2000 Calorie Indian Diet (BALANCED DIET)

Let us guess — You’ve tried tons of diets and they didn’t work for you. You also tried watching different tips and tricks videos on Youtube, but a bummer. No luck in trying green tea either?

And you are annoyed as well as frustrated. But Don’t stress it, you are in the right place.

With increasing awareness regarding health, many individuals have set their hopes high with some sort of fitness goals.

Whether you know it yet or not, but physical activity without diet changes NOTHING. No matter how hard you lift weights or burn fats in the gym, if you don’t have a Balanced Diet then all the efforts are in vain.

Speaking of diet, cutting off all the food at once is not probably the best idea here, that’s why we have for you is the 2000 Calorie Indian Diet.

This diet is excellent for Indian people and of inactive individuals looking to shred some pounds. It provides all the necessary nutrients your body needs to work at the peak as well as the energy to stay active. Plus, here’s the BIG one, it aids in Weight Loss.

So what are we waiting for? Let’s get started.

What is the 2000 Calorie Diet?


Well, as the name suggests this diet limits your intake of calories to 2000 calories per day. Now, with that being said, it doesn’t imply that this diet is always necessary and should be followed. In addition to this, it is not meant here that other diets like 1200 calories or 1600 calories are wasted.

Consider 2000 Calorie diets as a starting point for the journey of weight loss. For instance, you can first follow this diet for — say a week and then can move towards 1200 or 1600 calories according to your leisure. This way you are ensuring that not only you get adequate amounts of calories and energy but also reducing fat. A classic one stone two birds situation.

Be that as it may, make sure to consult your dietitian or doctor before making any prominent changes in your diet, as they will provide you with the perfect calorie range according to your body needs.

Depending on your activity level, size, and weight the calorie intake may differ. So if you want to lose weight or gain weight you will adjust the calorie intakes to reap the benefits. Generally, most of the weight loss plans are based on 1600 calories a day for men and 1200 calories a day for women.

That said, it all comes down to your specific body and needs. Thus consulting a professional in this domain would really come in handy.

As for the 2000 calorie diet, it is a great way to start your health journey. This diet can be followed by anyone who is not restricted by some disease or has been prescribed by doctors. So for normal healthy people, this is the perfect diet.

Now let’s understand who can follow this diet.

Who Should Follow the 2000 Calorie Diet?

Who Should Follow the 2000 Calorie Diet

As mentioned before this diet is excellent for average Indians with no medical problems and have ideal weight. According to Dietary Guidelines, the number for 2000 calories is based on the estimated and average nutritional needs of adults.

So if you fall under any of the categories we’ve mentioned below then you should probably get started with this diet.

  • If you are overweight and not active.
  • If you are into sports and other similar physical activity.
  • If you are into workouts and hope to burn more fat.
  • If you are in your 20s to 30s without any physical activity.
  • If you have an inactive lifestyle as well as a desk job.
  • If you have an active lifestyle and look to shred more.
  • If you are a fitness freak.
  • If you wish to recover from sickness, where your body needs some energy and a balanced diet.
  • If you wish to lose weight.

Now, in the event that any of the above-mentioned categories sounded like you, then don’t hesitate to start this diet and reap the benefits that come with it.

Basically, a 2000 calorie diet is meant to provide you with 60 to 65% of carbohydrates, 20 to 25% of fats, and 15 to 20% of protein. The composition of these nutrients in this manner is called a balanced diet.

Another thing to mention is, if you are desperately wishing to remove those extra pounds, consider choosing this diet as well as a good fat burner, that will speed up the weight loss process a bit faster.

Note:- Always consult a doctor or nutritionist before taking matters into your own hands.

Before Starting the Diet

Now, if you do end up opting for this diet, then there are some things that you will need to keep in your mind before you start your health journey (by the way, best of luck for that).

First and foremost, obviously, we will keep stressing this out, but it is crucial to consult a doctor or nutritionist or even a dietitian before making any important changes in your diet. So if you can visit a doctor then it’s best, but if you cannot, don’t worry you can rely on us.

Secondly, if your main objective for choosing this diet is to lose weight then the best way to keep a track on your progress is to click some great photos of the front and back as well as from the sides. Of course, you can also keep tracking your weight.

