2200 Calories Andhra Meal Plan for Weight Loss

Avoid Sugar during the period you want to lose weight.

Morning Beverage Milk, Coffee, Tea or Fruit Juice - 50 cal

Breakfast - 450 cal

         4 Idli,  Chutney and Sambar - 400 Calories
         Milk/Cofee/Tea                         50 Calories

4 idlis require 25 grams black gram and 50 grams rice.

Between breakfast and lunch
         One apple and grapes -  100  cals.

Lunch  -  800 Cal.

        Rice (125 gms uncooked)   - 500 calories
        Red gram (25 gm kandi pappu - toor dal) dal - 100 calories
        Curry - 100 cals.
        Chutney
        Curd  -  100 cals.

Evening Snacks - 100 cal.
        2 Marie biscuit  -  56
        Tea                        35


Dinner   -    700 cal.

Rice (125 gms uncooked)  - 500 calories
Curry                                -   100 cal
Chutney/soup/rasam
Curd/Butter Milk             -   100 cal


Total -  2200 calories

Sugar can be used if there is no sugar/cholestorol and BP problems.

75 kg male has 1527 calories per day as basal metabolic rate.
Recommended intake for male is 2500 calories per day.

Visit this page and calculate calories required per day by you.
http://www.medindia.net/patients/calculators/dly_calorie_req.asp

Download the pdf of recommended Diet for Indians - by ICMR
http://ninindia.org/dietaryguidelinesforninwebsite.pdf

Suggestions by Apollo Hospital for Weight Loss
http://www.apollolife.com/tools/caloriesheetofcommonfooditems.aspx