weight loss meal plan

Weight Loss Meal Plan with Veg and Non-Veg Options

If you are struggling with the extra flab or extra kilos then try the Weight Loss Meal Plan which aims for losing the bulge.

You must know the plan to lose weight and as it is said 70% of weight loss is contributed by diet and the remaining 30% is exercise.

So planning your meals is of utmost importance in the weight loss game.

As it is said once on the lips forever on the hips.

So it is important to be mindful of what you are eating as it contributes to the major part of weight loss,

And the weight loss meal plan helps you to be on track.

As it is said “failing to plan is planning to fail.”

So constructing a weight loss meal plan according to the goal as calculated by weight loss calculator is the first,

And the foremost step of achieving the weight loss goal. 

So starting with first calculate your ideal weight,

And the weight loss goal to be achieved 

So let us first understand weight loss and the weight loss goal- 

The Weight Loss Science and the Meal Plan

First of all, weight is a total of calorie in and calorie out,

For weight loss, the calorie out should be more than calorie in i.e.

The calorie expenditure should be more than calorie intake and for weight gain.

Also, you can learn about the keto diet and its benefits on health and weight loss here.

However, it is vice versa, the calorie intake should be more than calorie expenditure.

So your aim should be decreasing the calorie intake through a proper weight loss meal plan,

And increasing calorie expenditure through exercise and physical activity.

Intermittent Fasting for weight loss has been gaining popularity as well.

So, calculate your weight loss goal and calories to be consumed in any weight loss calculator,

And design a weight loss meal plan as per your calorie requirements. 

But this is not all as the calorie requirements don’t mean a compromise on the quality of food.

For example, eating 2 slices of pizza (500 calories) and 2 Gulab Jamuns (385 calories) will fit well in your daily calorie consumption,

But ultimately will lead to weight gain and other problems such as cholesterol and diabetes.

So to lose weight we should ensure a proper balanced weight loss meal plan which includes all food groups,

And provide proper nutrition because the goal is to lose weight the healthy way. 

So the first question here arrives is how to design a perfect weight loss meal plan-

How to Create a Perfect Weight Loss Meal Plan?

1. Creating a calorie deficit but in a nutritious way for Weight Loss Meal Plan

So for starters, the key is to create a calorie deficit by eating fewer calories,

But this should not lead to falling in the nutrition.

Because the quality of food is as important as the quantity of food.

So you can use the following tips to reduce the calories a healthy way-

2. Include more protein and fiber for Weight Loss Meal Plan

Both protein and fiber-rich food does the task of making you fuller fast,

Thus reducing the calorie intake from carbohydrates and fats,

And help you get fuller in small servings

3. Drink plenty of liquids for Weight Loss Meal Plan

Sometimes when you feel hungry it’s a sign of thirst.

So drinking water should be the first thing you do. 

Besides you can follow these tips to include more liquids in your Weight Loss Meal Plan

  • Drink 3-4 liters of water in a day
  • Have soups before the main meals
  • Make your water interesting for that you can make detox waters which cleanses your system,
  • Detoxifies your body as well as provides your water with a tinge of flavor which is otherwise bland.
  • So use your foods to make the ultimate detox water.
  • You can try a lemon mint detox water for which you need to infuse a lemon cut into pieces along with mint in the water,
  • And soak it a night before and drink this for the whole next day.
  • You can even try cucumber lemon detox water in which infuse pieces of cucumber and lemon,
  • And soak it a night before and have it the whole next day,
  • Besides you can have pineapple-infused detox water following the same procedure. 
  • Eat fruits and vegetables which are rich in water content for example- cucumber, watermelon, etc.

These are a few tips that will increase your water intake,

And thus help you consume fewer calories and make your weight loss meal plan successful.

1. Avoid processed Food and Sugar-Laden Things-  

Processed foods are simple carbohydrates that get digested by the body quickly.

Hence eating such foods makes you feel hungry faster,

Thus washing away the efforts of the weight loss goal.

Hence you should avoid

  • Maida,
  • sugar-rich foods
  • juices
  • and packed products.

2. Choose Alternatives for Weight Loss Meal Plan

Choosing alternatives could prove a bane in weight loss.

For example, have tandoor made foods instead of the deep-fried versions.

Have fruits instead of sweets and understand your craving better. 

3. Design your plate better in your Weight Loss Meal Plan-

Your plate should be a mixture of all food groups it should include

  • carbohydrates,
  • proteins,
  • fats,
  • vitamins,
  • and minerals.

