1500 Calorie Indian Diet Plan for Weight Loss: 7 Days, Veg and Non Veg

By The DietGhar Team. Last reviewed 13 October 2026.

1,500 calories is the plan people reach for when 1,200 felt too thin and they still want a firm number. Most days there is a proper lunch with two rotis or a full katori of rice, and a dinner that is not just soup.

This page has seven days of vegetarian Indian meals and seven days with eggs, chicken and fish. Every item shows its quantity and its calories, and every day totals 1,500 within about 1 percent.

Who this plan suits

• Women who are taller or heavier, or who move a fair amount in the day, and want to lose weight steadily. For a moderately active reference woman (about 2,130 kcal by ICMR NIN 2020) it is a large gap, so ask yourself honestly how active you are.
• Sedentary women who found 1,200 or 1,400 too hungry and want the plan to be something they can follow for months, not weeks.
• A few smaller, lightly active men for a short period, with a doctor or nutritionist in the loop.

Who should not use it

• Most men. A sedentary reference man needs about 2,110 kcal, so 1,500 is a cut of about 600 that most will find hard to sustain and may cost muscle.
• Athletes, gym goers and people in physical jobs.
• Pregnant or breastfeeding women, teenagers, and anyone managing diabetes, kidney or liver disease or thyroid problems without medical advice.
• Anyone who has a history of eating disorders.

If you are a man, or very active, treat this page as a way to see what a measured Indian day looks like. Then ask for a number built for your size and routine.

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 1,400 calorie plan.

7 day vegetarian plan, 1,500 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, 1,500 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 0.3 percent of 1,500 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 1,500 kcal.

Winter note: October to December

From October to December, build the sabzis around palak, sarson, gobhi, matar, gajar and mooli, and the fruit around guava, kinnow, pomegranate and apple. They are fresh, cheap and low in calories for the volume you get.

Sarson ka saag is on the plan for a day of the week in the vegetarian version, with bajra roti. The ghee or butter that people add at the end is not counted. A teaspoon of ghee is about 45 kcal, so a heaped spoon on top changes the day.

You can swap fruit for fruit one for one at the same weight, for example guava for orange. The swap table shows exact matches.

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 65.8 g a day and the non vegetarian week 76.3 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. Eating the plan, then the extras. A plan at 1,500 leaves less slack than it feels like. A samosa and a sweet can easily reach 400 kcal. Plan the treat into the day, not on top of it.
2. Going out of portion on the "good" foods. Rajma, chole, paneer and nuts are good foods and they are dense. A second katori of rajma is 200 kcal, and "just a few almonds" can become 100 kcal.
3. Forgetting that restaurant food is oily. A restaurant sabzi often carries several teaspoons of oil or butter a katori. The same dish at home with one teaspoon is a different meal. Eat out, but count it as 1.5 to 2 times your home portion.
4. Not eating enough protein. The vegetarian week averages about 66 g of protein, which covers 1 g per kg for a target weight up to about 65 kg. If your target is higher or you want the upper end of the range, add dal, curd or paneer. See the protein section.
5. Judging by one weigh in. Weigh twice a week, same time, same clothes. Salt and a late dinner can add a kilo of water overnight. Look at the fortnight, not Tuesday.

Questions people ask

Is 1,500 calories enough to lose weight?

For many women, yes, as a steady plan around 0.5 kg a week. For most men and for very active people, it is too low. It depends on your size and activity, so treat the number as a starting point and adjust after three or four weeks.

Is this a 1,500 calorie diet for men?

Not in general. A sedentary reference man needs about 2,110 kcal, so 1,500 is a big cut. A smaller, lightly active man could use it for a short while, but most men need a number built for their size. You can ask for one on WhatsApp.

Can I follow this plan if I work out?

Light walking is fine. If you lift or run regularly, you will probably need more food, and you should keep protein at the higher end of the range on this page.

What if I am vegetarian and low on protein?

Add paneer, tofu, dal, curd or roasted chana, and drop a roti or a fruit to keep the calories level. The protein section shows exact swaps with their calories.

Can I use this plan during a festival week?

Yes, with one change: pick the sweet or the festive meal you actually want, and take its calories out of the day instead of adding them. A single meal out of plan will not undo a week.

Keep reading

• 1,200 calorie Indian diet plan
• 1,400 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