Perfect 2000 Calories Daily Diet Plan for Balanced Indian Meals

Do you constantly come across heaps of posts on diet charts and plans for weight loss or weight gain? Are they all credible? Well, it is important to include a balanced diet in your plan complemented with regular exercise regimes to ensure good health. 

Most dieticians and health experts suggest the perfect 2000-calorie Indian diet plan for people who aim to have balanced food routines. Here’s more to it! If you’re asked to follow a committed 2000-calorie balanced Indian diet plan, the below details might prove helpful to you. 

Who is Advised to begin with the 2000-calorie Indian Meal Plan?

Any man or woman who is free from any kind of pre-existing medical conditions, diseases, or health concerns can consume 1900-2000 calories for a healthy weight. It is important to consider the required exercise regime along with a balanced diet and ensure the right weight parameter before you begin. 

If you are willing to shed kilos faster along with intensive exercise schedules, then this can be the ideal diet regime for you. Anyone indulged in physical activities or sports can also seek benefits from this fat-burning meal plan designed by experts. 

Anything we eat in a day comprises mainly three nutrients: fats, proteins, and carbohydrates. A balanced diet plan for good health should comprise approximately 20% Proteins, 20% Fats, and 65% Carbohydrates. 

Why is Choosing a 2000 Calorie Diet a Good Option?

The intake of almost 2000 calories daily helps in gaining a healthy weight and accelerates the burning of unwanted body fat. It also helps you achieve the desired energy levels for performing daily activities. This is a perfect diet plan comprising essential nutrients required for maintaining energy levels and boosting metabolic functions. 

Switching to a balanced Indian diet also aids in muscle recovery and growth, which fosters better agility and inner strength. It can also promote long-term health and wellness benefits to individuals with a calculated nutrition approach. 

A healthy diet should include a mix of everything, including seasonal fruits, lean proteins, vegetables, healthy fats, and whole grains, which are part of our balanced meal diet. These can help in healthy weight loss and fuel your body with the required energy levels all day long. 

What should be included in the 2000 Calorie Diet Plan?

Now, let’s examine the comprehensive Indian diet plan for becoming a healthier person. 

1. Breakfast (400 Calories)

Charge yourselves up with the daily dose of energy offered through a healthy breakfast regime.

• Two wheat flour or multigrain chapatis 
• One plate of Poha (Flattened rice) cooked with mixed vegetables, peanuts, spices, and a small amount of ghee. 
• A glass of fresh fruit juice or a plate of fruit salad/ 1 cup tea with some low-fat milk and a teaspoon of sugar. 

 

1. Mid-Morning Snack (190 Calories)

Satiate your brunch-time hunger pangs with the healthy snack option listed below. It will help you avoid overeating during lunch hours. 

• A small banana or an Apple
• A handful of almonds or roasted Chana (Chickpeas) to add some crunch. 

 

1. Lunch (620 Calories)

The lunch platter should be full of combined nutrients and satisfying enough to revive your energy levels for the other half of the day. An ideal lunch plan should include:

• A cup of brown rice
• Any legume, dal, or pulse curry such as Rajma (kidney beans), Tur dal, Chana, or moong dal is prepared with a punch of tomatoes, onion, and spices for taste. 
• One small bowl of paneer with mixed vegetables or the yoghurt veggie Raita, including carrot and cucumber. 
• Small salad platter with multiple elements in it. 

 

1. Evening Snack (180 Calories)

Apart from the craving for evening tea, you also need a small meal to stay active and achieve your goal of healthy weight management. 

• One cup of green tea with a pinch of cumin powder as it accelerates the process of burning body fat. 
• Small bowl of mixed fruits as per your preference (Try to include fresh seasonal fruits to cherish good flavours)
• Handful of roasted Makhana with a dash of some chat masala on it. 

 

1. Dinner (500 Calorie)

Complete your day with a delectable but healthy dinner meal plan. It is advisable to have your dinner before 7.30 PM to ensure better digestion until bedtime. Take a night walk after dinner. 