So ideally an Indian food plate would consist of 50% of its food as the main meal,

That is complex carbohydrates such as millets or Rotis.

The 35% of the plate is reserved for protein such as dals or meat,

And the vitamin and minerals such as the vegetables or legumes,

The remaining 15% is for essential fats such as curd, salad homemade pickles.  

4. Plan According to Your Routine-  

The best weight loss meal plan is one that suits your routine.

Because it becomes more sustainable in that way.

For example, if you are someone who works in a night shift your weight loss meal plan,

This would be different from one who has to work in a day shift.

A person having a sedentary job will have to plan his weight loss meal plan differently from the one who has an active job.

The meal plan would even depend on the level of physical activity the workout you do and other factors.

Your meal plan should also change as per the weather.

And should include more local and seasonal fruits and vegetables. 

5. Use the Available Applications-

The mobile apps available in the app store have made weight loss meal planning simple,

And they even help in keeping a watch on the calorie intake as they have predefined calories for the food options.

Maintaining a diet and activity journal is also a great idea for being mindful of what you are eating.

Besides keeping track of your physical activity by mobile apps can also be a good way to stay on track.

6. Variation is the key-

The key here is variation, try different recipes.

Eat a variety of fruits and vegetables.

Uses spices and condiments,

Use healthy dips you can use hummus as a dip,

Besides hung curd can be used as a substitute for mayonnaise.

You can even use some Indian chutneys which are low on calories.

Hence spicing up adding flavors,

And trying some healthy recipes from that cookbook,

Or the blog or videos can be a great idea include such recipes,

While designing your perfect weight loss meal plan.

7. Add enough snacks in the weight loss meal plan-  

Your weight loss meal plan should have enough options for healthy snacking,

It can be fruits, raw salads, oats, quinoa, or some energy bars having low sugar.

Proper snacking ensures that you don’t eat more in the main meals.

Hence your weight loss meal plan should include snacks as mid-meals.

Ideally, the perfect weight loss meal plan is one that at least has three main meals and at least two snacks. 

Foods to be included in Weight Loss Meal Plan: 

The best weight loss meal plan would be the one which includes all food groups such as

  • cereals and pulses,
  • dairy products,
  • fruits and vegetables,
  • fat and essential oils.

Following are the food groups to be included in a weight loss meal plan- 

1. Include Vegetables in your Weight Loss Meal Plan-

Including the locally available vegetables as per your terrain and the local area is the key.

Vegetables such as

  • tomatoes,
  • cucumber,
  • onion,
  • brinjal,
  • mushroom,
  • cabbage,
  • broccoli,
  • olives,
  • pumpkin,
  • bitter gourd,
  • bottle guard,

and all the available local variants

2. Include Fruits in your Weight Loss Meal Plan-

Again the key here is the local varieties,

It should include

  • mangoes,
  • apples,
  • kiwis,
  • bananas,
  • papaya,
  • pomegranate,
  • lychee,
  • orange,
  • guava,
  • sweet lime,
  • melons,
  • plums pears,
  • jack fruit,
  • custard apple,
  • Jamun
  • And Strawberry

to name a few. 

3. Include Seeds and Nuts in your Weight Loss Meal Plan-

Seeds and nuts provide with the essential fats and oils.

The nuts and seeds to be included in the weight loss meal plan are

  • almonds,
  • walnuts,
  • pistachio,
  • raisins,
  • sesame seeds,
  • sunflower seeds,
  • pumpkin seeds,
  • flaxseeds,
  • and garden cress seeds to name a few. 

Bonus Tips to include in your Weight Loss Meal Plan:

Soaking almonds a night before and peeling it and having it as the first thing in the morning.

This helps to reduce the anti-nutrient activity of phytate, makes iron and zinc assimilation easier.

1. Legumes and pulses-

Your weight loss meal plan should include enough of legumes such as

  • kidney beans,
  • black-eyed beans,
  • chickpeas,
  • mung beans,
  • horse gram,
  • Goa beans

to name a few a country like India has almost 16000 varieties of dals,

And pulses and they should form a part of our daily meals. 

2. Roots and Tubers-

Roots and tubers are the best things to have especially in the monsoon season.

You can include

  • potatoes,
  • sweet potatoes,
  • yam,
  • turnip,
  • colocasia

They are a good source of pre-biotic gut bacteria.

