1200 Calorie Indian Diet Plan for a Quick Weight Loss

1200 Calorie Indian Diet Plan for a Quick Weight Loss:

Losing weight is a tricky process, which not everyone completes as planned. While on a diet, cravings for sweets and spicy food are undeniable; sticking to the diet plan will help you lose weight and maintain a fit and healthy body.

You must have heard of various diet plans, but here is one such effective 1200-calorie Indian Meal Plan for Healthy Weight Loss. With the help of this diet plan, you can lose weight but in a healthy way.

1200 Calorie Indian Diet Plan for a Quick Weight Loss
1200 Calorie Indian Diet Plan for a Quick Weight Loss

Before you start any of the diet plans, be sure about what you want. You need to be motivated by the goal; otherwise, you will lose interest halfway through. You need to decide and think about the results so you can stick to a strict diet.

Start the 1200 Calorie Plan:

Once you start the diet plan, you need to eat according to it only. You can not continue eating junk food, sugar, or other sweet beverages; otherwise, you will surely ruin the plan’s outcome.

Undoubtedly, the 1200-calorie Indian Meal Plan is healthy. It includes various vitamins and all the necessary items for a healthy body. It is well-balanced and gets your body in shape in a healthy manner.

The primary thing about the diet is that your calorie intake should be less than the calories you lose. Then only will you be losing weight. Hence, having a healthy lifestyle in which you burn some calories through your routine is necessary. If not, then you will surely not lose weight but gain weight.

First of all,

Let’s discuss why the 1200 Calorie Diet Plan is necessary.

Weight loss is mainly based on an individual’s Daily Activities, Lifestyle, Age, Sex, Family Background, Metabolism, Weight, and Medical Conditions.

calories scale
calories scale

Anyone who has normal activities throughout the day needs a minimum 1200-1800 calorie intake. That is why we have a 1200-calorie diet Plan. Once you start with the 1200-calorie Indian Meal Plan, your body will learn about a lower calorie intake, so your metabolism will be accordingly. Then, your body will lose weight after a few weeks.

Know Your Calories:

Before you start any diet plan, you must know your daily Calorie Intake. This will help you eat the right food in the right portions, and with that, you will be able to lose weight healthily.

The main thing is that you need to know your total Calorie Intake and overall Calorie burn.

If you want to maintain your weight, then both these proportions are supposed to be the same. For example, if you have eaten around 1500 calories, you must burn 1500. That way you will be able to maintain your weight.

So, now the math is easy: If you burn more calories than you consume, i.e., if you have eaten 1500 calories and you burn 2000 calories, then you will inevitably lose Weight.

Fats: Healthy Saturated Fats Vs. Unhealthy Unsaturated Fats:

Sources for calories include fats, carbohydrates, and proteins. Amongst these, unhealthy fats sources are butter, cheese, meat, etc., and talking about healthy fats’ are Nuts, Olives, Sea Food, Vegetable Oils, etc.

Carbs: Healthy Carbohydrates Vs. Unhealthy Carbohydrates:

Carbs sources include Rice, Sugar, Soda, White Rice, and baked stuff – all these are mainly responsible for making you fat.

To help you lose weight, add carbs from Brown Rice, Wheat Flour, Lentils, Legumes, Vegetables, Fruits, Beans, etc., to your daily lifestyle.

We have added all these essential fats and carbs to the 1200-calorie Indian Meal Plan so that your body can complete all the requirements and you can enjoy a tasty and healthy weight loss.

1200 Calorie Indian Diet Plan for a Quick Weight Loss 1

You, Yourself, can Plan a 1200 Calorie Diet Plat For you:

As you must know or have heard, everyone is discussing eating in small portions rather than eating only three substantial meals daily.

If you eat healthy food in small portions throughout the day, your metabolism will be able to burn more calories than if you eat only three meals a day.

The 1200-calorie Indian Meal Plan includes three meals (Breakfast, Lunch, and Dinner) and three Snacks. Each of the three meals must contain 300 calories, and the remaining 300 calories come from healthy snacks.

To make this diet plan work, you must focus on unprocessed food items such as fresh fruits, green vegetables, whole grains, poultry, and daily food.

Do not go for Processed Food, Starchy Vegetables including Cauliflower, Potatoes, Cabbage, etc.