• Any roti (flatbread) made from Jowar, Rajgiri, Bajra or multigrain flour. 
• A big bowl of mixed vegetable curry or gravy prepared from peas, cauliflower, carrot and beans. Conclude it with a bowl of yoghurt. 

Otherwise, you can have 2-3 dosas made from multigrain batter or rice and lentil batter mixed with a fusion of multiple veggies, tomatoes, and spices. Have some yoghurt to feel fuller after the meal. 

The balanced Indian diet plan mentioned above totals 1900 calories, making it a healthy combination for you each day. Now, let’s take a broader look at the replaceable options and varieties in the above meals to meet your dietary and nutritional requirements without hitting monotony. 

List of Foods Recommended for the 2000 Calorie Diet

• Include all types of whole grains in your daily meals, such as quinoa, brown rice, and whole wheat products, as they are high in fibre and provide you with an instant energy boost. 
• Lean proteins such as legumes, tofu, chicken and fish are also a good pick as they prove effective in repairing muscles and satisfying your hunger for a longer time. 
• Include lots of colourful vegetables and fruits in your diet as each colour replicates a certain kind of vitamin or nutrient required for overall well-being. They are essential to ensuring you are in good health. 
• Healthy fats are necessary for better brain functionality, and food items like nuts, avocados, and olive oil prove helpful. 

List of Foods to Avoid When on Any Diet Plan

• Sugary foods, beverages and processed items such as candies, cakes or chips can pile up extra kilos and hinder your health regime. 
• It is advisable to avoid junk food or fried snacks as they pile up the quotient of unhealthy fats and disrupt your dietary balance. 
• Higher amounts of sodium or salt increase the potential risk of hypertension, diabetes and multiple other health concerns. Restricting canned curries, soups, and packed food intake can help avoid salt intake. 

Adhering to the right food choices can support maintaining the perfect 2000-calorie balanced diet plan. 

Tips to Remember for Planning 2000 Calorie Indian Diet!

• Portion management is the art of mastering healthy eating habits. You must have handy scales or cups to take your meals in the right portions as they help control the calorie limit and avoid overeating. 
• Intake of all macronutrients in the right proportion, including fats, proteins, and carbohydrates, can help in muscle building, healthy weight loss, and the restoration of necessary energy levels. 
• Add more fiber-rich foods to your meals, such as whole grains, vegetables or fruits, which support better digestion and help you to feel fuller for a long time. It also helps you avoid munching on unhealthy snacks. 
• Add elements from all types of food groups in your meals and split them into multiple meals a day. 
• There should be more than 3 hours of gap between two meals as it spikes your hunger drive and results in overeating. Skipping too many meals might also lead to metabolic imbalances. 
• Intake of 10-12 glasses of water is necessary for proper bodily functions. Stay hydrated with fruits and fresh fruit juices to enhance skin glow and overall health as well. 
• Pick only premium quality dairy-based products from credible sources to meet your daily protein requirements, such as eggs, poultry, milk products and other dairy items. Plant-based protein sources to rely on are nuts, legumes, pulses and oilseeds. Non-vegetarians can also source proteins from fish or chicken.
• Physical activities like dancing, cycling, swimming or exercise regimes like going to the gym, yoga, or walking are a must to seek optimum benefits from your 2000-calorie Indian diet plan. 
• Take a sound sleep of at least 6-8 hours as it supports better digestion and maintains overall metabolism as well.  

Concluding Words

We’re glad to assist you with the necessary information to plan the perfect 2000-calorie diet with Indian Food to achieve health and overall well-being. While diet plays a crucial role in your health journey, the importance of an active lifestyle and disciplined physical workouts cannot be ignored. 

You can also seek advice from a reputed dietician to get a tailored, balanced diet plan comprising healthy foods necessary for your good health. Checking the labels and packaging for ingredients and expiry before purchase is also an important point to keep in mind for a healthier you. 

Feel free to share your personal weight management journey or exclusive tips in the comment section below to help others switch to a healthy lifestyle!