Veg Diet Plan For Weight Loss India


Veg diet plan for weight loss india: The food we eat, plays a major role in our health and weight. But nowadays the food that most of us eat is not healthy rather it’s unhygienic, processed and chemically manufactured. Besides this such diets affect our skin health.

Easy Indian Vegetarian Diet For Weight Loss: Too Scared To Start Dieting? Try This Meal Plan

As Indians are no stranger to vegetarian food, did you know the diet could also be effective in sustainable weight-loss?

Easy Indian Vegetarian Diet For Weight Loss: Too Scared To Start Dieting? Try This Meal Plan

You can get very creative with vegetarian food

Dieting is not easy, it could get very overwhelming if you try to pack in a lot in a day. This is why many people develop cold feet just before taking the plunge. Even nutritionists often say that it is not a wise idea to try something completely alien and absurd. You could try with gradual changes and incorporate all things seasonal and local in your diet. This way, you do not shock your body and are also able to lose weight in a much more effective and sustainable manner. Indians are no stranger to vegetarian food. The country houses millions of vegetarians, vegans and plant-based diet followers. While it is tough to yield protein from the limited sources available, it is, of course, not impossible. In fact, many of these vegetables, fruits, grains and pulses bring a gamut of nutrients to the board.

Clinical nutritionist Rupali Datta says, “vegetarian food is extremely nutritious, number of studies have proved that all the things that help protect us against disease, be it antioxidants, fibre, minerals and vitamins are available to us through plant-based foods. Even the proteins we get from plant-based foods are very low in saturated fats. These diets are protective against heart diseases, diabetes and also various types of cancers.”

So, if you are a vegetarian or are trying to cut back on meat and eggs, here’s an easy meal plan you can try to manage your weight. It must be understood that all bodies have separate requirements depending upon their weight, height and underlying conditions. This meal plan should be used as a reference only, and expert advice should be sought before any major alterations to the diet.

Easy Indian Vegetarian Diet Plan For Weight Loss

You can have a simple moong dal chilawith dahi, or a whole-grain veg sandwich made with veggies. Instead of jams and spreads loaded with preservatives, you can use chutneys.


Moong dal chila is a crepe-like dish made with moong dal

Morning Snack
Around 11 a.m-12 p.m when you are slightly hungry, you can tuck into some fresh fruits or nuts.

Remember to take your roti, dal, sabzi, dahi in moderation. Choose whole grains, whole dals over split dals, and a good amount of vegetables. “It is a good idea to fill one-fourth of your plate with grains, one fourth with dal protein, half with vegetables, dahi or milk on the side, finish it off with a fruit”, says Rupali Datta.


Dal fry is one of North India’s favourite veg preparations (Photo Credit: Istock)

Evening Snack
Some roasted makhanas or a delicious fruit chaat could curb those untimely cravings.

You can keep the dinner comparatively light. Home-made khichdi is an option, you can add a whole lot of veggies to your khichdi and even replace rice with something rich in fibre like bajra, Here is a bajra khichdi, you may like.

Here are some of our best vegetarian recipes. Try it soon and let us know how you liked them.

Top 5 Expert Tips To Follow While On A Vegetarian Diet For Weight Loss

Read Nutrition Labels:

Read food labels carefully, especially the serving sizes and ingredients.

Eat Small, Frequent Meals:

Instead of having three full meals, you can have five smaller meals at regular intervals to keep hunger pangs away. By eating in controlled portions, you will reduce overall calorie consumption and avoid overeating.

Two Simple Rules:

Don’t skip breakfast and have a wholesome meal as this prevents you from binging on snacks or overeating other meals during the day. Also, have an early, light dinner. Most people have a slow metabolism at night and eating your dinner at least two hours before going to sleep helps a great deal.

Include Fibre-Rich Foods:

Opt for high-fibre vegetables, fruits and grains that promote fullness and keep you satiated for long. Foods rich in protein and complex carbs and unprocessed foods boost fullness while regulating your hunger hormone ghrelin aiding weight loss.

Stay Hydrated:

Stay hydrated throughout the day to eliminate toxins from the body while curbing frequent hunger pangs.

Healthy Indian Vegetarian Recipes For Weight Loss

Cauliflower Tikka Masala with Chickpeas

Cauliflower Tikka Masala with Chickpeas

In this vegetarian riff on a popular Indian dish, we swap in cauliflower and chickpeas for the chicken in tikka masala. The cauliflower’s nooks and crannies are particularly good at soaking up all the intense flavors of the sauce. Serve over rice for an easy healthy dinner that’s ready in just 20 minutes.

Chhole (Chickpea Curry)

chickpea curry (chhole)

Rating: 4.54 stars

Made with convenient canned beans, this quick and healthy Indian recipe is an authentic chickpea curry that you can make in minutes. If you want an additional vegetable, stir in some roasted cauliflower florets. Serve with brown basmati rice or warm naan.

