There are many Indian dishes that can be included in your diet for weight loss. We will discuss the best Indian meal plan for weight loss so that you can lose weight easily by following a proper diet program.
I am often questioned by my clients about the Indian Meal Plans and how they can benefit from it. That’s why in this post, I will be sharing with you the best Indian meal plans that I have created. These meal plans are specially made for people who are looking forward to lose weight by following an Indian meal plan.
Are you tired of trying different diets to lose or maintain your weight? Why is sticking to a diet plan so tedious? If you are looking for an effective and sustainable weight loss solution, you are on the right page. Go ahead and check out the 7-Day Indian diet plan that top nutritionists recommend to enjoy the best results of weight management.
Is The Indian Diet Healthy?
Indian diet is not only well-balanced but also packed with several health benefits. However, several studies on the Indian diet report that it is protein-deficient and loaded with carbohydrates and starch. Does that mean the Indian diet is unhealthy? The answer is simple—NO!
The wide variety of food groups that make up our diet, including spices and herbs, makes it one of the most wholesome diets globally. Indian traditional foods have various functional components such as body-healing chemicals, antioxidants, dietary fibres, and probiotics. Hence, our standard diet can assist in weight loss, blood sugar control, and immune system support.
What Is A Suitable Diet Plan For Indians?
Have you ever wondered why sticking to a diet plan is so challenging sometimes? Is it because the shopping list gets extensive whenever we introduce new items to a diet plan? So, how can one make sustainable changes to their diet? Simple! Go for a traditional Indian diet instead of exotic ingredients or fad diets.
Our traditional cooking methods for preparing Indian foods, like sprouting, malting, and fermentation, boost its functional properties. Hence, the most suitable diet for Indians is a meal traditionally cooked with local and seasonal produce.
Top Benefits Of Following An Indian Diet Plan
Famous for its abundance of spices, the Indian diet offers a wide range of flavours and colours that distinguishes it from other cuisines. Let us look at the unique benefits an Indian diet plan provides:
- Turmeric is an essential ingredient used in Indian recipes that reduces heartburn, bloating, arthritis, and Alzheimer’s disease.
- Spices like cardamom may improve the functioning of the gut and intestine.
- Used as an integral part of Indian cooking—ginger, garlic, and chillies are all good for the heart and promote a robust immune system.
Finally, the wide variety of flavours and colours of the Indian diet keep it exciting and full of options, which lets you experiment with recipes to pamper your palate and prevent boredom.
7-Day Indian Diet Plan For Weight Loss
Calorie calculation is relatively straightforward with the availability of multiple apps today. A 1,400-calorie diet can also be one kachori, two samosas, two gulab jamun, and two cups of tea. While that doesn’t sound so bad, there are no shortcuts for losing weight the healthy way. Following a balanced diet is vital is a must.
Let us check out what a healthy 7-day Indian diet plan for weight loss includes.
Healthy Indian Diet Chart For Females (1,200Kcal):
Day 1:
- Early Morning
1 cup warm water with cinnamon - Breakfast
1 cup oats porridge with skimmed milk and walnuts (6 halves) - Mid-Morning
1 cup steamed green peas and carrot salad - Lunch
1 cup thick methi/palak dal + ¾ th cup steamed rice - Tea Time
1 guava - Mid-Evening
1 cup hung curd, apple, chia seeds smoothie/plain lassi - Dinner
3/4th cup cottage cheese (paneer) and Dalia/millets pulav
Day 2:
- Early Morning
1/2 cup masala tea/coffee without sugar - Breakfast
1/2 cup veg dalia/millets upma+ ¼ th cup sautéed cottage cheese (paneer) - Mid-Morning
1 apple, medium+ walnut 8 halves - Lunch
1/2 cup peas (matar) and cottage cheese (paneer) curry+ 1 roti 6″ (No oil/no ghee) - Tea Time
1/2 cup masala tea/coffee without sugar - Mid-Evening
1 cup hung curd apple, chia seeds smoothie/plain lassi - Dinner
2 cheela/dal dosa with tomato, ginger chutney
Day 3:
- Early Morning