Roots and tubers are especially recommended if you are suffering from hormonal deficiencies or PCOD and thyroid issues. 

3. Whole Grains-

Whole grains are complex carbohydrates and should be included in your weight loss meal plan.

These complex carbohydrates take time to digest thus helping you to feel fuller for a longer time.

Foods such as

  • Jowar,
  • Ragi or finger millet,
  • Bajra,
  • Quinoa,
  • Brown rice,
  • and hand-pounded rice or single polished rice,
  • buckwheat,
  • amaranth,
  • barley, etc

should form a part of your weight loss meal plan.

4. Dairy Products-

Dairy products such as

milk,

paneer,

curd,

Ghee,

or the clarified butter

which is said to be yellow nectar.

It has been accepted to be a superfood for weight loss as it is rich in fat-soluble vitamins that are vitamin A and Vitamin E.

Besides, it reduces the glycaemic index of food so it ensures the reduction in risk of developing metabolic syndrome.

So adding a spoon of ghee to your breakfast, lunch, and dinner is a good thing to start with.

Just ensure that the ghee is from the local farmers or homemade ghee is better. 

5. Spices and Condiments-

The food products which provide the flavor and seasoning to your foods are the spices,

And here are a few spices and herbs to be included in your weight loss meal plan

  • Ginger,
  • garlic,
  • turmeric,
  • coriander,
  • garam masala,
  • red chili,
  • black pepper,
  • fenugreek,
  • basil,
  • fennel seeds,
  • cloves and more. 

6. Healthy fats to be included in weight loss meal plan-

  • Coconut milk,
  • coconut oil,
  • cold-pressed groundnut oil,
  • sesame oil,
  • mustard oil,
  • olive oil,
  • full-fat dairy products

are essential sources of healthy fats.

7. Protein to be included in weight loss meal plan-

  • Paneer,
  • Tofu,
  • Eggs,
  • Fish,
  • Chicken,
  • Meat

FOODS TO BE AVOIDED IN A WEIGHT LOSS MEAL PLAN-

1. Packed foods-

Packed foods whether mentioned as fat-free or sugar-free should be avoided in a weight loss meal plan. 

3. Sugary foods-

The weight loss meal plan should not include foods that are high in sugar.

As it would lead to weight gain and the development of metabolic syndromes.

3. Alcohol and Sugary Drinks-

Alcohol hinders the weight loss process,

And hence should be avoided while following any weight loss plan.

Besides, sugary drinks such as

  • flavored soft drinks,
  • sodas,
  • and frizzy drinks

contain a lot of sugar and preservatives hence should be avoided.

One should also avoid any diet versions or light versions of soft drinks.

4. Fruit Juices

Though fruits are a good source of vitamins and minerals,

And are healthy foods to be included in the weight loss meal plan.

But converting your fruits into juices is destroying its vitamins and minerals.

Besides adding sugar to the juices or having the packed version of the juices.

This does more bad than good as it directly enters the blood flow as sugar.

Converting fruits into juices is only recommended,

When you don’t have teeth to bite into the fruit or you are too sick.

Hence eat your fruits for nutrition. 

5. Most biscuits and cookies-

The biscuits and cookies you munch on for time pass,

Or when you feel bored or as a filler with tea even if it is a dietary biscuit is not recommended.

When you are on any weight loss meal plan as it will take you off track and lead to weight gain.

You can munch on fox nuts or groundnuts or have some freshly cut fruits,

Or vegetables when you feel like snacking.

6. Potato Chips and Fries-

Again any form of fried chips and fries takes you off the wagon,

And hence should be avoided when on a weight loss meal plan.

You should avoid even the baked or roasted ones or the ones that are low on fat. 

7. Ketchup and Sauces-

Flavoring your food is important but flavoring them with kinds of ketchup,

And sauces is like adding calories and washing away the weight loss process.

Hence ketchup and sauces should be avoided when on a weight loss plan. 

8. Fast foods-

Fast foods such as

  • pizzas,
  • burgers
  • subs,
  • Or rolls

should be avoided as they are high in trans-fat,

And contain unhealthy ingredients like refined flour.

You can have a home-cooked healthy food in replacement of such fast foods. 

9. Ice cream-

People having sweet tooth or just as a dessert to your meal,

Who doesn’t enjoy a generous serving of ice-cream or even a small cone of it.

But it again goes against your weight loss goals.

If you are very fond of ice cream consider making it at home for yourself,

Once in a while or substitute it with fresh fruits or yogurt. 

