Indian 1200 Calorie Diet Plan for Weight Loss

Healthy diet for weight loss

How could someone control himself to not eat the delicious and mouth watering Indian cuisines? A true Indian’s stomach definitely sets on fire if served with favorite food. Most of us don’t skip any snack even if we just have had our last meal of the day. But wait, what about all promises you made yourself on losing a few kilos? Just forgot everything?

Somewhere in the middle of the way we lose all our interest and determination and starts giving up. So, giving up is the only solution? No! Hold on, here you will get a perfect Indian 1200 calorie diet plan for weight loss.

Indian Meal Plan (1200 Calorie)


The only secret to maintain weight is to plan out your calorie intake that boost metabolism and stimulate fat burning. To boost metabolism you just need to achieve 1200 calorie diet plan. This meal plan never goes wrong but the end results purely depend on what you eat. In short, if you take 1200 calorie from junk food only then do not expect any effective results. You have to follow a balanced nutritious diet.

Minimum Calorie Requirement

The diet for effective weight loss completely depends on every individual’s activity level, age, current weight, height, metabolism, sex, medical conditions etc. Thus, it is always better to calculate your BMR – Basal Metabolic Rate that helps in determining the minimum calorie requirement.

The key to weight loss is to create calorie shortfall in body by following balanced diet and eating fewer calories. Minimum calorie requirement is 1200-1800. If the intake reduces from 1200-1800 calorie then the metabolism slows down and body starts conserving fat and extract energy from muscles.

Discover Right Calories for You

Weight gain or loss completely depends on calories. A healthy weight loss requires a safe calorie deficit. The whole game runs around calorie intake and burn. The major sources of calories are proteins, fats and carbohydrates.

The healthy unsaturated fats are seafood, olives, nuts and vegetable oils. The unhealthy saturated fats are butter, fatty meats and cheese. Similar to the fats, carbs also comes in healthy and unhealthy forms. Carbs like sugar, white flour, baked goods, white rice and fruit juices increases fats in body. Complex carbohydrates like wheat flour, fruits, lentils, beans, brown rice etc helps you in body weight loss.

Proteins are essentials to increase muscle mass and egg whites, low fat dairy products are natural sources of protein. So, determine the good and bad calories for your body and include the right food only in your meal plan.

The Basics of 1200 Calorie Diet Plan

To plan your calorie diet, divide heavy meals into more small meals. For instance, 3 heavy meals can be divided into 5-6 meals per day. These small meals have to be taken on short intervals that in turn boosts metabolism.

We need to divide the 1200 calories into 6 small meals including 3 main meals of 300 calories each that are breakfast, lunch and dinner. Thus, the total calories become 900. The remaining 300 calories can be taken by consuming healthy snacks, beverages throughout a day. Prefer unprocessed whole foods like green leafy veggies, dairy, whole grains, fresh fruits etc.

Avoid junk or processed foods, starchy food like potatoes cauliflower, cabbage etc.

Healthy diet for weight loss

General Indian Diet Plan for Weight Loss

So guys, here I am sharing a sample Indian diet plan with you for healthy and effective weight loss. This plan can give you some idea about how to plan your 1200 calorie Indian diet plan. You may follow this plan but as earlier said, every individual’s body has different requirements so in case if it doesn’t suits you then do consult with your dietician.

General 1200 Cal Vegetarian Diet Plan:

Timing Foods To Eat Calories
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
Total 1220/1190 Cal

You might also like this high protein diet plan for vegetarians.

General 1200 Cal Non-vegetarian Diet Chart:

Timing Foods To Eat Calories
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
Total 1205/1225 Cal

You might also like this high protein diet plan for non vegetarians.

Exercise with Diet


Following just diet plan is not sufficient, you need to do some physical workout to achieve best results. To reduce weight you can do fat burning exercise at home or fitness center. Walk, running, jogging. Hiking, cycling, swimming etc are also effective.

The best part of this 1200 calories Indian diet plan is that you don’t need to starve yourself. It’s all about following a balanced and healthy lifestyle.

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