South Indian Diet Chart for 1600 Calories
South Indian daily diet consisting of 1600 calories
- Follow the calorie sheet for a balanced diet
- Your maximum calorie intake should not exceed your current weight in kgs.x24
- If you are to lose weight, do an hour’s walking daily and reduce your calorie intake to between 1000-1500 calories a day.
- Do not reduce your calorie intake by more than 500 calories a day from your maximum intake, e.g.: Weight: 80 kg, Maximum Calorie Intake: 80 X 24 = 1920, Prescribed Reduction = 1920-500 = 1420 calories.
- Daily intake should never go below 1000 calories
Breakfast
Egg boiled 1 80
Egg Poached 1 80
Egg Fried 1 110
Egg Omelet 1 120
Bread slice 1 45
Bread slice with butter 1 90
Chapati 1 60
Egg Poached 1 80
Egg Fried 1 110
Egg Omelet 1 120
Bread slice 1 45
Bread slice with butter 1 90
Chapati 1 60
Puri 1 75
Paratha 1 150
Subji 1 cup 150
Idli 1 100
Dosa Plain 1 120
Dosa Masala 1 250
Sambhar 1 cup 150
Lunch/Dinner
Cooked Rice/Plain 1 cup 120
Cooked Rice/Fried 1 cup 150
Chapati 1 60 Puri 1 75
Paratha 1 150 Nan 1 150
Dal 1 cup 150
Sambhar 1 cup 150
Curd 1 cup 100
Curry/Vegetable 1 cup 150
Curry/Meat 1 cup 175
Salad 1 cup 100
Papad 1 45 Cutlet 1 75
Pickle 1 tsp 30
Soup/Clear 1 cup 75
Soup/Heavy 1 cup 75
Fruit 1 helping 150 75
Beverages Tea/Black/without sugar
Paratha 1 150
Subji 1 cup 150
Idli 1 100
Dosa Plain 1 120
Dosa Masala 1 250
Sambhar 1 cup 150
Lunch/Dinner
Cooked Rice/Plain 1 cup 120
Cooked Rice/Fried 1 cup 150
Chapati 1 60 Puri 1 75
Paratha 1 150 Nan 1 150
Dal 1 cup 150
Sambhar 1 cup 150
Curd 1 cup 100
Curry/Vegetable 1 cup 150
Curry/Meat 1 cup 175
Salad 1 cup 100
Papad 1 45 Cutlet 1 75
Pickle 1 tsp 30
Soup/Clear 1 cup 75
Soup/Heavy 1 cup 75
Fruit 1 helping 150 75
Beverages Tea/Black/without sugar
1 cup 10
Coffee/Black/without sugar 1 cup 10
Tea with milk & sugar 1 cup 45
Coffee with milk & sugar 1 cup 45
Milk without sugar 1 cup 60
Milk with sugar 1 cup 75
Milk with sugar, Horlicks 1 cup 120
Fruit Juice, concentrated 1 cup 120
Soft Drinks 1 bottle 90
Beer 1 bottle 200
Soda 1 bottle 10
Alcohol neat 1 peg, small 75
Miscellaneous & North Indian
Porridge 1 cup 150
Jam 1 tsp 30
Butter 1 tsp 50
Ghee 1 tsp 50
Sugar 1 tsp 30
Biscuit 1 30
Fried Nuts 1 cup 300
Puddings 1 cup 200
Ice-cream 1 cup 200
Milk-Shake 1 glass 200
Wafers 1 pkt 120 Samosa 1 100
Bhel Puri/Pani Puri 1 helping 150
Kebab 1 plate 150
Indian sweets/mithai 1 pc 150
International food
Bread Slices with Butter & Jam/Cheese, etc. 1 120
Breakfast cereal with milk sweetened 1 cup 130
Porridge & Milk 1 cup 120
Porridge & Milk sweetened 1 cup 150
Sausage, bacon,ham etc. fried 1 helping 120
Potato mash 1 cup 100
Potato fried 1 cup 200
Sandwich large 1 250
Hamburger 1 pc 250
Steak & Salad 1 plate 300
Spaghetti & meat, sauce etc. 1 plate 450
Baked dish 1 helping 400
Fried Chicken 1 helping 200
Chinese noodles 1 plate 450
Chinese Fried Rice 1 plate 450
Pizza 1 plate 400
Coffee with milk & sugar 1 cup 45
Milk without sugar 1 cup 60
Milk with sugar 1 cup 75
Milk with sugar, Horlicks 1 cup 120
Fruit Juice, concentrated 1 cup 120
Soft Drinks 1 bottle 90
Beer 1 bottle 200
Soda 1 bottle 10
Alcohol neat 1 peg, small 75
Miscellaneous & North Indian
Porridge 1 cup 150
Jam 1 tsp 30
Butter 1 tsp 50
Ghee 1 tsp 50
Sugar 1 tsp 30
Biscuit 1 30
Fried Nuts 1 cup 300
Puddings 1 cup 200
Ice-cream 1 cup 200
Milk-Shake 1 glass 200
Wafers 1 pkt 120 Samosa 1 100
Bhel Puri/Pani Puri 1 helping 150
Kebab 1 plate 150
Indian sweets/mithai 1 pc 150
International food
Bread Slices with Butter & Jam/Cheese, etc. 1 120
Breakfast cereal with milk sweetened 1 cup 130
Porridge & Milk 1 cup 120
Porridge & Milk sweetened 1 cup 150
Sausage, bacon,ham etc. fried 1 helping 120
Potato mash 1 cup 100
Potato fried 1 cup 200
Sandwich large 1 250
Hamburger 1 pc 250
Steak & Salad 1 plate 300
Spaghetti & meat, sauce etc. 1 plate 450
Baked dish 1 helping 400
Fried Chicken 1 helping 200
Chinese noodles 1 plate 450
Chinese Fried Rice 1 plate 450
Pizza 1 plate 400
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