Above is the list of food that is not all-inclusive anything that is packed or processed should be avoided.  

Awesome Weight Loss Meal Plan:

The weight loss meal plan should be one that suits your eating habits,

Your daily routine, and the weather around you, and the local foods available.

The more local is the meal plan the more sustainable it becomes. 

So our focus with this article would be the Indian weight loss meal plan,

This suits the Indian dietary habits,

The Indian weather, and the Indian person.

Your weight loss meal plan should be as per your preferences,

Because a weight loss meal plan designed for a vegetarian,

Or a vegan person is entirely different from the one designed for a non-vegetarian. 

Before starting any weight loss meal plan consult a nutritionist or an expert.

Here is a 7 days sample Indian vegetarian weight loss meal plan  

Vegetarian weight loss meal plan

DAY-1

  1. 1 Tbsp ground flaxseeds + 1 glass warm water – MEAL 1
  2. 5 Soaked almonds or 4-5 soaked raisins – MEAL 2
  3. Breakfast- Oats porridge in skimmed milk – MEAL 3
  4. Mid-morning- A bowl of Papaya (150-200 grams) – MEAL 4
  5. Lunch- Mix vegetable raw salad (cucumber, lettuce, tomato, cabbage, capsicum) + 1 cup dal + 2-3 chapati + 1 glass thin buttermilk – MEAL 5
  6. Teatime- 1 cup green tea + fox nuts – MEAL 6
  7. dinner- Mix vegetable raw salad (cucumber, lettuce, tomato, cabbage, capsicum) + 1 bowl veg. Khichdi – MEAL 7
  8. 1 cup skim milk – MEAL 8

DAY-2

  1. 1 Tbsp methi seeds + 1 glass warm water – MEAL 1
  2. 5 Soaked almonds or 4-5 soaked raisins  – MEAL 2
  3. Breakfast- 1 cup tea/ coffee with less sugar + 1 veg. Grilled sandwich – MEAL 3
  4. Mid-morning- 1 apple – MEAL 4
  5. Lunch- Mix vegetable raw salad (cucumber, lettuce, tomato, cabbage, capsicum) + 1 katori sabzi + 2-3 chapati + 1 cup dal + 1 glass thin butter milk – MEAL 5
  6. Tea time- Green tea + channa – MEAL 6
  7. dinner- Mix vegetable raw salad (cucumber, lettuce, tomato, cabbage, capsicum) + veg. Pulav – MEAL 7
  8. 1 cup skim milk – MEAL 8

DAY-3

  1. 1 Tbsp ground flax seeds + 1 glass warm water – MEAL 1
  2. 5 Soaked almonds or 4-5 soaked raisins  – MEAL 2
  3. Breakfast- 1 cup tea/ coffee with less sugar + Mix. veg. Paratha + 1 katori curd MEAL 3
  4. Mid-morning- 3 walnuts + 3 almonds – MEAL 4
  5. Lunch- Mix vegetable raw salad (cucumber, lettuce, tomato, cabbage, capsicum) + 1 katori sabzi + 1 chapati + ½ katori rice + 1 cup dal + 1 glass thin butter milk – MEAL 5
  6. Tea time- Green tea + groundnuts – MEAL 6
  7. dinner- Spinach soup + Broken wheat khichdi – MEAL 7
  8. 1 cup skim milk – MEAL 8

DAY-4

  1. 1 Tbsp methi seeds + 1 glass warm water – MEAL 1
  2. 5 Soaked almonds or 4-5 soaked raisins  MEAL 2
  3. Breakfast- 1 cup tea/ coffee with less sugar + 2 idli + mix. Veg sambhar. – MEAL 3
  4. Mid-morning- sauted paneer (100 grams) – MEAL 4
  5. Lunch- Mix vegetable raw salad (cucumber, lettuce, tomato, cabbage, capsicum) + 1 katori sabzi + 1-2 missi roti + 1 glass thin butter milk – MEAL 5
  6. Tea time- Green tea + 1 fruit MEAL 6
  7. Dinner- Mushroom soup + Palak chole 1 katori + steam rice (½ katori) – MEAL 7
  8. 1 cup skim milk – MEAL 8