Thirdly, keep an exercise and food tracker for checking how many calories a day you are intaking (obviously it will be 2000, but it’s better to be sure) and burning. This way you will be updated on a daily basis and will have a clear idea when you are about to achieve your fitness goal.

Lastly, this is not necessary but you can also create a check-list to ensure the things you’ve been doing correctly on a daily basis. Additionally, you can also write down your goals for the month and later check it once you’ve successfully completed the diet. This will help you to discern the benefits of following this diet.

The 2000 Calorie Diet

Let’s start with the diet, here we have mentioned the information dividing on the time you will eat different foods. But before that, the first thing in the morning that everyone should do is to drink 1 to 2 glasses of warm water. There are tons of benefits in doing that but that’s the story for another day.

Morning (8:00 A.M or When you wake up)Water, Dates, Walnuts1 Glass, 3 Dates, 3 Walnuts~146
BreakFast (9:00 to 10:00 A.M)Coffee/Tea1 Cup~100
 Poha1 Plate~125
 Fruits (Banana, Apple, Orange, Mosabmbi, Pineapple, Dragon Fruit, Papaya, etc)1 to 2 Fruit~50
 Omelette2 to 3 eggs~180
 Sprouts1 Plate~200
Lunch (12:00 to 2:00 P.M)Vegetables (Any ground Vegetables)1 Full Plate with 4 Chapatis~500
 Daal1 Bowl~100
Evening Snack (4:00 to 5:00 P.M)Coffee/Tea1 Cup~100
 Butter Uttapam or Vegetable Frankie or Similar light snack1 Uttapam and 1tbs Butter   1 Frankie~200     ~250
 Dry fruits and Nuts5 to 6 number~100
Dinner (7:00 to 9:00 P.M)Same as evening but a little lighter   Like Vegetables or Rice (Khichdi, brown rice, pulao etc)1 Full plate with salad~500
  Total Calories~2026

Now depending upon what you eat the calorie intake will be around 2000 give or take a few calories. So for instance, if you eat poha in the morning or omelette and in lunch you don’t eat daal the calories will differ. Thus you can add or reduce the calories accordingly.

Note:- You can even consult your doctor, nutritionist, dietitian, or even physician to make some necessary changes in the diet.

Additionally, you can also add some BCAAs to your diet, if you happen to go to the gym regularly and need extra energy as well as muscle growth without increasing your calories intake.

Foods to Eat

Foods to Eat

For a balanced diet, you will need to eat mostly unprocessed foods. So for each meal, you should look for quality protein and fibre like fruits, vegetables, whole grains, and so forth. You can indulge on some occasions but make sure it’s once a while.

Fruits and vegetables compose most of the 2000 calorie diet. Thus it is important to include as many fruits and vegetables in your diet. The primary reason is that they contain a ton of multivitamins, fibres, protein, and other necessary nutrition that are necessary for your body’s growth and health.

Here is the list of some foods that you can eat while staying on a 2000 calorie diet.

Whole Grains:- Brown rice, oats, millet, Barley, Bulgur, etc.

Vegetables:- Broccoli, Spinach, Kale, Potatoes, Cauliflower, Peas, Tomatoes, Sprouts, Garlic, Carrots, etc.

Fruits:- Banana, Dates, Apple, Papaya, Mausambi, Guava, Grapes, Pineapple, Berries, Watermelons, Pears, Peaches, etc.

Nuts:- Almonds, Walnuts, Cashews, Pecans, Hazel Nuts, Pistachios, Peanuts, Brazil Nuts, Macadamias, etc.

Dairy:- Cheese, Milk, Soy Milk, Hard Cheese, Butter, Yogurt, etc.

Oils:- Plant-Base Oils, Seeds or Nuts, Olives, and Nut Butter.

Protein:- Legumes, Meat, Poultry, Seafood, Egg, Nuts, Seeds, Whey Protein etc.

Herbs & Spices:- Peepers, Cinnamon, Mace, Nutmeg, Saffron, Cumin Seeds, Fenugreek, Coriander seeds, Oregano, Ginger, Red Chilli, etc.