1/2 cup milk with turmeric powder (haldi) and pepper powder (No added sugar) - Breakfast
2 pcs idli with 1/2 bowl sambar - Mid-Morning
1 cup pomegranate, walnut, sprouts salad - Lunch
1 cup peas (matar) dalia pulao - Tea Time
1 cup hung curd, apple, chia seeds smoothie/plain lassi - Mid-Evening
¼ cup sautéed cottage cheese (paneer) with veg - Dinner
1 cup masala oats and 1 cup vegetable soup
Day 4:
- Early Morning
1/2 cup milk with turmeric powder (haldi) and pepper powder (No added sugar) - Breakfast
2 egg white omelet with grated vegetables - Mid-Morning
Apple with boiled peas and walnuts salad - Lunch
1 palak/methi paratha with raita (1 cup) - Tea Time
Ginger lemon water with 1 tbsp chia seeds (No added sugar)/Green tea - Mid-Evening
1 cup tomato soup - Dinner
3/4th cup masala Oats/Dalia + 200g grilled fish
Day 5:
- Early Morning
1/2 cup milk with turmeric powder (Haldi) and pepper powder (No added sugar) - Breakfast
1 cup masala oats and walnuts (8 halves) - Mid-Morning
1 cup chickpea (chana) chaat - Lunch
1 cup pulav (Millets/Dalia with vegetables, boiled peas, and cottage cheese (peas) - Tea Time
1/2 cup masala tea/coffee without sugar - Mid-Evening
1 cup apple, curd, chia seeds smoothie - Dinner
1 chapati (no oil) with 3/4th cup any vegetables (no roots and tuber)
Day 6:
- Early Morning
1/2 cup masala tea/coffee without sugar - Breakfast
3/4th cup poha with vegetables and 1/4th lime wedge and 1 boiled egg white - Mid-Morning
1 orange + walnut (8 halves) - Lunch
1 cup Millets/ Dalia pulao with vegetables+ 1 small sliced tomato - Tea Time
1 cup buttermilk with cumin (jeera) powder and chia seeds - Mid-Evening
3/4th cup sprouts chaat with onion tomatoes and chaat masala - Dinner
200g chicken sautéed with boiled vegetables and pepper
Day 7:
- Early Morning
1/2 cup masala tea without sugar - Breakfast
2 moong cheela (5″ each) with tomato, ginger Chutney - Mid-Morning
1 cup pomegranate and carrot salad - Lunch
2 phulka (No oil/ no butter/no ghee) with 100g low-fat chicken curry (4 medium pcs) - Tea Time
1/2 cup masala tea/coffee without sugar - Mid-Evening
1 cup apple, curd, chia seeds smoothie - Dinner
1 cup fried rice with Quinoa/ Dalia, Egg, and 100gm Chicken
Best Diet Plan for Weight Loss & Diet Chart
Are you looking for the best Indian Diet Plan to lose weight? The rules are simple.
All you need to do is start eating right food. However, in India, this can feel like an insurmountable challenge, given our food culture and dietary habits. For instance, a typical Indian meal is high in carbohydrates and sugar – we eat a lot of potatoes, rice, and sweets.
We also love our snacks and can’t imagine a day without our fix of namkeens and bhujias. Even we encourage our friends and family into eating more, as a sign of hospitality and affection, and consider refusing, an extra helping a rebuff. To top it all, we’ve never embraced physical exercise as essential. So, it isn’t a surprise that India is battling with a growing problem of obesity.
But, the answer doesn’t lie in shunning Indian food in favour of foreign ingredients or fad diets. Moreover, you’ll find that the best Indian diet plan consists of foods that you’ve already got in your kitchen and which will enable you to lose weight by making a few changes to your diet.
Understand the Science Behind Weight Loss
Weight loss and gain revolve around caloric consumption and expenditure. Simply put, you lose weight when you consume fewer calories than you expend and you gain weight when you consume more calories than you sweat.
However, simply determining how many calories your body needs isn’t enough. After all, four samosas (600 calories), two slices of pizza (500 calories), and two gulab jamuns (385 calories) may be within your daily requirement of 1500 calories, but these unhealthy food choices will eventually lead to other health problems like high cholesterol and blood sugar.
To lose weight the healthy way, you also need to ensure your Indian diet plan is balanced i.e. it covers all food groups and provides all the nutrients you need necessary for good health.
The Best Diet Plan for Weight Loss
No single food provides all the calories and nutrients that the body needs to stay healthy. That’s why a balanced diet consisting of macronutrients like carbohydrates, protein, and fat along with micronutrients such as vitamins and minerals, is recommended.