When you have a diet plan, you might wonder if there are different diet charts for Vegetarians and non-vegetarians. Well, yes, there are several changes that one can make to eat according to their lifestyle.

Sample 1200 Cal Indian Diet Menu:

Here is a sample 1200 Calories Indian Diet Plan, which you can see below, and you can make changes as described in the table:

The chart contains both veg. and nonveg. Items will give you the overall idea of having a diet chart that works to help you lose weight. According to the chart, you’re supposed to eat and fulfill your body’s requirements to keep it healthy.

Sample 1200 Cal Vegetarian Diet Plan Menu:

The healthy vegetarian menu includes Green Vegetables, Lentils, Pulses, Cottage Cheese—paneer, Yogurt—and similar items that are leading sources of Proteins and Vitamins.

Early Morning Lukewarm Water with Lemon 1 glass 0
Tea without Sugar + 2 Biscuits 90
Breakfast 2 Rotis + 1/2 cup Paneer Curry 330
Brown Bread Upma 1 plate + Milk 1 cup 300
Mid-Morning 1 Banana/1/2 cup Melon/20 Grapes 50
Lunch Brown Rice 1 cup (195 gm) + Mixed Vegetables 1/2 cup + Salad 1 bowl + Raita 1 small bowl 345
Evening Butter Milk 1 cup 35
Dinner 2 Rotis + Vegetable Soup 1 bowl + Salad 1 bowl 370

Source: thefitindian.com

Sample 1200 Cal Nonvegetarian Diet Plan Menu:

Just like the vegetarian menu, this nonvegetarian menu is also a source of various vitamins. The only difference is that this includes food items such as Eggs, Chicken, Fish, and seafood. But note that this diet plan doesn’t include Red Meat, as it is a source of high-calorie saturated fats. It will not only stop you from losing weight but will also make you gain weight.

Early Morning Lukewarm Water with Lemon 1 glass 0
Tea without Sugar + 2 Biscuits 90
Breakfast 2 Hard boiled Eggs + 2 Slice Brown Bread 290
2 Scrambled Eggs + 1 Slice Brown Bread+ Skimmed Milk 1 cup (240 gm) 310
Mid-Morning 1 Banana/1/2 cup Melon/20 Grapes 50
Lunch Brown Rice 1 cup(195 gm) + Chicken(100 gm) + Mixed Vegetables 1/2 cup + Salad 1 Bowl 360
Evening Butter Milk 1 cup 35
Dinner 1 Roti + Fish(50 gm) + Lentils Dal 1/2 cup+ Raita 1 small bowl 380

Source: thefitindian.com

Planning Your Own 1200 Calorie Meals:

To create your own 1200-calorie meal plan, you just have to create a diet plan that divides the calories into six small portions. In this plan, you’re supposed to add vitamins, nutrients, and healthy food items. Your diet plan should consist of six meals, and each meal must have well-balanced food.

While making the diet plan, keep in mind:

  • There are three main means: Breakfast, Lunch, and Dinner. Each should be 300-350 calories.
  • The remaining 3 are the snacks, and each of these should also contain around 300 or less than 300 calories.
  • In these three snacks, you can include beverages such as green tea, herbal tea, etc.
  • For each of the abovementioned means, snacks must include Whole, unprocessed foods. No Processed foods are to be added to the diet plan.

Below are each of these six meals, viz. 3 Meals and 3 Snacks described in brief:

Breakfast: 300 Calories Diet Menu

Breakfast is essential for starting your day after a long night’s sleep. By any chance, if you miss the breakfast, it might ruin your day, and you will eat more calories, as you will keep feeling hungry throughout the day.

Breakfast diet Chart
Breakfast diet Chart

Eating a healthy breakfast keeps you energized throughout the daytime, and you will feel fine. To have a healthy but less fatty breakfast, you can make your breakfast from the following items:

  1. Have some boiled lentils along with whole grain toast for breakfast.
  2. Even Paneer, wheat bread, and a banana will work for a wholesome breakfast.
  3. Nonvegetarians can have scrambled eggs and brown bread and make the best of it.
  4. Even half a cup of oats, low-fat yogurt, and an apple will kick-start your day.
  5. Milk lovers can go with a glass of milk with wholesome cereal and some paneer.
  6. Rather than milk, starting your day with a glass of buttermilk with oats or a slice of bread will also be acceptable.
  7. Eat any of these to start your day with a healthy breakfast, and you will feel energized for the entire day.

