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.
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
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.
Download the pdf of recommended Diet for Indians - by ICMR
Suggestions by Apollo Hospital for Weight Loss