A day of eating: Indian meal examples

Direct answer: ICMR-NIN's sample day for a 65kg sedentary man has about 570 kcal at breakfast, 900 at lunch, a 35 kcal evening drink and 590 at dinner. That adds up to about 2080 kcal with 72g protein. It says timing and meal proportions are only indicative, so arrange meals to suit your routine.

What is in the sample breakfast?

Soaked and boiled whole grains 90g, boiled beans or chickpea 35g, greens 50g, vegetables 50g, nuts 20g, plus curd or paneer.

Is there a version for women?

Yes. ICMR-NIN's annexure gives a sedentary women's diet for 55kg, with household measures like katoris and steel glasses.

FAQ

Is this the right amount for me?

It is a reference for one body weight and activity level. ICMR-NIN's Table 1.6 shows other weights; a dietitian can tailor it.

Where can I see katori measures?

ICMR-NIN's annexure lists them.

Further reading

• Calories and energy from food

Sources

• ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, Figure 9.1 suggested diet for a 65kg sedentary man, PDF p. 80 / printed p. 63; Annexure, suggested diets with household measures, PDF p. 137 / printed p. 120; Table 1.6 suggested food groups by body weight, PDF p. 28 / printed p. 11