Mid-Morning Snacks: 50-60 Calories Diet Menu

Before lunch, eat something healthy like fruit as a mid-morning snack, keeping you company until lunchtime.

  • For the mid-morning snacks, you can have one seasonal fruit, including Apple, Pear, Banana, etc.
  • You can also get a small bowl of fruits such as papaya.
  • Sometimes, you might get to drink fruit juice, occasionally, of course.
  • One medium-sized apple contains around 47 calories. Hence, know about the calorie intake first and then eat.

Lunch: 300-350 Calories Diet Menu

Just like your breakfast is supposed to be healthy, so is for lunch. You must have some wholesome food items to have the complete meal. It must have essential proteins, carbs, and good essential fats. You can go for cereals, whole grains, dairy products, and seasonal green vegetables, making a healthy lunch diet.

Lunch diet Menu
Lunch diet Menu
  • Eat 1 ½ or two small chapattis made with whole wheat and ½ cup of brown/ red rice quinoa. Or occasionally, you can have low-fat parathas, white rice, etc. treats. But in lesser amounts.
  • For proteins, you can have a bowl of whole grains from Rajma/ Chana/ Dals/ Paneer Sabji. Nonvegetarians can choose 100 grams of chicken or 100 grams of fish.
  • Leafy vegetables are also necessary for lunch. To make this a healthy diet, include 150 grams of green vegetables.
  • On top of the plate, you can have either a glass of buttermilk, Low-Fat Yogurt, or Raita.
  • Use only vegetable oil for making vegetables and paneer. Occasionally, you may use butter or ghee, but very few times.

Evening Snack: 80-90 Calories

Between lunch and dinner, having an evening snack makes you feel like you’re eating less. The evening snack is supposed to be light and small. If you eat more on this site, it might ruin your dinner appetite.

  • For evening snacks, you can eat Besan Dhokla or Paneer Cheela made in all vegetable oils. These snacks contain no more fat than a 90-calorie snack.
  • Occasionally, you might have a small portion of fried snacks or patties.

Dinner: 300 Calories Diet Menu

This would be the last meal, the main meal of your day. The lighter your dinner, the better you will sleep and the easier it is to digest. Remember that you must eat at least three hours before sleep. It will help you digest everything you have for dinner and have a good night’s sleep. Also, you will have a light snack, i.e., a glass of milk before bed, to provide sound sleep.

  • Start dinner with fresh vegetable soup.
  • Get 1 ½ Whole Wheat Rotis, Brown/ Red Rice, and Whole Grain Pasta/ Quinoa for cereal.
  • To fulfill protein requirements, eat Dal/ Paneer/ Besan. Nonvegetarians can go for 100 Gms Chicken/ Fish/ Mutton.
  • Also, eat 100 Gms of green/ seasonal vegetables and make a healthy dinner.
  • Even Curd/ Buttermilk/ Skimmed Milk products are excellent for dinner.
  • Vegetables made with Peanut oil, Olive Oil, or rice Bran Oil would be ideal. They will help you lose weight, make your dinner healthy, and make your body feel sufficient.

Bed-Time Snack: 50-60 Calories

For this snack, a glass of milk would be best.

  • You can have almond milk or skimmed milk products for the bedtime snack.

Things To Know About Quick Weight Loss:

Whatever you eat in your diet, you should know about its effects on your body and their importance. Each of the food items contains different calories and keeps your body healthy in its way. Hence, here are some food items explained with their benefits and effects:


Eating vegetables undoubtedly keeps your body healthy. You can boil a carrot or make thick vegetable soup. Making vegetable juice is also a healthy idea. Seasonal and leafy vegetables are a source of vitamins.


Tomatoes contain Vitamin C, Lycopene, Oligofructose, and Carnitine. Vitamin C helps you lose fat, whereas Lycopene helps prevent oxidation damage. It gives stamina and immunity and supports the fat-burning process. It helps reduce bad cholesterol and maintains heart health.

