EP 7/100: Full Day of Eating for Fat Loss – 1,650 Calories!
Here’s a 1,650-calorie fat loss meal plan with 3 simple home-cooked Indian meals using simple ingredients.
BREAKFAST – Paneer Dosa + Peanut Chutney – 750 kcal
Macros: 74C | 43P | 30F
Main Ingredients (Calorie Contributors):
To Make Dosas:
• White Rice (Raw) – 60g: 215 Cal
• Urad Dal (Raw) – 20g: 70 Cal
• Ghee – 5g: 44 Cal
• Akshayakalpa High-Protein Paneer – 100g: 213 Cal
To Make Peanut Chutney:
• Peanuts – 15g: 85 Cal
• Urad Dal – 5g: 17 Cal
• Chana Dal – 5g: 22 Cal
• Ghee – 5g: 44 Cal
LUNCH – Egg Curry + Rice + Salad – 520 kcal
Macros: 58C | 27P | 19F
Main Ingredients (Calorie Contributors):
• Whole Eggs – 2 medium: 126 Cal
• Egg Whites – 4 medium: 54 Cal
• Ghee – 10g: 88 Cal
• White Rice (Raw) – 50g: 179 Cal
• Cucumber – 200g: 30 Cal
• Carrot – 50g: 20 Cal
DINNER – Chickpea Salad + Egg Whites + Curd + Salad – 360 kcal
Macros: 53C | 22P | 10F
Main Ingredients (Calorie Contributors):
• Chickpeas (Raw) – 50g: 182 Cal
• Curd – 50g: 30 Cal
• Egg Whites – 3 : 51 Cal
• Ghee – 5g: 44 Cal
• Cucumber, Onion, Red & Yellow Bell Peppers – 50g each: ~60 Cal
TOTAL FOR THE DAY – 1,650 kcal
Macros: 185C | 92P | 59F
DM “PLAN” for a customized plan based on your goals — fat loss, muscle gain, or overall health.
This series is to help you eat better and hit your goals using foods you already love.
DISCLAIMER & GUIDELINES:
• These are just sample meals based on the quantities I used.
• You can modify the recipes the way you like.
• Feel free to mix and match meals from previous episodes to build your own plan.
• Every individual is different — what works for one may not work for another.
• Always consult a certified nutritionist or dietitian before following any plan, especially if you have any health conditions.