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Weight loss on desi food

A simple 1,500 calorie desi diet plan (one week)

Here is a full week of meals at about 1,500 calories a day, made only from food you can buy at any local market and cook in a normal desi kitchen. No special diet food, no expensive powders.

By Muhammad IshfaqUpdated 25 October 20264 min read

Quick answer

  • Each day has about 1,500 calories, with 3 meals and 1 or 2 small snacks.
  • Each day gives about 60 to 80 g of protein from eggs, daal, chicken, fish and dahi.
  • Cook with about 1 tablespoon of oil for every 2 people, and measure it with a spoon.
  • 1,500 calories suits many women and some smaller or less active men. Check your own number before you start.

Is 1,500 calories right for you?

A 1,500 calorie day leads to weight loss for most women and for many men who are shorter or not very active. Taller men, active men and people who do physical work often need more, around 1,800 to 2,000 calories, to lose weight safely.

Before you start, use our daily calorie calculator to see your own number. Then use this plan as it is, or add or remove a roti to match your target. You can also read how many calories do I need in a day.

Who should not follow this plan without a doctor: pregnant or breastfeeding women, teenagers, people who are underweight, and anyone with diabetes on insulin or tablets, kidney disease or heart disease.

Portion guide used in this plan

FoodOne portionCalories
Roti / chapati (no ghee)1 medium, 40 g110
Boiled rice1 cup, 160 g210
Daal or chana1 bowl, 200 g230 to 270
Chicken salan (little oil)2 pieces with gravy250
Sabzi (little oil)1 bowl100 to 130
Egg1 boiled78
Plain dahi1 cup150
Chai with 1 tsp sugar1 cup90

The 7-day plan

Calories for each day are rounded. Salad (cucumber, tomato, onion, lemon) can be added to any lunch or dinner, as much as you like.

Day 1

Total: about 1,460

Day 2

Total: about 1,470

Day 3

Total: about 1,390. You can add a cup of plain dahi (150) if you are hungry.

Day 4

Total: about 1,480

Day 5

Total: about 1,460

Day 6

Total: about 1,460

Day 7 (family day)

Total: about 1,300. Biryani is included, so you do not feel left out of family meals.

Easy swaps

Weekly shopping list (for 1 person)

Tips to make it work

  1. Measure for the first two weeks. Use the same katori and spoon every time, so you learn what a portion looks like.
  2. Drink water before every meal, and 8 to 10 glasses over the day.
  3. Cook once for the family. The whole family can eat these meals. Others can simply have more roti or rice.
  4. Weigh yourself once a week and expect about 0.5 kg loss a week, sometimes more in the first week because of water.
  5. Do not go lower than this to "speed it up". Eating too little makes you tired and hungry, and most people then give up.
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Common questions

How much weight will I lose on 1,500 calories?

It depends on how many calories your body uses. If your body uses around 2,000 calories a day, a 1,500 calorie plan gives a gap of about 500 calories, which is around 0.5 kg a week.

Can men follow a 1,500 calorie diet?

Some can, especially shorter or older men who are not very active. Most men lose weight well on 1,800 to 2,000 calories. Check your own number first.

Can I eat at a wedding while on this plan?

Yes. Treat the wedding meal like the day 7 biryani lunch: one plate, lots of salad and raita, and a light meal at the other times that day.

Do I need to buy special diet foods?

No. Every meal in this plan uses common foods from a normal market.

Please note: This article is general information for healthy adults, not medical advice. If you have diabetes, high blood pressure, kidney or heart disease, are pregnant or breastfeeding, or take regular medicine, talk to your doctor before changing your diet. Read our medical disclaimer.

Sources

  1. National Heart, Lung, and Blood Institute (NIH). Clinical guidelines on the identification, evaluation, and treatment of overweight and obesity in adults, 1998. www.ncbi.nlm.nih.gov/books/NBK2003/
  2. Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, ICMR, Hyderabad.
  3. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
  4. ICMR-National Institute of Nutrition. Dietary Guidelines for Indians, 2024. www.nin.res.in/dietaryguidelines
  5. Ministry of Planning, Development and Reform, Government of Pakistan, and FAO. Pakistan Dietary Guidelines for Better Nutrition, 2018.
  6. Hall KD, Kahan S. Maintenance of lost weight and long-term management of obesity. Medical Clinics of North America, 2018;102:183-197. doi.org/10.1016/j.mcna.2017.08.012

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