Capsicum/ Bell peppers are widely available in various colors and contain a wide variety of vitamins. They are rich in folic acid and a rich source of fiber, which helps your skin, hair, and nails thrive. Capsicum contains Capsaicin, Dihydrocapsite (DCT), Piperine, and much more. The sweet taste of bell peppers is due to DCT, which tastes sweet but helps you lose weight.

Brown Rice:

Most people desire to eat rice every day. But such hopes keep their bodies from being thin. Hence, to satisfy this craving, eating brown rice is healthy and also helps you lose weight.

Brown rice is a rich source of fiber. Including unpolished brown rice in your meal fulfills your body’s fiber requirements, as well as complex carbohydrates, which help slow digestion.


Vegetarians must have lentils in their daily meals as they are the source of Vitamin B and Protein. Sprouts have proteins and a little portion of carbohydrates, too.

While on a diet, you might experience issues such as Hair Loss, Dry Skin, and so on. But when you include lentils in your daily meals, you won’t have any such problems. Eating sprouts will make you feel full after the meal, as they are a rich source of fiber.

Yogurt/ Curd:

Yogurt is a source of calcium and proteins and is a probiotic. Its calcium content helps you lose weight even when you consume calories.

As we all know, curd helps our body grow good bacteria, improve digestion, and boost immunity. Protein from yogurt helps to maintain an aCaland Cand whenever you are on a diet.

Having yogurt in daily meals helps you have shiny hair and glowing skin. Calcium: Choose a small bowl of curd or mix some fruits/ vegetables with it to make it a nutrient.


Just like vegetables, fruits are rich sources of vitamins and can help you lose weight through a well-planned diet chart. Seasonal and juicy fruits help you fulfill your sweet cravings and also help you lose weight even when you are eating. Mixing fruits with low-fat yogurt helps you have a full meal and also helps you lose weight. Apples, Bananas, Oranges, Grapes, Strawberries, Mangoes, Plums, and Peaches are high-fiber fruits.

Drink Water
Drink Water

Follow These, While You’re On 1200 Calorie Indian Meal Plan:

  1. Eat more complex Carbs:

Whole grains, including Brown Rice, Corn, Wheat, and Quinoa, are rich sources of complex carbohydrates. Never ignore such carbs from your diet, as they are essential to healthy eating.

  1. Eat less Saturated Fat Oils:

Most Indian dishes are made of oils, but when you are on a diet, you are supposed to eat vegetables made with saturated oils in small portions. For your daily routine, you can use rice bran oil, canola oil, mustard oil, etc.

  1. Eat Enough Proteins:

Protein is necessary to prevent hunger and maintain lean tissues. Ideal protein sources include Beans, Eggs, Sea Food, Fish, Chicken Nuts, and Low-Fat Dairy Products. Dals, Besan, Soya, Paneer, Cheese, etc., are also sources of protein for vegetarians.

  1. Eat in Small Portions:

Rather than having more significant portions of food, go for small parts and make your meals healthy. When you feel like eating, eat but in a small portion.

  1. Never Skip Any Meal:

Once you skip your meal, you will continuously feel the urge to eat something. On a 1200-calorie diet plan, you’re eating less, and in that, too, if you skip meals, it will not result in any good.

  1. Eat Unprocessed Food Only:

Eating any processed food will ruin your diet plan. Focus more on unprocessed food, including vegetables and whole grains.

  1. Avoid These:

Do not eat or drink Soft Drinks, Alcohol, Fries, Potatoes, or Potato chips. These are the higher-calorie food items that are supposed to be avoided.

  1. Eat a Variety of Food:

Don’t eat the same foods every day. Make some changes and eat various foods. That way, your body will get all the vitamins and necessary nutrients from these foods.

  1. Exercise Daily:

Only following a diet plan or healthy eating is not going to work. You also have to exercise daily to burn more fat. Exercising keeps your body from releasing unnecessary fats and keeps your body in shape.

  1. Drink lots of Water:

Maintaining a healthy water level is fundamentally necessary for your skin and body. You must keep yourself hydrated, especially when you are on a diet.

Follow the 1200-calorie Indian Meal Plan along with the steps suggested above, and you will surely start feeling a difference in your body. Within a few weeks, your body will be in an entirely different shape, and everyone around you will notice the difference.

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