sandwiches
  • 2 tbsp coriander chutney

Dinner:

  • 2 rotis
  • 1 bowl of mutton curry
  • 1 bowl mix raita

2000 calorie indian diet plan

WEDNESDAY

Breakfast:

  • Masala Omelette (2 eggs)
  • Tea/ Cappuccino

Snack:

  • 10 grams of cashews
  • 2 tablespoons of peanut butter
  • 1 apple or a pear

Lunch:

  • 1 cup khichdi
  • 1 bowl black gram dal

Snack:

  • Pineapple Banana Smoothie
  • One Dark Chocolate 30gm

Dinner:

  • 2 rotis
  • 1 bowl palak dal
  • 2 Fish cutlets

2000 calorie diet plan indian food

THURSDAY

Breakfast:

  • 1 bowl Rawa upma
  • Tea/ cappuccino

Morning Snack:

  • 10 grams of almonds
  • 2 tablespoons of peanut butter
  • 1 bowl of mixed fruit

Lunch:

  • 1 bowl pulao
  • I bowl lentil dal
  • I bowl pea and paneer sabzi
  • 1 tbsp coriander chutney

Snack:

  • Apple, spinach, and lime smoothie (using Greek yogurt)
  • 10–15 almonds

Dinner:

  • 2 rotis or 1 bowl of rice
  • 100gm boiled chicken breast

FRIDAY

Breakfast:

  • 1 bowl of cereal
  • 2 slices of whole wheat bread.
  • Tea/cappuccino

Mid Morning Snack:

  • 10 grams of walnuts
  • 2 tablespoons of peanut butter
  • 1 bowl of mixed fruit

Lunch:

  • 1 cup of rice
  • 1 bowl chole
  • 3/4th bowl of potato curry
  • 1 bowl curd/raita
  • 1 tbsp coriander chutney

Snack:

  • Apple and Banana smoothie
  • One cup of carrot salad

Dinner

  • 2 rotis
  • 1 bowl of kofta curry
  • 1 bowl of cabbage sabzi

2000 calorie diet plan

SATURDAY

Breakfast:

  • Masala Dosa
  • Tea/ cappuccino

Morning Snack:

  • 10 grams of walnuts
  • 2 tablespoons of peanut butter
  • 1 bowl of mixed fruit

Lunch:

  • 1 cup khichdi
  • 1 cup Bengal gram dal

Snack:

  • 1 glass mango shake
  • 1 cup of popcorn

Dinner:

  • 2 rotis
  • 1 bowl of prawn curry
  • Tomato and cucumber salad 100gm

SUNDAY

Breakfast:

  • 1 bowl of oats or Dalia
  • Tea/cappuccino

Morning Snack:

  • 10 grams of Cashews
  • 2 tablespoons of peanut butter
  • 1 bowl of mixed fruit

Lunch:

  • 2 rotis
  • 1 ½ bowl bhindi
  • 1 bowl rajma
  •  ½ bowl of tomato chutney

Snack:

  • Dark chocolate Almond smoothie
  • One banana

Dinner:

  • 2 rotis or a bowl of rice
  • 1 bowl stuffed tomato sabzi
  • 1 bowl of chicken with gravy

2000 Calorie Indian Diet Plan Guidelines

  • Don’t forget to drink water, keep yourself hydrated and drink lots of water.
  • Stay away from other snacks in your free time, stick to the meal plan.
  • You can have green tea and black tea if you feel like having Some, normal Tea and Coffee will just add more to your calories.
  • Say no to sweets for a while, even a piece of chocolate is huge in the number of calories.
  • Don’t starve yourself, be patient and eat well for your diet to work.
  • Take your planned meals on time, preferably in a gap of 2 to 2 and a half hours.
  • Do not cook your dal and sabzi using too much oil, limit the usage to as less as you can.

When following the 2000 calorie Indian diet plan, you must define whether you are doing calorie deficit or calorie surplus. It is important that you move your body and indulge in some exercise, otherwise, it will just add up more to your weight if you’re aiming to lose weight.

Sleep is a significant factor when you are following any type of diet, always remember for any diet or workout plan to work for you, you have to sleep well for 6-8 hours every day, only then will the results start showing up.

Tips to Follow

  • Stack up your food supply with all the items included in your diet before starting or it will be a hassle and you’ll end up confused about what to eat.
  • Replace that pack of chips lying on your shelf with a bunch of dry fruits, the slighter you see junk food, the fewer chances of you craving it.
  • Start using olive oil, sunflower oil, mustard oil, or canola oil for your food preparation, it can be a considerable switch, so you can shift slowly as you go forward with the 2000 calorie diet.
  • Eat your meals on time and avoid skipping any.
  • Plan your meal ingredients the night before to have healthy, nutritious meals as planned.
  • Drink warm water after the meal as it helps food to digest easily.

Exercise regularly. Add 15-20 minutes of morning and evening walks into your daily routine.

Foods to Eat on an Indian Diet Plan

When you are on a 2000 calories Indian diet plan, you should include these foods in your foods list:

  • Fruits: apples, bananas, melons, grapes, pears, berries, pineapples, and citrus fruits.
  • Whole grains: oats, millet, quinoa, brown rice, etc.
  • Dals: black beans, chickpeas, lentils, etc.
  • Vegetables: green leafy vegetables, potatoes, carrots, sweet potato, peas, corn, etc.
  • Healthful fats and oils: healthy mustard oil, olive oil, and canola.

Food to avoid in the 2000 Calorie Indian Diet

  • Junk Foods: Avoid pizza, cakes, burgers, french fries, hot dogs, noodles, crackers, and chips.
  • Sugary Foods: such as sports, energy, soft drinks, diet soda, baked goods, ice cream, candy, etc.
  • Salt: It is not recommended to eat more than 11gm of added salt in a day.
  • Fatty Meats: Avoid processed meats including bacon, jerky, salami, etc.
  • Oily Foods: Avoid common breakfasts like pooris, parathas, samosas, and bhathure.
  • Alcohol: Avoid drinking alcohol in any form but drinking red wine in moderation may be beneficial.

Who Can Follow the 2000 Calorie Diet Plan?

  • People who want to maintain their body weight and have average height.
  • Moderately active adult females aged between 19 to 50 years.
  • Persons who are overweight and do not engage in any physical activity.
  • People in their 20s who have an average height, but are sitting at their desks the whole day with little to no physical activity.
  • People who are slightly overweight plus are not physically active.

You have the meal plan, you have the portion sizes, go ahead and try out this 2000 calorie diet plan! See how well it works for your nutrition goal! It is always recommended to consult with your doctor or nutritionist before making any major lifestyle changes in your regular or day-to-day diet program.

Meenakshi Thakur
Meenakshi Thakurhttp://www.womanishs.com
Meenakshi Thakur is a highly skilled professional specializing in SEO, SMO, and blogging. With her expertise in search engine optimization, she helps businesses improve their online visibility and attract organic traffic. As a social media optimization expert, Meenakshi devises strategies to maximize brand exposure and engagement across various social media platforms. Additionally, her passion for blogging enables her to create compelling and informative content that resonates with readers.

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