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 they have planned. While on a diet, cravings for sweets and spicy food is undeniable, but sticking to the diet plan will help you lose weight and maintain you to have a fit and healthy body.

You must have heard of various diet plans, but here we have one such effective 1200 Calorie Indian Meal Plan for a Healthy Weight Loss. With the help of this diet plan, 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; somehow you will lose interest throughout the half way only. For that, you need to make up your mind and think about the results, that way you can stick to the strict diet.

Start the 1200 Calorie Plan:

Once you start the diet plan, you need to eat as per the plan only. You can not go on eating junk food, sugar or other sweet beverages otherwise you will surely ruin the outcome of the diet plan.

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

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

First of all,

Let’s discuss, Why 1200 Calorie Diet Plan?

Mainly, weight loss is based on individual’s Day to Day Activities, Life Style, Age, Sex, Family Back Ground, Metabolism, Weight-Height, Medical Conditions, etc.

calories scale
calories scale

For anyone having normal activities throughout the day, minimum 1200-1800 calories intake is necessary. That is why we have a 1200 Calorie Diet Plan. Once you start with the 1200 Calorie Indian Meal Plan, your body will get to know about less calorie intake and hence the metabolism will be accordingly. And then your body will get to lose weight after a few weeks.

Know Your Calories:

Before you start any of the diet plans, you must know about your daily Calories Intake. It will help you eat the right food in right portions. And with that, you will be able to lose weight healthily.

The main thing is, you need to know about your total Calorie Intake as well as overall Calorie burnt.

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, then you have to burn 1500 calories. That way you will be able to maintain your weight.

So, now the math is easy if you burn more calories than your intake, i.e., if you have eaten 1500 calories and you burn 2000 calories, then it will inevitably result in Weight Loss.

Fats: Healthy Saturated Fats Vs. Unhealthy Unsaturated Fats:

Source for calories include Fats, Carbohydrates, Proteins, mainly. Amongst these, unhealthy fats’ sources are butter, cheese, meat, etc. and talking about healthy fats’ they 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, you will need carbs from Brown Rice, Wheat Flour, Lentils, Legumes, Vegetables, Fruits, Beans, etc. added to your daily lifestyle.

We have added all these essential fats and carbs into the 1200 Calorie Indian Meal Plan so that your body can have all the requirements completed and you get 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 be knowing or must have heard everyone discussing eating in small portions rather than eating only three substantial meals a day.

If you keep eating healthy food items in small portions throughout a day, then your metabolism will be able to burn more calories than as compared to only three meals a day.

For the 1200 Calorie Indian Meal Plan includes six meals viz. 3 Meals  – Breakfast, Lunch, Dinner and 3 Snacks. Each of the three meals must contain 300 calories intake and remaining 300 calories come from healthy snacks.

To make this diet plan work, you have to focus on Unprocessed Food items such as Fresh Fruits, Green Vegetables, Whole Grains, Poultry, and Daily.

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

Now, when you have a diet plan, you might be wondering if there are any different diet charts for Vegetarians and Non-Vegetarians. Well yes, there are several changes which one can do and get to eat as per their lifestyle.

Sample 1200 Cal Indian Diet Menu:

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

The chart contains both veg. and nonveg. Items which will give you the overall idea of having a diet chart to work 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 other similar items which 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 Non-Vegetarian Diet Plan Menu:

Just like the vegetarian menu, this nonvegetarian menu is also the source of various vitamins. The only difference is that this one includes some food items such as Eggs, Chicken, Fish, Sea Food, etc. But note that, this diet plan doesn’t include Red Meat as it is the source of high calories saturated fats. It will not only stop you from losing weight but will 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 make your own 1200 calorie meal plan, you just have to make a diet plan which sums up to 1200 calories into six small portions. In this plan, you’re supposed to add vitamins, nutrients, and healthy food items. Make your diet plan having six meals, and each of these meals must have well-balanced food in it.

While making the diet plan, keep in mind:

  • There are three main means, i.e., Breakfast, Lunch, and Dinner. Each of these should be of 300-350 calories.
  • Remaining 3 are the snacks, and each of these should also be containing around 300 or less than 300 calories.
  • In to these three snacks, you can include beverages including Green Tea, Herbal tea, etc.
  • Each of the means mentioned above, snacks must include Whole and Unprocessed Food items. No Processes food items 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

When starting your day after a long night’s sleep, breakfast is an essential meal of the day. By any chance, if you miss the breakfast, it might result into ruining your day, and you will end up eating more calories, as you will keep feeling hungry throughout the day.

Breakfast diet Chart
Breakfast diet Chart

Eating healthy breakfast keeps you energized throughout the entire daytime, and you will be feeling fine. To have healthy but less fat breakfast, you can make your breakfast from following items:

  1. Have some boiled lentils along with whole grain toast in your breakfast.
  2. Even Paneer along with wheat bread and a banana will work for a wholesome breakfast.
  3. Nonvegetarians can have scrambled eggs along with brown bread and make the best out of it.
  4. Even half cup of oats along with 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 slice of bread will also be fine.
  7. Eat any of these as to start your day with healthy breakfast and you will be feeling energized for the entire day.

Mid-Morning Snacks: 50-60 Calories Diet Menu

Before your lunch, eat something healthy like a fruit as your mid-morning snack which will keep you company until lunch time.

  • For the mid-morning snacks, you can have one seasonal fruit including Apple, Pear, Banana, etc.
  • Or also you can 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 calories 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 also seasonal green vegetables will make a healthy lunch diet.

