1200 Calorie Indian Diet Plan: A Perfect Weight Loss Plan

Make an Appointment

Call:+91 95453 92648

Many of us have experienced the frustration of failed diet plans, where we start with enthusiasm but lose determination along the way, giving in to tempting foods like butter paneer, biryani, dal makhani, and rasmalai. Even those who manage to lose weight through strict diets often struggle to maintain it, risking a return to their previous size.

One popular plan, the Indian GM Diet Meal Plan, promises weight loss in the first week but often leads to regain once the strict regimen is abandoned.

While some may have heard about the 1200 calorie diet plan, it’s important to note that it may not be suitable for everyone, especially those with underlying health issues.

However, for individuals who are fit and healthy, following such a plan can be an option to stay in shape. It’s essential to prioritize overall health and consult with a healthcare professional before embarking on any restrictive diet plan.

The 1200 Calorie Indian Meal Plan:

1200 Calorie Indian Meal Plan

The key to maintaining a healthy body weight is to have a planned intake of calories that boosts metabolism and promotes fat burning. Increasing your metabolic rate is important for losing weight, and you can achieve this with home remedies to boost metabolism or by following a new 1200 calorie diet plan.

Following a 1200 calorie meal plan can be effective, but the results depend on what you eat. You can’t meet your 1200 calorie goal by consuming junk food, fries, sugary treats, or chocolates and expect to see good results.

Your diet should be well-balanced and nutritious, providing all the essential vitamins, minerals, healthy fats, and nutrients. Otherwise, your body can suffer, and you may experience lifeless hair, dull skin, extreme tiredness, and lethargy. It’s important to eat healthily to support your weight loss goals and overall well-being.

Why 1200 Cal is the Magic Number?

Weight loss depends on various factors such as how active you are, your age, gender, weight, height, metabolism, and any medical conditions you may have. It’s best to calculate your BMR (Basal Metabolic Rate) to find out how many calories your body needs at rest.

A calorie deficit is created when you consume fewer calories than your body requires to lose weight. Typically, the body requires a minimum of 1200-1800 calories per day to function properly.

Consuming fewer calories than this can signal your brain to slow down metabolism, causing your body to conserve fat and use muscle for energy instead. It’s important to maintain a balanced diet while reducing calorie intake to ensure you get all the essential nutrients your body needs for good health.

Identifying the Right Calories

The most important thing for losing or gaining weight is calories. A healthy weight loss plan means eating fewer calories than your body needs. The key to losing weight is balancing the calories you eat with the calories you burn. But not all calories are the same for your overall health.

Calories come from three main sources: fats, carbohydrates, and proteins. Some fats, like those in butter and fatty meats, are unhealthy, while others, like nuts and vegetable oils, are healthy.

Similarly, there are good and bad carbs. Simple carbs like sugar and white flour can make you gain weight, but complex carbs like brown rice and vegetables can help you lose weight.

Proteins are important for building muscle, and good sources include egg whites and low-fat dairy. It’s essential to know which calories are good and which are bad to create a healthy 1200 calorie Indian diet plan. This means including the right foods to keep your diet balanced and nutritious.

How to Plan Your Own 1200 Calorie Diet Menu?

You might have heard many times that eating 5-6 small meals a day is better for staying fit than having 3 big meals. Eating small, healthy meals more often can help speed up your metabolism, which means you burn more calories. That’s the basic idea behind the 1200 Calorie meal plan.

With this plan, you divide the 1200 calories into 6 meals. Each meal, like breakfast, lunch, and dinner, should have around 300 calories, totaling 900 calories. The remaining 300 calories are for healthy snacks and drinks spread throughout the day.

It’s important to eat unprocessed, whole foods like fresh fruits, vegetables, whole grains, dairy, and lean meats for meals and snacks. Avoid processed foods and starchy vegetables like potatoes. You can also take calcium and multivitamin supplements with this diet.

However, sometimes we ruin our strict diet by giving in to late-night cravings for unhealthy snacks.

A Generalized 1200 Kcal Vegetarian Diet Chart:

Here’s a sample 1200 calorie Indian diet plan for weight loss, including both vegetarian and non-vegetarian dishes. This plan gives you an idea of what your meals should look like and how much you should eat.

However, it’s important to remember that this is a general plan and may not be suitable for everyone. It’s a good idea to consult with me on call to learn more about the 1200 calorie diet plan and to make sure it fits your specific needs.

Following is a Generalized 1200 Cal Vegetarian Diet Chart:

Vegetarian Diet Chart

For vegetarians, there are plenty of options available in this diet. It is recommended that they eat vegetables, pulses, lentils, cottage cheese (paneer), and yogurt in their meals. These foods are rich in protein, vitamins, and nutrients that are essential for a healthy diet. So, the vegetarian diet includes:

Timing Foods To Eat Calories
Early Morning 1 glass of Lemon Water at Lukewarm 0
A cup of tea without sugar and two gluten-free 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

Diet Chart for Non-Vegetarians of 1200 Kcal:

Non-Vegetarian Diet

Diet charts for non-vegetarians at 1200 calories include eggs, chicken, and fish at breakfast, lunch, and dinner. However, it’s recommended to avoid red meat because it can have negative effects on health.

Timing The best foods to eat Calories
Early Morning Lukewarm Water with Lemon 1 glass 0
Tea without Sugar + 2 Gluten Free 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 (Optional) 380
Total 1205/1225 Cal

How to Structure Your 1200 Calorie Meal Plan?

