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Indian diet chart for weight loss
A 7-day sample diet for Indian women, at four calorie levels, in vegetarian, egg and non-veg versions, with a PCOS-friendly option. Portions are in rotis, katoris and grams.
Veg, egg & non-veg
1,200 to 1,800 kcal
Free PDF
For reference only
This chart is a general sample to help you get started. It isn’t medical advice, a diagnosis or a treatment plan. If you’re pregnant, breastfeeding, under 18, have a medical condition (such as PCOS, thyroid or diabetes) or take regular medication, please speak to your doctor before changing how you eat.
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Don’t know your calorie level? The calculator gives your number in 30 seconds.
Questions women ask
01
Roti or rice: which is better for weight loss?
Both work. What matters is the amount: 1 phulka is about the same as ½ katori of cooked rice. Pick what you enjoy and keep the portion.
02
How much protein does a vegetarian woman need?
Most women losing fat do well on about 1.2 to 1.6 g per kg of body weight. Paneer, dal, curd, chana, soya and tofu get you there without supplements.
03
Can I follow this chart with PCOS or thyroid?
Many women do, alongside their doctor’s care. With PCOS, use the PCOS-friendly version and keep carbs paired with protein.
04
Is 1,200 calories safe?
Only for some women, and never lower. If you’re tall or active, start at 1,400 or above. The calculator will tell you.
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Chart by Archita Mishra, nutritionist and strength coach for women, certified in hormonal health (IIN). Results are estimates for reference only and may vary from person to person. They are not a substitute for advice from your doctor or a registered healthcare professional. OWA Fitness does not store the numbers you enter.