2500 Calories Andhra Meal Plan for Weight Maintenance

Morning Beverage Milk, Coffee, Tea or Fruit Juice - 100 cal (two tea spoons sugar)

Breakfast - 500 cal

         4 Idli,  Chutney and Sambar - 400 Calories
         Milk/Cofee/Tea                        100 Calories ( 2 tea spoons sugar)

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

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

Lunch  -  900 Cal.

        Rice (150 gms uncooked)   - 600 calories
        Red gram (25 gm kandi pappu - toor dal) dal - 100 calories
        Curry - 100 cals.
        Chutney/Soup/Rasam
        Curd  -  100 cals.

Evening Snacks - 200 cal.
        Bajji/Pakodi/Samosa  -  100
        Tea/Coffee with sugar - 100


Dinner   -    700 cal.

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


Total -  2500 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