Non-Veg Fat-Loss Diet Plan

Lean protein at every meal keeps you full and protects muscle while you drop fat.

Best for: Adults around 65–85 kg who eat eggs, chicken and fish

1. Early morning

   6:00 AM

   • Chai with milk & sugar (1 cup)90 kcal

   90 kcal · 3 g protein

2. Breakfast

   8:30 AM

   • Masala omelette (2 eggs) (1 omelette)190 kcal
   • Brown bread (2 slices)150 kcal
   • Apple (1 medium)95 kcal

   435 kcal · 20 g protein

3. Lunch

   1:30 PM

   • Brown rice (cooked) (1 katori (150 g))170 kcal
   • Home-style chicken curry (1 katori (150 g))240 kcal
   • Green salad (1 bowl)35 kcal
   • Curd (dahi) (1 katori (150 g))95 kcal

   540 kcal · 33 g protein

4. Pre-workout

   5:00 PM

   • Roasted chana (30 g)110 kcal
   • Coconut water (1 glass (250 ml))45 kcal

   155 kcal · 8 g protein

5. Dinner

   8:30 PM

   • 1.5 × Grilled fish (100 g)195 kcal
   • Mixed veg sabzi (1 katori (150 g))120 kcal
   • Whole-wheat roti (1 medium (40 g))110 kcal

   425 kcal · 43 g protein

General guidance for healthy adults. If you have diabetes, kidney, thyroid or other conditions, check with your doctor or a registered dietitian first.