DAY-5

  1. 1 Tbsp ground flax seeds + 1 glass warm water – MEAL 1
  2. 5 Soaked almonds or 4-5 soaked raisins MEAL 2
  3. Breakfast- 1 cup tea/ coffee with less sugar + 1 dosa + mix. Veg sambhar – MEAL 3
  4. Mid-morning- 1 orange – MEAL 4
  5. Lunch- Mix vegetable raw salad (cucumber, lettuce, tomato, cabbage, capsicum) + whole green dal 1 katori + 1 katori sabzi + 1-2 chapati + 1 glass thin butter milk – MEAL 5
  6. Tea time- Green tea + 1 diet khakra – MEAL 6
  7. dinner- Mix. Veg soup + Low fat paneer curry + 1 missi roti – MEAL 7
  8. 1 cup skim milk – MEAL 8

DAY-6

  1. 1 Tbsp methi seeds + 1 glass warm water – MEAL 1
  2. 5 Soaked almonds or 4-5 soaked raisins – MEAL 2
  3. Breakfast- 1 cup tea/ coffee with less sugar + 2 besan chilla + chutney – MEAL 3
  4. Mid-morning- 1 bowl watermelon (100-200 grams) – MEAL 4
  5. Lunch- Mix vegetable raw salad (cucumber, lettuce, tomato, cabbage, capsicum) + 2-3 chapati + 1 cup dal + 1 katori sabzi + 1 glass thin butter milk – MEAL 5
  6. Tea time- Green tea + 1 diet khakra – MEAL 6
  7. dinner- Mix. Veg soup + Low fat paneer curry + 1 missi roti – MEAL 7
  8. 1 cup skim milk – MEAL 8-

DAY-7

  1. 1 Tbsp ground flax seeds + 1 glass warm water – MEAL 1
  2. 5 Soaked almonds or 4-5 soaked raisins  MEAL 2
  3. Breakfast- 1 cup tea/ coffee with less sugar + 2 mix dal chilla + chutney – MEAL 3
  4. Mid-morning- 1 bowl muskmelon (100-200 grams) – MEAL 4
  5. Lunch- Mix vegetable raw salad (cucumber, lettuce, tomato, cabbage, capsicum) + 2-3 chapati + 1 cup dal + 1 katori sabzi + 1 glass thin butter milk – MEAL 5
  6. Teatime- Green tea + 2-3 almonds + 2-3 walnuts + 2-3 raisins – MEAL 6
  7. dinner- tomato soup + sauteed mix. Vegetable + 1-2 chapati – MEAL 7
  8. 1 cup skim milk – MEAL 8

Non- vegetarian weight loss meal plan

Here is a 7 days sample Indian non-vegetarian weight loss meal plan  

DAY-1

  1. 1Tbsp ground flaxseeds + 1 glass warm water – MEAL 1
  2. 5 Soaked almonds or 4-5 soaked raisins – MEAL 2
  3. Breakfast- 1 cup tea or coffee with less sugar + 1 egg (boiled or scrambled or omelet) + 2 slices brown bread – MEAL 3
  4. Mid-morning- A bowl of Papaya (150-200 grams) – MEAL 4
  5. Lunch- Mix vegetable raw salad (cucumber, lettuce, tomato, cabbage, capsicum) + 1 cup fish curry + 2-3 chapati + 1 glass thin buttermilk – MEAL 5
  6. Teatime- 1 cup green tea + fox nuts – MEAL 6
  7. dinner- Mix vegetable raw salad (cucumber, lettuce, tomato, cabbage, capsicum) + 1 bowl veg. Khichdi – MEAL 7
  8. 1 cup skim milk – MEAL 8

DAY-2

  1. 1Tbsp methi seeds + 1 glass warm water – MEAL 1
  2. 5 Soaked almonds or 4-5 soaked raisins – MEAL 2
  3. Breakfast- 1 cup tea or coffee with less sugar + 1 grilled chicken sandwich – MEAL 3
  4. Mid-morning- 1 apple – MEAL 4
  5. Lunch- Mix vegetable raw salad (cucumber, lettuce, tomato, cabbage, capsicum) + 1 cup chicken curry + 1-2 chapatis + ½ Katori rice + 1 glass thin buttermilk – MEAL 5
  6. Teatime- 1 cup green tea + channa – MEAL 6
  7. dinner- Mix vegetable raw salad (cucumber, lettuce, tomato, cabbage, capsicum) + 1 cup fish curry + ½ Katori rice – MEAL 7
  8. 1 cup skim milk – MEAL 8