The best Indian diet for weight loss is a combination of the five major food groups – fruits and vegetables, cereals and pulses, meat and dairy products, and fats and oils. Furthermore, knowing how to divvy up the food groups, allocate portion sizes, and the best/ideal time to eat is also equally important.
1200 Calorie Weight Loss Diet Chart Plan
A lot can be spoken about what goes into an ideal diet chart. However, one’s nutritional requirement varies based on various factors. It could change depending on gender, for example, male dietary requirements vary from that of a female.
Geography can play a role as well, with North Indian diets being largely different from South Indian ones. So, here meal preferences come into play since the consumption of food by a vegetarian or a vegan differ largely from that by a non-vegetarian.
However, we have put together a diet plan ideal for weight loss with Indian food. This 7 day diet plan also known as a 1200 calorie diet plan is a sample, and should not be followed by any individual without consulting a nutritionist.
Weight Loss Diet Plan Chart – Day 1:
-
- After starting your day with cucumber water, have oats porridge and mixed nuts for breakfast.
- Next, have a roti with dal and gajar matar sabzi for lunch.
- Follow that up with dal and lauki sabzi along with a roti for dinner.
| Day 1 | Diet Chart |
| 6:30 AM | Cucumber Detox Water (1 glass) |
| 8:00 AM | Oats Porridge in Skimmed Milk (1 bowl)
Mixed Nuts (25 grams) |
| 12:00 PM | Skimmed Milk Paneer (100 grams) |
| 2:00 PM | Mixed Vegetable Salad (1 katori) |
| 2:10 PM | Dal(1 katori)Gajar Matar Sabzi (1 katori)
Roti (1 roti/chapati) |
| 4:00 PM | Cut Fruits (1 cup) Buttermilk (1 glass) |
| 5:30 PM | Tea with Less Sugar and Milk (1 teacup) |
| 8:50 PM | Mixed Vegetable Salad (1 katori) |
| 9:00 PM | Dal (1 katori) Lauki Sabzi (1 katori)
Roti (1 roti/chapati) |
Weight Loss Diet Plan Chart – Day 2:
- On the second day, eat a mixed vegetable stuffed roti along with curd for breakfast.
- For lunch, have half a katori of methi rice along with lentil curry.
- Next, end your day with sautéed vegetables and green chutney.
| Day 2 | Diet Chart |
| 6:30 AM | Cucumber Detox Water (1 glass) |
| 8:00 AM | Curd (1.5 katori) Mixed Vegetable Stuffed Roti (2 pieces) |
| 12:00 PM | Skimmed Milk Paneer (100 grams) |
| 2:00 PM | Mixed Vegetable Salad (1 katori) |
| 2:10 PM | Lentil Curry (0.75 bowl) Methi Rice (0.5 katori) |
| 4:00 PM | Apple (0.5 small (2-3/4″ dia)) Buttermilk (1 glass) |
| 5:30 PM | Coffee with Milk and Less Sugar (0.5 tea cup) |
| 8:50 PM | Mixed Vegetable Salad (1 katori) |
| 9:00 PM | Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati)
Green Chutney (2 tablespoon) |
Weight Loss Diet Plan Chart – Day 3:
- Breakfast on day 3 would include Multigrain Toast and Skim Milk Yogurt.
- In the afternoon, have sauteed vegetables along with paneer and some green chutney.
- Half a katori of methi rice and some lentil curry to make sure you end the day on a healthy note.
| Day 3 | Diet Chart |
| 6:30 AM | Cucumber Detox Water (1 glass) |
| 8:00 AM | Skim Milk Yoghurt (1 cup (8 fl oz)) Multigrain Toast (2 toast) |
| 12:00 PM | Skimmed Milk Paneer (100 grams) |
| 2:00 PM | Mixed Vegetable Salad (1 katori) |
| 2:10 PM | Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati)
Green Chutney (2 tablespoon) |
| 4:00 PM | Banana (0.5 small (6″ to 6-7/8″ long)) Buttermilk (1 glass) |
| 5:30 PM | Tea with Less Sugar and Milk (1 teacup) |
| 8:50 PM | Mixed Vegetable Salad (1 katori) |
| 9:00 PM | Lentil Curry (0.75 bowl) Methi Rice (0.5 katori) |
Weight Loss Diet Plan Chart – Day 4:
-
- Start Day 4 with a Fruit and Nuts Yogurt Smoothie and Egg Omelette
- Follow that up with Moong Dal, Bhindi Sabzi, and roti.
