Non-veg Indian diet plan for weight loss: 7 days with eggs, chicken and fish
Eggs, chicken and fish make weight loss easier, because they bring a lot of protein for few calories and keep you full. This 7-day plan uses everyday Indian non-veg dishes, in measured portions, at about 1,400 calories a day with more than 100 g of protein on most days.
Why does non-veg make weight loss easier?
When you eat less to lose weight, protein is what stops you feeling hungry and protects your muscle. Non-vegetarian foods give a lot of it for few calories:
| Food | Calories | Protein |
|---|---|---|
| Chicken, cooked, 100 g | 165 kcal | 31 g |
| Fish, cooked, 100 g | 95 kcal | 17 g |
| 1 boiled egg | 80 kcal | 6.3 g |
| 1 egg white | 15 kcal | 3.6 g |
| Chicken keema, cooked, 100 g | 145 kcal | 25 g |
The catch is the cooking. A rich gravy with three tablespoons of oil can double the calories of the chicken in it. This plan cooks every meal with about one teaspoon of oil.
The 7-day non-veg diet plan
Each day comes to about 1,355 to 1,460 kcal and 99 to 126 g of protein. Portions are worked out the same way as in the BodyQuest app.
Day 1 (Monday): about 1,370 kcal, 106 g protein
Masala omelette with roti
Whole wheat atta 1 roti; Egg 1 egg; Egg white 1 egg white; Chopped vegetables 60 g before cooking; Cooking oil 4 g
Chicken curry with rice and salad
Rice 65 g dry; Chicken 120 g cooked; Bhindi sabzi 105 g before cooking; Salad 100 g; Cooking oil 5 g
Milk, a fruit and roasted peanuts
Toned milk 150 g; Seasonal fruit 55 g; Peanuts 9 g
Chicken with baingan sabzi and roti
Whole wheat atta 2 rotis; Chicken 90 g cooked; Baingan sabzi 115 g before cooking; Cooking oil 4 g
Day 2 (Tuesday): about 1,375 kcal, 90 g protein
Boiled egg with besan chilla
Besan 1 chilla; Egg 1 egg; Chopped vegetables 50 g before cooking; Green chutney 10 g; Cooking oil 4 g
Rice with fish curry, dal and salad
Rice 60 g dry; Fish 150 g cooked; Toor dal 20 g dry; Beans sabzi 105 g before cooking; Salad 100 g; Cooking oil 5 g
Sprouts chaat with curd and a fruit
Moong sprouts 75 g; Hung curd (thick curd) 125 g; Salad 50 g; Seasonal fruit 55 g
Boiled eggs with rice and tori sabzi
Rice 50 g dry; Egg 2 eggs; Egg white 1 egg white; Tori sabzi 105 g before cooking; Cooking oil 4 g
Day 3 (Wednesday): about 1,410 kcal, 113 g protein
Idli with sambar and coconut chutney
Idli 2 idlis; Toor dal 25 g dry; Chopped vegetables 80 g before cooking; Coconut chutney 15 g
Roti with chicken curry, chana and salad
Whole wheat atta 2 rotis; Chicken 110 g cooked; Kala chana 20 g dry; Salad 100 g; Cooking oil 5 g
Curd with a fruit and almonds
Hung curd (thick curd) 125 g; Seasonal fruit 50 g; Almonds 8 almonds
Grilled fish with methi sabzi and rice
Rice 45 g dry; Fish 175 g cooked; Methi sabzi 105 g before cooking; Cooking oil 4 g
Day 4 (Thursday): about 1,365 kcal, 97 g protein
Boiled egg with vegetable poha
Poha 25 g dry; Egg 1 egg; Chopped vegetables 60 g before cooking; Cooking oil 4 g
Chicken curry with rice, dal and salad
Rice 50 g dry; Chicken 115 g cooked; Toor dal 20 g dry; Baingan sabzi 105 g before cooking; Salad 100 g; Cooking oil 5 g
Roasted makhana with milk and almonds
Makhana 15 g dry; Toned milk 175 g; Almonds 6 almonds
Chicken with dal, capsicum sabzi and rice
Rice 45 g dry; Chicken 80 g cooked; Toor dal 20 g dry; Capsicum sabzi 105 g before cooking; Cooking oil 4 g
Day 5 (Friday): about 1,355 kcal, 105 g protein
Vegetable daliya with boiled egg
Daliya 35 g dry; Egg 1 egg; Chopped vegetables 80 g before cooking; Cooking oil 4 g
Roti with chicken bhuna and salad
Whole wheat atta 2 rotis; Chicken 120 g cooked; Tori sabzi 115 g before cooking; Salad 100 g; Cooking oil 5 g
Chaas with roasted chana and a fruit
Chaas 250 g; Kala chana 20 g dry; Seasonal fruit 100 g
Kadhai chicken with rice and salad
