1800 kcal Non-Vegetarian — Fat Loss

Goal: Fat Loss — A 300–500 kcal deficit for a 60–75 kg lifter. Protein is high so the scale drops fat, not muscle.

Diet: Non-Vegetarian — Non-veg makes protein arithmetic trivial. The trap is over-relying on chicken breast — rotate fish twice a week for omega-3.

Daily macros: 1800 kcal · 150 g protein · 170 g carbs · 55 g fat

Breakfast (7–9 am)

4 eggs + 2 whites bhurji · 2 multigrain roti · 1 cup curd

Mid-morning (11 am)

1 scoop whey + 30 g oats + 1 tbsp peanut butter

Lunch (1–2 pm)

200 g grilled chicken · 1 cup rice · 1 cup dal · salad

Pre-workout (4–5 pm)

1 banana + black coffee

Dinner (8 pm)

150 g fish or chicken · 2 roti · sabzi with 1 tsp ghee

Is 1800 kcal right for me?

A 300–500 kcal deficit for a 60–75 kg lifter. Protein is high so the scale drops fat, not muscle. If your bodyweight sits outside that band, recompute maintenance and shift kcal in 100-kcal steps weekly until the scale trend matches your goal.

Can I actually hit 150 g protein on a non-vegetarian diet?

Yes, but only if you build the plate around protein anchors: Chicken breast, Eggs (whole + whites), Fish (rohu, tilapia, salmon), Paneer & curd. Skip any one and you'll fall 20–30 g short.

How long can I run this plan?

6–10 weeks. Then reverse-diet by adding 100 kcal/week back to maintenance to protect metabolism and adherence.

Which supplements are non-negotiable?

Whey isolate, Creatine 5 g/day, Fish oil 2 g EPA/DHA, Vitamin D3 (winter).

What if I eat out or travel?

Anchor every restaurant meal on the protein — grilled chicken/paneer/tofu first, everything else second. One flexible meal per week doesn't derail a plan; one flexible day per week usually does.