- Complete the day’s food intake with steamed rice and palak chole.
| Day 4 | Diet Chart |
| 6:30 AM | Cucumber Detox Water (1 glass) |
| 8:00 AM | Fruit and Nuts Yogurt Smoothie (0.75 glass)
Egg Omelette (1 serve(one egg)) |
| 12:00 PM | Skimmed Milk Paneer (100 grams) |
| 2:00 PM | Mixed Vegetable Salad (1 katori) |
| 2:10 PM | Green Gram Whole Dal Cooked (1 katori) Bhindi sabzi (1 katori)
Roti (1 roti/chapati) |
| 4:00 PM | Orange (1 fruit (2-5/8″ dia)) Buttermilk (1 glass) |
| 5:30 PM | Coffee with Milk and Less Sugar (0.5 teacup) |
| 8:50 PM | Mixed Vegetable Salad (1 katori) |
| 9:00 PM | Palak Chole (1 bowl) Steamed Rice (0.5 katori) |
Weight Loss Diet Plan Chart – Day 5:
-
- Have a glass of skimmed milk and peas poha for breakfast on the fifth day.
- Eat a missi roti with low fat paneer curry in the afternoon.
- End the day with roti, curd and aloo baingan tamatar ki sabzi.
| Day 5 | Diet Chart |
| 6:30 AM | Cucumber Detox Water (1 glass) |
| 8:00 AM | Skimmed Milk (1 glass) Peas Poha (1.5 katori) |
| 12:00 PM | Skimmed Milk Paneer (100 grams) |
| 2:00 PM | Mixed Vegetable Salad (1 katori) |
| 2:10 PM | Low Fat Paneer Curry (1.5 katori) Missi Roti (1 roti) |
| 4:00 PM | Papaya (1 cup 1″ pieces) Buttermilk (1 glass) |
| 5:30 PM | Tea with Less Sugar and Milk (1 teacup) |
| 8:50 PM | Mixed Vegetable Salad (1 katori) |
| 9:00 PM | Curd (1.5 katori) Aloo Baingan Tamatar Ki Sabzi (1 katori)
Roti (1 roti/chapati) |
Weight Loss Diet Plan Chart – Day 6:
- On Day 6, have idli with sambar for breakfast
- For lunch, roti with curd and aloo baingan tamatar ki sabzi
- To end Day 6, eat green gram with roti and bhindi sabzi
| Day 6 | Diet Chart |
| 6:30 AM | Cucumber Detox Water (1 glass) |
| 8:00 AM | Mixed Sambar (1 bowl) Idli (2 idli) |
| 12:00 PM | Skimmed Milk Paneer (100 grams) |
| 2:00 PM | Mixed Vegetable Salad (1 katori) |
| 2:10 PM | Curd (1.5 katori) Aloo Baingan Tamatar Ki Sabzi (1 katori)
Roti (1 roti/chapati) |
| 4:00 PM | Cut Fruits (1 cup) Buttermilk (1 glass) |
| 5:30 PM | Coffee with Milk and Less Sugar (0.5 tea cup) |
| 8:50 PM | Mixed Vegetable Salad (1 katori) |
| 9:00 PM | Green Gram Whole Dal Cooked (1 katori)Bhindi sabzi (1 katori)
Roti (1 roti/chapati) |
Weight Loss Diet Plan Chart – Day 7:
- On the seventh day, start with besan chilla and green garlic chutney.
- Have steamed rice and palak chole for lunch.
- End the week on a healthy note with low fat paneer curry and missi roti.
| Day 7 | Diet Chart |
| 6:30 AM | Cucumber Detox Water (1 glass) |
| 8:00 AM | Besan Chilla (2 cheela) Green Garlic Chutney (3 tablespoon) |
| 12:00 PM | Skimmed Milk Paneer (100 grams) |
| 2:00 PM | Mixed Vegetable Salad (1 katori) |
| 2:10 PM | Palak Chole (1 bowl) Steamed Rice (0.5 katori) |
| 4:00 PM | Apple(0.5 small (2-3/4″ dia)) Buttermilk (1 glass) |
| 5:30 PM | Tea with Less Sugar and Milk (1 teacup) |
| 8:50 PM | Mixed Vegetable Salad (1 katori) |
| 9:00 PM | Low Fat Paneer Curry (1 katori) Missi Roti (1 roti) |