DAY-3

  1. 1Tbsp ground flax seeds + 1 glass warm water – MEAL 1
  2. 5 Soaked almonds or 4-5 soaked raisins – MEAL 2
  3. Breakfast- 1 cup tea or coffee with less sugar + sprouted moong 1 bowl – MEAL 3
  4. Mid-morning- 1 orange – MEAL 4
  5. Lunch- Mix vegetable raw salad (cucumber, lettuce, tomato, cabbage, capsicum) + 1 Katori shellfish + 2-3 chapatis + 1 glass thin buttermilk – MEAL 5
  6. Teatime- 1 cup green tea + 2-3 walnuts + 2-3 almonds + 2-3 raisins – MEAL 6
  7. dinner- chicken soup + 1 Katori veg. pulav – MEAL 7
  8. 1 cup skim milk – MEAL 8

DAY-4

  1. 1Tbsp methi seeds + 1 glass warm water – MEAL 1
  2. 5 Soaked almonds or 4-5 soaked raisins – MEAL 2
  3. Breakfast- Oats porridge with milk – MEAL 3
  4. Mid-morning- 100 grams skimmed milk paneer – MEAL 4
  5. Lunch- Mix vegetable raw salad (cucumber, lettuce, tomato, cabbage, capsicum) + 1 Katori grilled chicken + 2-3 chapatis + 1 glass thin buttermilk – MEAL 5
  6. Teatime- 1 cup green tea + 1 fruit – MEAL 6
  7. dinner- vegetable soup + stuffed omelet with bread – MEAL 7
  8. 1 cup skim milk – MEAL 8

DAY-5

  1. 1Tbsp ground flax seeds + 1 glass warm water – MEAL 1
  2. 5 Soaked almonds or 4-5 soaked raisins – MEAL 2
  3. Breakfast- 1 cup tea or coffee + sprouted channa – MEAL 3
  4. Mid-morning- 1 cup watermelon – MEAL 4
  5. Lunch- Mix vegetable raw salad (cucumber, lettuce, tomato, cabbage, capsicum) + 1 katori grilled fish + 2-3 chapatis + 1 glass thin butter milk – MEAL 5
  6. Tea time- 1 cup green tea + 1 diet khakra – MEAL 6
  7. dinner- spinach soup + 1 katori tandoori chicken + 1-2 chapati – MEAL 7
  8. 1 cup skim milk – MEAL 8

DAY-6

  1. 1Tbsp methi seeds + 1 glass warm water – MEAL 1
  2. 5 Soaked almonds or 4-5 soaked raisins – MEAL 2
  3. Breakfast- 1 cup tea or coffee + 1 grilled veg. sandwich – MEAL 3
  4. Mid-morning- 1 cup muskmelon – MEAL 4
  5. Lunch- Mix vegetable raw salad (cucumber, lettuce, tomato, cabbage, capsicum) + 1 katori green leafy vegetable + 1-2 chapatis + ½ katori rice + 1 glass thin butter milk – MEAL 5
  6. Teatime- 1 cup green tea + ground nuts – MEAL 6
  7. dinner- mushroom soup+ 1 katori fish curry + 1-2 chapati – MEAL 7
  8. 1 cup skim milk – MEAL 8

DAY-7

  1. 1 Tbsp ground flax seeds + 1 glass warm water – MEAL 1
  2. 5 Soaked almonds or 4-5 soaked raisins – MEAL 2
  3. Breakfast- 1 cup tea or coffee + sprouted chickpeas – MEAL 3
  4. Mid-morning- 3 almonds + 3 dates + 3 walnuts – MEAL 4
  5. Lunch- Mix vegetable raw salad (cucumber, lettuce, tomato, cabbage, capsicum) + shell fish + 2-3 chapatis + 1 glass thin buttermilk – MEAL 5
  6. Tea time- 1 cup green tea + fox nuts – MEAL 6
  7. dinner- chicken soup+ veg. pulav – MEAL 7
  8. 1 cup skim milk – MEAL 8

The above plan is an illustrative Indian weight loss meal plan consisting of 1400-1500 calories.

That includes all food groups in a restricted number of calories,

One should consult an expert before starting any diet plan.

You can customize the plan according to your daily schedule and your preferences. 

Weight Loss Meal Plan Diet Tips

  • Ensure to have something in the morning before your cup of tea or coffee. 
  • Being physically active is as important.
  • If you follow a meal plan that doesn’t mean you don’t have to workout
  • Try variations and make it fun
  • Consult a doctor or an expert before trying any meal plan
  • Be consistent and patient and be positive  

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