Foods to Avoid

Foods to Avoid

Now that we are aware of the foods that you can eat, it is probably best to get acclimatized with foods that you will have to avoid. Basically, no junk food that’s the simple rule, however here are the list of some foods that you should avoid

Fast Foods:- Burger, Pizza, French Fries, Hot dogs, etc

Sugar:- Ice cream, Candy, Chocolates, etc

Beverages:- Soda, Cokes, Energy Drinks, Sports Drink, Sweetened tea and coffee, Sugar Juice, etc

Low Fats:- Packaged Foods, Frozen Meals, Boxed Snacks, Chips, etc.

Meats:- Chickens with skins, Red Meat (with more fat), Salami, Sausage, etc.

Fats & Oil:- Animal Fat, Dalda, Vegetable Oil, etc.

Tips to Follow the Diet

Now that foods are sorted out, we have some tips that you can follow along for better results while opting for this diet. Don’t worry these tips are not difficult to follow and not some miscellaneous ones.

Protein Rich

Protein Rich

Try to inculcate more protein in your diet, protein is known to be the building block of the body that aids in muscle growth and recovery. Thus including a protein-rich diet is mandatory, you will have to keep the intake of protein constant while you can alter the calories intake from other sources. The absolute best wellsprings of proteins are Chicken, SoyBean, Egg, Meat, and so on.

If possible you can add some whey protein supplements in your diet to not only keep your protein intake intact but also add some muscle growth especially if you are looking to gain more weight. If you do end up opting for the protein then make sure to cut some calories off from your diet.



Drink a ton of water and not only will your skin glow more but also keep you hydrated and energized throughout the day. Daily you should drink around 5 to 6 litres of water, you should drink water during workout sessions as well as pre & post-workout. As history is evident there are a ton of different benefits of drinking plenty of water thus we cannot emphasize this more.



As mentioned before, vegetables make up the most in the 2000 calorie diet, thus your diet should revolve mostly around vegetables. Vegetables and fruits are famous for containing multiple vitamins that are crucial for your body’s growth and functioning.

Additionally, not only keeping the body healthy but also reducing weight as well as maintaining your shape. So try to add more vegetables and protein to your diet — whenever it is feasible.



Carbs or otherwise known as Carbohydrates are the main source of energy and thus they are also important. But more importantly, if you are going to the gym regularly then try to ingest more carbs before your training sessions so that you have all the energy you need to give your 100%. You can eat pre and post work out with your supplements.

Moreover, if you are a gym freak and do more heavy lifting, then you should add creatine to your diet. It is a great way to boost your energy levels without even increasing your calories, as you may know, it contains zero calories. So that’s a plus…

Splitting Meals

Splitting Meals

Try splitting your meals at different times for example you can keep 2 major meals or even 3 major meals and 2 or 3 light snacks after major meals. A good demonstration of this will be after lunch a small snack then after a light evening snack and dinner.

Having said that, do not skip any meals as that could cause a disturbance in your metabolism and try not to keep large gaps between each meal. However, don’t eat just after your major meals.



Daily exercise keeps your body functioning at its peak as well as assists you in shedding weight and burning calories. Try to exercise in the morning before snacks, you can do simple jogging, yoga, running, jumping, push-ups, pull-ups, crunches, lunges, plank, and so on & so forth.

Besides that, you can also go to the gym and do some exercises as well as heavy lifting, if you are a gym freak and want to cut some weight without increasing your calorie count then you should check out Branched Chain Amino Acids or BCAA they are way better and available than others.

You may feel tired as well as fatigued on the first few days but if you stay consistent then you will feel amazing, energetic, and active. Just keep extra care on your diet, rest assured you will easily achieve the fitness goal you’ve always wanted.

A Word From Us

If you have made your mind and are going to follow the 2000 calories diet then — Felicitations my friend. Make sure that you are not too engrossed into physical activity than diet because no matter how much exercise you are doing or burning fat, without a proper diet it is a total waste.

The 2000 calorie diet is a great way to maintain adequate levels of calories per day and lose weight. If you follow the diet properly then you will have no nutritional deficiencies since this is a well-balanced diet.

This diet can be a starting point and then you can customize the diet according to your needs.

Now with that being said, we wish you the best of luck for your fitness goals and the health journey you’ve decided to start.

Happy Eating!!

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