Vegan Coconut Chickpea Curry

Vegan Coconut Chickpea Curry

To make this 20-minute vegan curry even faster, buy precut veggies from the salad bar at the grocery store. To make it a full, satisfying dinner, serve over cooked brown rice. When shopping for simmer sauce, look for one with 400 mg of sodium or less and check the ingredient list for cream or fish sauce if you want to keep this vegan. If you like a spicy kick, add a few dashes of your favorite hot sauce at the end.

Roasted Cauliflower & Potato Curry Soup

Roasted Cauliflower & Potato Curry Soup

In this healthy cauliflower soup recipe, roasting the cauliflower first adds depth and prevents the florets from turning to mush. A little tomato sauce and coconut milk give the broth a rich, silky texture. Serve with a dollop of sour cream or yogurt, if desired.

Curried Sweet Potato & Peanut Soup

Curried Sweet Potato & Peanut Soup

In this flavorful soup recipe, sweet potatoes simmer in a quick coconut curry, resulting in a creamy, thick broth punctuated by notes of garlic and ginger. We love peanuts for their inexpensive price and versatile flavor. They’re also a great source of protein–1 ounce has 7 grams.

Chickpea & Potato Curry

Chickpea & Potato Curry

This fast Indian-style curry comes together with ingredients you most likely have on hand, like frozen peas and canned tomatoes and chickpeas. Plus, using these spices shows how simple it is to make a curry sauce for an easy vegetarian recipe. Serve with whole-wheat naan to sop it all up.

Squash & Red Lentil Curry


Rating: 4.37 stars

This healthy red lentil curry recipe has a rich flavor and complexity that tastes like it takes hours to prepare. Butternut squash and coconut milk combine with the lentils to make a hearty vegetarian dish. Serve with brown rice or naan bread.

Tandoori Grilled Tofu with Red Peppers & Broccolini


Rating: 4.5 stars

Spiced yogurt does two jobs here as both the marinade and the sauce for this grilled tofu recipe.

Curried Chickpea Stew


Rating: 4 stars

Who says a meatless meal isn’t filling? Packed with fiber-rich vegetables and chickpeas, this fragrant stew satisfies.

Vegetarian Tikka Masala


Rating: 2.81 stars

In this vegetarian tikka masala recipe, we combine crisp tofu pieces and vegetables in a spiced tomato sauce to make a healthy and flavorful dish. If you like spicy food, increase the amount of crushed red pepper. Serve with steamed brown rice for a healthier take on a classic takeout dish.

Indian-Spiced Cauliflower & Chickpea Salad

Indian-Spiced Cauliflower & Chickpea Salad

Lime juice, ginger, jalapeño and parsley are the stars of this curried cauliflower and chickpea vegetarian, main-dish salad.

Instant Pot Curry


This vegetable curry comes together fast thanks to the help of a multicooker. Coconut milk makes it creamy, while keeping this easy dinner vegan, and the potatoes and chickpeas help bulk up the dish for a satisfying meal. Serve over basmati rice, quinoa or cauliflower rice.

Here is a sample 7-day Indian vegetarian diet plan to consume 1,200-1,500 calories a day:  

Day 1

Breakfast: Lemon detox water, around one cup of oatmeal cooked in water topped with some honey and cut fruits like apples or raspberries.

Lunch: Vegetable salad bowl made from baby spinach, cucumber, cherry tomatoes, olive oil dressing and one cup of green tea.

Dinner: Vegetable wrap with slices of tofu.

Day 2

Breakfast: One cup of peas poha and one cup of coffee without sugar.

Lunch: One cup of mixed vegetable curry with ½ a cup of brown rice.

Dinner: One cup of broccoli soup with one toasted multi-grain bread.

Day 3

Breakfast: Lemon honey detox water, fruit smoothie with one peanut butter toast.

Lunch: Quinoa vegetable bowl along with one cup of coffee in almond milk. Add little sugar.

Dinner: Yellow lentil dal with 3/4 cup of brown rice and salad.

Day 4

Breakfast: Lemon detox water, two multi-grain rotis stuffed with vegetables and one cup of curd. Finish it off with a tiny cup of green tea.

Lunch: An Indian burrito bowl full of vegetables and brown rice along with the homemade mint-basil sauce.

Dinner: Low-fat paneer curry with two multi-grain rotis and salad.

Day 5

Breakfast: Lemon detox water, oatmeal made in water and little unsweetened almond milk topped with chia seeds and cinnamon.

Lunch: One cup of tofu curry with two multi-grain rotis or 3/4 cup of brown rice, curd and green salad.

Dinner: Vegetable multi-grain wrap made of cottage cheese, mint chutney and vegetables, and one cup of chamomile tea.

Day 6

Breakfast: Chia seed water, two multi-grain idlis with homemade coconut and mint chutney and one cup of rasam.

Lunch: Vegetable sambar with one cup of brown rice and salad and one cup of buttermilk.

Dinner: Lauki sabzi and one cup of lentil soup without tadka, two multi-grain rotis and salad.

Day 7

Breakfast: Cinnamon detox water, besan chila with mint and garlic chutney and one medium apple.

Lunch: Chickpea and spinach curry with one cup of brown rice, curd and salad.

Dinner: Mixed vegetable soup and one whole-grain toast.

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