1400 Calorie Indian Diet Plan: 7 Days, Vegetarian and Non Vegetarian

By The DietGhar Team. Last reviewed 13 October 2026.

1,400 calories is the level we see most often in Indian diet charts, and for good reason. It is low enough to lose weight at a steady pace for many adults and high enough to eat three proper meals and two snacks without counting the hours to dinner.

Below you will find seven days of vegetarian meals and seven days with eggs, chicken and fish. Each item has a quantity and a calorie value, and each day adds up to 1,400 within about 1 percent.

Who this plan suits

• Women of average height who sit for much of the day and want to lose weight at about 0.5 kg a week. A sedentary 55 kg woman needs about 1,660 kcal by the ICMR NIN 2020 reference, so 1,400 is about 260 below it, which is on the gentle side.
• Taller or heavier women, and women with light daily activity such as housework or a walk, who found 1,200 too hard to follow.
• Anyone who is moving from the 1,200 plan and wants to keep losing without being hungry all day.

Who should not use it

• Most men, who need well above this. A sedentary reference man is about 2,110 kcal. Ask for a personal plan.
• Regular gym goers and people in physical jobs. Eat more, and keep protein high.
• Pregnant or breastfeeding women, under 18s, and anyone with a medical condition that affects food, such as diabetes on medicine or kidney disease.
• Anyone with a history of disordered eating.

If you are moderately active, 1,400 may be a bigger cut than it looks. The reference figure for a moderately active woman is about 2,130 kcal. Add a fruit and a roti, or ask for a personal number.

A rough way to pick a level: about 500 kcal a day below what you use gives about 0.5 kg a week, as a general pace and not a promise. Our calorie calculator gives you a starting estimate for your own size. The same plan at other levels: 1,200 calorie plan and 1,500 calorie plan.

7 day vegetarian plan, 1,400 calories

One katori means a standard 150 ml bowl. Cooked rice in a level katori weighs about 120 g, dal and sabzi about 100 to 150 g. The number in brackets is the kcal of that item, and the column on the right is the meal total. Roti means a 6 inch roti made from about 30 g of atta with no oil on it.

7 day non vegetarian plan, 1,400 calories

Eggs, chicken and fish on most days, with dal and vegetable days between them. Chicken and fish weights are raw, before cooking. Eggs are medium, about 50 g each.

How the numbers add up

Every item is a sum of its ingredients. We took energy and protein per 100 g from USDA FoodData Central (SR Legacy), multiplied by the raw weight used, and added the ingredients up. A meal is the sum of its items and a day is the sum of its meals. Spices, salt, lemon, green chilli and coriander are not counted. They come to under 10 kcal a day. Last checked 13 October 2026.

Vegetarian week

Non vegetarian week

Every day lands within 0.2 percent of 1,400 kcal. Home cooking varies, so treat each day as accurate to about 10 percent in real life: a katori filled a little higher, a spoon of oil a little heavier.

One page shopping list for the week

Amounts are for one person for seven days, rounded up. You may already have most of the staples. Salt, spices, lemon, ginger and green chilli are not listed.

5 swaps that keep calories level

Each pair is within about 5 percent. Swap one for the other and the day stays at 1,400 kcal.

Winter note: October to December

In October to December, lean on what is fresh: gobhi, matar, gajar, palak, sarson, mooli and beetroot for sabzis, and guava, kinnow, pomegranate and apple for fruit. They are at their cheapest and best now.

Swapping one winter vegetable for another changes the day by very little. 150 g of lauki is about 21 kcal, the same weight of gobhi is about 38, and of matar about 120 (150 g raw peas). Matar is the one to measure, it is denser than the others.

Hot food keeps winter hunger in check. Keep the soup and the dal in the plan, and measure the ghee that goes on top.

Adjusting protein

A common target for people losing weight is 1.0 to 1.3 g of protein per kg of target body weight. Use the weight you are aiming for, not today's weight. This is general guidance. If you have kidney disease, check with your doctor before raising protein.

On this plan the vegetarian week averages 60.2 g a day and the non vegetarian week 70.2 g. If your target is higher, add one of these and take out a roti (102 kcal) or a fruit so the day stays level:

More ideas are in our high protein Indian diet chart and the vegetarian protein food list.

Common mistakes

1. Treating 1,400 as permission for "healthy" extras. A handful of nuts is about 150 kcal. A glass of fresh juice is about 100. Three of those and you are at 1,800 with a plan that looks clean on paper.
2. Counting cooked weight as raw weight. 30 g of dry dal makes about a katori of cooked dal. 30 g of cooked dal is a spoonful. Our quantities say dry or cooked every time, check which one you are using.
3. Roti count creeping up. One roti is about 100 kcal. Two extra at dinner is 200 kcal, which is more than the whole evening snack. Keep the number on the plan.
4. Liquid calories. Tea with sugar four times a day, packaged juice and cold drinks can add 300 kcal that nobody wrote down. The plan counts tea with a little milk and no sugar.
5. A free weekend. Two restaurant days can undo five careful ones. One meal out is fine. Keep the other meals on the plan that day.

Questions people ask

Is 1,400 calories good for weight loss?

For many adult women, yes, as a steady pace of about 0.5 kg a week. The right number depends on your size and how much you move. A calculator gives you a starting estimate, and a nutritionist can adjust it to you. This page is general, not medical advice.

Should I choose the vegetarian or non vegetarian plan?

Whichever you eat at home. The non vegetarian week averages about 10 g more protein a day because of the eggs, chicken and fish, with the same calories. Vegetarians can close most of that gap with paneer, tofu, dal and curd, see the protein section.

How fast will I lose weight?

About 0.5 kg a week is a fair general pace. Early weeks often show more water loss and later weeks can stall. We do not promise a number. If nothing has changed in four weeks, check portions first, then talk to a nutritionist.

Can I eat rice on this plan?

Yes. Rice appears in the plan in measured portions, with dal and vegetables. What matters is the size of the katori, not the grain.

Can I mix days from the vegetarian and non vegetarian weeks?

Yes. Each day is within about 1 percent of 1,400 kcal, so any day can sit next to any other. Swap whole days, or swap one lunch for another.

Keep reading

• 1,200 calorie Indian diet plan
• 1,500 calorie Indian diet plan
• Calorie count of popular Indian foods
• Indian vegetarian weight loss diet chart
• Calorie calculator
• Calorie deficit calculator
• BMR and TDEE calculator
• DietGhar plans and prices
• All diet plans