When you’re on a 1200 calorie diet, you have to be careful about how you spread out your calories throughout the day. It’s not just about staying under 1200 calories; it’s also important to eat balanced meals and snacks to stay healthy. Here’s how you can structure your meals:

Have three main meals: breakfast, lunch, and dinner. Each meal should be around 300 to 350 calories.

  • In between meals, you can have snacks and beverages that make up the remaining 300 calories.
  • For beverages, you can choose options like green tea or herbal teas, which are known to aid in weight loss.
  • Make sure that the foods you eat are whole and unprocessed, as these are healthier choices for your body.

By following this structure, you can ensure that you’re getting the right balance of nutrients while sticking to your calorie limit for effective weight loss.

1. 300 Calories Breakfast Plan

Having a nutritious breakfast is super important for weight loss because it gives you energy for the day ahead and helps prevent overeating later on. In our sample diet plan, I’ve suggested options like rotis with paneer curry or brown bread upma, or eggs with brown bread. But there are lots of other healthy breakfast ideas you can try:

  • Boiled beans or lentils with whole grain toast
  • Wheat bread slices with paneer and a banana
  • Scrambled eggs with spinach and brown bread toast
  • 1/2 cup of oats or muesli with low-fat yogurt and an apple

These options provide a good balance of protein, fiber, and nutrients to keep you full and satisfied until your next meal.

2. 300 Calorie Lunch Plan

Lunch Plan

Lunch is a crucial meal for healthy weight loss because it provides the energy and nutrients needed to keep you going through the rest of the day. In Indian cuisine, lunch often includes white rice, which can cause sudden spikes in blood sugar levels and lead to weight gain. Brown rice or wheat flour rotis are healthier alternatives.

Here are some 300-calorie lunch ideas:

  • 1 cup of brown rice, a small bowl of dal tarka, and a side of green salad.
  • 2 wheat flour rotis, a cup of boiled beans or rajma curry, and a side of salad.
  • 1 cup of brown rice, fish curry made with 250gms of fish, and a side of salad.
  • 1 cup of mixed vegetable rice with a glass of buttermilk.

These options provide a balanced meal with fiber, protein, and essential nutrients to keep you satisfied and energized without causing weight gain.

3. 300 Calorie Dinner Plan

Dinner is a crucial meal for dieters, as it can often lead to overeating and weight gain if not controlled. A controlled dinner of around 300 calories can help keep things in check. It’s advisable to finish dinner by 8:30 PM to allow proper digestion before bedtime and to give the body a long break before the next meal at breakfast.

Here are some 300-calorie dinner options for the 1200-calorie Indian diet:

  • Sautéed vegetables and brown rice with 2 ounces of roasted chicken.
  • Lamb curry, brown rice, and mixed sautéed vegetables in 3 ounces.
  • Served with two wheat flour chapatis, rajma or bean curry, and salad.

These dinner options provide a balanced meal with protein, fiber, and essential nutrients to keep you satisfied and support healthy weight loss.

Combining 1200 Calories With Exercise: The Best Plan For You All

A healthy diet and regular exercise are key to permanent weight loss, but many people are unsure about how much and what type of exercise to do alongside a 1200-calorie diet for effective weight loss.

Exercising is safe while on a 1200-calorie diet, but it’s important not to lose weight too quickly – a maximum of 2 pounds per week is recommended.

To burn 2 pounds each week, you need to burn 300 calories per day. This can be achieved through either one hour of moderate-intensity exercises like brisk walking or swimming, or 30 to 45 minutes of vigorous-intensity exercises like running, jogging, hiking, or cycling.

When following a 1200-calorie diet and exercise routine, you may find that your body needs more calories to feel satisfied and maintain your energy levels. It’s important to listen to your body’s signals and adjust your diet accordingly.

You can determine whether the 1200-calorie diet and 300-calorie workout plan is suitable for you using the following formula: Multiply your body weight by 10 (for women) or 11 (for men).

Then add another 10% for calories burned through digestion and 20% for sedentary activities. This will give you an estimate of the calories your body needs to maintain its current weight and activity level.


In conclusion, it’s important to be careful with the 1200-calorie diet plan. Following it blindly could be risky for your health. It’s best to talk to a top nutritionist first. They can make a plan that’s right for you and helps you lose weight safely. Getting expert advice will make sure you get the most out of your diet without hurting your health.



How much weight can I lose on a 1200 calorie diet a day?

To estimate how much weight you can lose on a 1200 calorie diet per day, start by calculating your weight-maintenance calories. Multiply your weight by 15 to get an estimate. If 1200 calories per day is more than 500 calories lower than your weight-maintenance calories, you can expect to lose more than 1 to 2 pounds per week.

Is a 1200 calorie diet realistic?

A 1200 calorie diet can be realistic for some people, but not for everyone. While it may be safe and effective for some individuals, for others, consuming only 1200 calories per day may not be enough and can lead to malnourishment.

Does lemon water burn fat?

Lemon water alone does not directly burn fat. However, it does offer potential health benefits. While lemon juice mixed with water may not lead to weight loss on its own, it can contribute to maintaining a healthy digestive system, which is important for overall wellness.

Dr. Jyoti Singh

Dr. Jyoti is living her dream of making everyone healthy and fit. Drjyotisingh.com is a comprehensive online platform for diet consultation, offering a wide range of resources, including published articles, proven recipes, videos, tips, trivia, and extensive information on weight loss and therapeutic diets.