Rice 45 g dry; Baingan sabzi 100 g before cooking; Chicken 95 g cooked; Gobi sabzi 105 g before cooking; Salad 100 g; Cooking oil 4 g
Day 6 (Saturday): about 1,315 kcal, 101 g protein
Egg bhurji with roti
Whole wheat atta 1 roti; Egg 1 egg; Egg white 1 egg white; Chopped vegetables 60 g before cooking; Cooking oil 4 g
Tandoori chicken with rice, dal and salad
Rice 55 g dry; Bhindi sabzi 150 g before cooking; Chicken 90 g cooked; Toor dal 20 g dry; Salad 100 g; Cooking oil 5 g
Milk, a fruit and roasted peanuts
Toned milk 150 g; Seasonal fruit 55 g; Peanuts 9 g
Chicken tikka with roti and salad
Whole wheat atta 1 roti; Gobi sabzi 100 g before cooking; Chicken 90 g cooked; Beans sabzi 115 g before cooking; Salad 100 g; Cooking oil 4 g
Day 7 (Sunday): about 1,305 kcal, 102 g protein
Oats upma with curd and sprouts
Oats 25 g dry; Chopped vegetables 60 g before cooking; Hung curd (thick curd) 100 g; Moong sprouts 45 g; Cooking oil 4 g
Chicken keema with roti and salad
Whole wheat atta 2 rotis; Chicken keema 85 g cooked; Methi sabzi 115 g before cooking; Salad 100 g; Cooking oil 4 g
Roasted chana with milk and peanuts
Kala chana 20 g dry; Toned milk 125 g; Peanuts 9 g
Chicken with bhindi sabzi and rice
Rice 45 g dry; Chicken 110 g cooked; Bhindi sabzi 105 g before cooking; Cooking oil 4 g
How should you cook non-veg for weight loss?
- Grill, roast or dry-cook (tandoori, tikka, bhuna) rather than deep-frying.
- Measure the oil: one teaspoon per person in the tadka is enough for flavour.
- Thin the gravy with tomatoes, onions and water instead of cream or cashew paste.
- Fill half the plate with sabzi or salad, a quarter with chicken or fish, and a quarter with roti or rice.
- Choose skinless chicken breast or curry cut without the skin; most of the fat is under the skin.
How do you adjust the plan for your calories?
This sample suits many women around 65 to 75 kg with a mostly sitting day. If your target is higher, add a roti or half a katori of rice at lunch; if it is lower, remove a roti at dinner. Keep the chicken, fish and eggs: they carry the protein.
Questions people ask
Is chicken good for weight loss?
Yes. 100 g of cooked chicken has about 165 kcal and 31 g of protein. The calories mostly come from the oil and gravy around it, so grilled, tandoori or dry-cooked chicken with one teaspoon of oil is the best way to have it.
How many eggs a day can I eat for weight loss?
For most healthy adults one to two whole eggs a day fits well. If you want more protein, add egg whites: each white has about 15 kcal and 3.6 g of protein. If you have high cholesterol, ask your doctor.
Can I eat non-veg at night when losing weight?
Yes. What matters is your total calories for the day. A dinner of chicken or fish with sabzi and one roti or a small katori of rice is a light, filling dinner.
Is fish or chicken better for weight loss?
Both are excellent. Fish has fewer calories (about 95 kcal per 100 g) and chicken more protein per gram. Use whichever your family cooks.
Sources
- Leidy et al. The role of protein in weight loss and maintenance, Am J Clin Nutr (2015)
- ICMR-NIN: Indian Food Composition Tables (2017)
- ICMR-NIN: Dietary Guidelines for Indians (2024)
BodyQuest is a home weight-loss programme for Indian women, made by ASANAR STUDIOS in Mohali, Punjab. The calories, protein and portions in our articles come from the same food data and method the BodyQuest app uses to build each member's daily plan, and our advice follows the public guidance listed under Sources. We are not doctors: for a health condition, check with yours.
BodyQuest gives general fitness and food guidance for healthy adults. It does not diagnose or treat any condition. If you are pregnant, breastfeeding, or managing a health condition such as diabetes, thyroid or PCOS, check with your doctor before changing your diet or exercise.
