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Bengali Diet Plan for Weight Loss (1200 Calorie)

1200 calorie Bengali diet plan for weight loss. Summarizing Bengali cuisine in 1200 calories was the most difficult task. Being born and raised as a Bengali may make you experience the pleasures hidden in the water! In other words, your Bengali soul and spirit may get enriched with the pleasures that you derive from the great taste of fish recipes. Bengali and East Indians in general, are known for their love of fish dishes! In fact, Bengali recipes have earned worldwide recognition.



Rabindranath Tagore once said that the greatest sacrifice of a lifetime is made by those who are able to deny the call of their taste-buds. Perhaps, the poet’s comment was based on how he observed and analyzed the foodie temperament of Bengalis. While modernization has touched lives in Bengal in many areas including diet and lifestyle. Over these years, the basic attitude of Bengalis towards food has remained the same.

Bengali Food Culture

Bengalis are known for their creative culinary abilities and damn-caring attitude when it comes to satisfying their taste buds. And this is the reason why it is quite challenging to design a diet plan to address the demands of Bengali taste buds as well.

Bengalis were emotional about their food and they will continue to show deep emotions throughout generations. A Bengali mother may choose to fast for the entire day if her son somehow misses a meal. A father may feel defeated if he is not able to arrange for the best quality food at his daughter’s wedding.

A Bengali bahu would keep no stone unaltered to grab the appreciation that her mom-in-law had been receiving for years for her extraordinary culinary skills.

Bengali cuisine:

Bengalis relish Kaju Kish-mish pulao with chicken kosha, katla machher kalia, chingrir malai curry, maccher dimer bora or pathar jhol. You will feel the true sweetness of life when you enjoy occasional treats.

A bowl of nolen gurer payesh, hot and freshly prepared rasgullas, deep-fried pantuas and amritis. Aam pannar sherbet, rasmalai, chomchom, kelakand and pithe- patishapta would lose their significance if you have them every day.

Bengali sweets:

Bengalis are known for their sweet-tooth and they conclude each meal with a special sweet. Bengalis love to embrace a “kuchh meetha ho jaye” attitude at all times of the day – in times of failure as well as success. In celebrations as well as regular meal times, in joy as well as sorrow and in thick and thin.

Excess consumption of sweets is one big reason why a Bengali’s diet plan may get disrupted easily. We do not advise you to forget the ‘sweetness’ of Bengali culture. However,  we definitely recommend that you enjoy sweets as an occasional reward.

You may find a sample 1200 Calorie Bengali Diet Plan for Weight Loss for you here :

Bengali Diet Plan for Weight Loss (1200 Calorie):

Food Item Amount Calories




Breakfast (8:00- 9:00 am)
Rice OR Besan cheela with onions 2 no. 200 3 (rice)/ 12 (besan)
OR Chirer Pulao ( poha cooked as pulao) 1 soup bowl 200 3
Tea/ coffee (with 50 ml milk) 150 ml 125 2
Apple 1 30
Mid-Morning (11:00 – 12:00 noon)
Buttermilk (ghol) 150 ml 20 1
OR, Sprouts salad 100 g 100 6
Lunch (1:00 – 2:00 pm)
Wheat bran chapati (no oil) 2 200 6
Chicken curry/ rui/ katla machher jhol / Arhar dal 50 g 200 8
Saag-vegetable dishes

(puishaker chocchori, paanch mishali torkari or data chocchori)

100 g 150 6
Salad 100 g 40 1
Evening (4:00 – 5:00 pm)
Murmura chaat / Jhaal Muri 100 g 40 2
OR, steamed corn 100 g 40
Tea/ coffee (with 50 ml milk) 150 ml 125 2
Dinner (8:00 – 9:00p m)
Poha with onions and tomato 100 g 150 2
OR, Wheat bran chapati 1 100 3
Green veg salad 100 g 40 1
Total (around) 1200 kcal 40 g

The fact is that you can enjoy all the goodness of Bengali cuisine and keep control on the calorie meter by small portion intakes. Remember, all the good things come in small packets!

A Day of Food for Bengali’s :

A typical Bengali morning starts with luchi (deep-fried puri), or karaishutir kachuri (peas kachuri) and kosha aloo dum. Sondesh is a sweet treat to complete the morning meal.

A Bengali lunch consists of a lot of fried food items including aloo bhaja, karela bhaja, kumri bhaja and mach bhaja. The spiciest of Bengal specialties includes koi machher jhal, rui machher kalia, shorshe ilish bhape and chhanar dalna. Lau chingri, bhetki cutlet, or a simple yet deep-fried vegetable chop.

And yes, everything should end with a ‘sweet’ memory that may come in the form of malpua, chhanar jilipi, ras malai, and sita bhog. Or the legendary mishit doi. How can just a saag or chicken dish be the replacements for such purely Bengali mood-changers?

Why follow this 1200 calories Bengali Diet Plan for Weight Loss?

Obesity and diabetes are registering a steady increase in Bengal and other parts of India. It makes complete sense if Bengalis try to be a little conscious about what they eat. Bengalis have been strong preservers of their culture and traditions.  However, food is an area where Bengalis need to compromise a bit in order to stay healthy and enjoy their soil’s specialties. It’s all about embracing sustainability and modern Bengal has it in its spirit.

How is an Ideal Bengali Diet Plan for Weight Loss made?

An ideal Bengali diet plan for weight loss can be designed keeping in mind the person’s individual requirements. Every person has a different caloric requirement. This requirement is based on various factors like age, sex, medical conditions, activity levels, metabolism, etc. To lose weight in a healthy manner, calculate your BMR (Basal Metabolic Rate). This will help you in knowing how many minimum calories your body requires in order to function properly.

This sample Bengali diet plan for weight loss will provide you with an idea of what an ideal 1200 calorie Bengali meal looks like. Although you must understand that this is just a generalized Bengali diet plan for weight loss, it may or may not suit your weight loss goal as there are chances your body requirements will be different. So do consult your dietician in-person to know if you can use this 1200 calorie Bengali Diet plan for weight loss.

Read –

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losing weight from hips and thighs

How to Lose Arm Fat Fast (Without Gaining Muscles)

Water weight – How to lose water weight?

Losing weight with hypothyroidism

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