Lunch diet Menu
Lunch diet Menu
  • Eat 1 ½ or 2 small chapattis made with whole wheat along with the ½ cup or 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 go for 100 Gms chicken or 100 Gms fish.
  • Leafy vegetables are also necessary for the lunch. Include 150 Gms of green vegetables to make this a healthy diet.
  • On top of the plate, you can have either of these: A glass of buttermilk, Low Fat Yogurt, Raita.
  • For making vegetables/ paneer, use all vegetable oil. Occasionally you may use butter/ ghee, but very few times.

Evening Snack: 80-90 Calories

Between lunch and dinner, having evening snack makes you feel to eat less in your dinner. The evening snack is supposed to be light and in the small portion. If you eat more in this bite, it might ruin your dinner appetite.

  • For evening snacks, you can eat Besan Dhokla or Paneer Cheela made in all vegetable oils. And no more fats included than those of 90 calories snack.
  • Occasionally you might have a small portion of fried snacks or patties.

Dinner: 300 Calories Diet Menu

This would be the last meal, main meal of your day. The lighter you eat your dinner, it will help you sleep better and also easy to digest. Remember one thing; you need to eat before at least 3 hours before sleep. It will help you digest everything that you have your dinner, and you will have a good night’s sleep. Also, you will have a light snack, i.e., a glass of milk before you go to bed, to provide you sound sleep.

  • Start dinner with fresh vegetable soup.
  • For cereal get any of these: 1 ½ Whole Wheat Rotis, Brown/ Red Rice, Whole Grain Pasta/ Quinoa.
  • 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 your healthy dinner.
  • Even Curd/ Buttermilk/ Skimmed Milk products are excellent for dinner.
  • Vegetables made with Peanut oil/ Olive Oil/ Rice Bran Oil would be ideal and will help you lose weight and build your dinner healthy and also lets 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 are eating in your diet, you are supposed to know about its effects on your body as well as 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 keeps your body healthy undoubtedly. You can boil a carrot or make thick vegetable soup. Also making vegetables juice is also a healthy idea. Seasonal and leafy vegetables are the source of vitamins.


Tomatoes contain Vitamin C, Lycopene, Oligofructose, Carnitine. The Vitamin C helps you lose fat whereas Lyconepe helps to prevent oxidation damage. It gives stamina and immunity and supports fat burning process. It helps reduce bad cholesterol and also heart health is maintained.

Capsicum/ Bell pepper is widely available in various colors and has such variety in vitamins too. They have folic acid and the rich source of fiber. It helps your skin, hair, and nails to 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 of the people have the desire to eat rice, every day. But such hopes are keeping your body from being thin. Hence to satisfy this craving, eating brown rice is healthy as well as helps you lose weight.

Brown rice are the rich source of fiber, including unpolished brown rice into your meal fulfills fiber requirements of your body, as well as complex carbohydrates, helps in slowing the digestion procedure.


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

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

Yogurt/ Curd:

Yogurt has calcium, proteins and is pro-biotic. Yogurt helps you lose weight even when you are consuming calories, as it has Calcium in it.

As we all are aware, curd helps our body to grow good bacteria in our body; it helps in improving digestion and also gives immunity. Protein from the yogurt helps you to maintain your hair, skin glow whenever you are on a diet.

Having yogurt in daily meals helps you to have shiny hair and glowing skin. You can opt for a small bowl of curd or even mix some fruits/ vegetables with it and make it the nutrient.


Just like vegetables, fruits are the rich source of vitamins and also help you lose weight through a well-planned diet chart. Seasonal and juicy fruits help you to fulfill your sweet cravings and also make you lose weight even when you are eating. Mixing fruits with low-fat yogurt helps you to have a full meal, and also it helps to lose weight. Apples, Bananas, Oranges, Grapes, Strawberries, Mangoes, Plums, 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, Quinoa are the rich source of complex carbs. Never ignore such carbs from your diet as they are the essential part of 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 the small portion. You can use Rice Bran Oil, Canola Oil, Mustard Oil, etc. for your daily routine.

  1. Eat Enough Proteins:

To prevent hunger as well as to maintain lean tissues, protein is necessary. Ideal protein source includes Beans, Eggs, Sea Food, Fish, Chicken Nuts, Low Fat Dairy Products. For vegetarians, a source of proteins are Dals, Besan, Soya, Paneer, Cheese, etc.

  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 the small portion.

  1. Never Skip Any Meal:

Once you skip your meal, you will continuously feel the urge to eat something. In a 1200 calorie diet plan, you’re eating lesser, and in that too if you go on skipping meals, it would not result in any good.

  1. Eat Unprocessed Food Only:

Eating any of the processed food items will ruin your diet plan. Focus more on unprocessed food items. Eat more of vegetables and whole grains.

  1. Avoid These:

Do not eat or drink Soft Drinks, Alcohol, Fries, Potatoes or Potato Chip at all. These are the higher calories food items which are supposed to be avoided at all.

  1. Eat Variety of Food:

Don’t go on eating same food items every day. Make some changes and eat various food items, that way your body will have all the vitamins and necessary nutrients from these food items.

  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 fats. Exercising keeps your body to release unnecessary fats and keep your body in shape.

  1. Drink lots of Water:

For your skin as well as for your body, maintain water level is fundamentally necessary. You must keep yourself hydrated, especially when you are on a diet.

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

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