Find out what to eat for breakfast, lunch and dinner so you can lose weight fast. Get started on your dieting journey today! Now, what you’re going to find on this site isn’t something that everyone gives you. In fact, it’s certainly something that you are not used to getting. But there are a few things that should be pointed out beforehand so that we all understand each other right off of the bat. The first thing is that the recipes on this page and other pages I have are ones that I use in my everyday life. They work for me, and they’ll work for you too. If they didn’t, well then I wouldn’t be giving them to you in the first place.
7-day diet plan for weight loss
New Delhi: Losing weight can be a stressful task if you do not know the right method or the right approach to do so. It is not always necessary that you join a gym in order to lose weight. You can also lose weight by simply improving your lifestyle and eating habits. You should keep track of the number of calories you consume per day as well as the number of calories you can burn on the same day. This way, you will get a chance to improve your dietary habits and focus on your weight issues.
Weight gain can cause a lot of health problems in a human being. Maintaining a healthy weight is very important. A lot of us make diet plans and do not stick to them. Hence, one should make a practical weekly diet plan and follow it for at least a month. If it shows good results, then you should definitely imbibe it in your routine.
Weekly diet for healthy weight loss
Weight loss is a big concern for many people and is a major part of their fitness routine. The right amount of nutrition and a well-balanced diet is the key to healthy weight loss.
- Sambar with 2 brown rice idlis
- Paneer sandwich with mint chutney
- Dal pancakes
- Mixed vegetable salad
- Bread and egg
- Fruit salad
- Glass of milk
- Vegetable uttapam
- Apple cinnamon porridge
- Vegetable poha
- Yoghurt with sliced fruits
- Vegetable dalia
- Multigrain parathas
- Dal paratha with mixed vegetables
- Whole-grain roti with dal and mixed vegetable curry
- Brown rice with dal
- Vegetable sambar with brown rice
- Rajma curry
- Vegetable soup
- Dal khichdi
- Masala-baked tofu
- Non-veg curry
- Multigrain roti
- Lentil pancakes
- Tofu curry with potatoes
- Green salad
- Boiled chana masala
- Palak paneer
- Basmati brown rice
- Veg paratha
- Sprout salad
- Spinach salad
The Best Breakfast Foods for Weight Loss
Starting your day with healthy breakfast foods can help you maintain energy, keep hunger at bay and lose weight. Research shows that regular breakfast eaters tend to be leaner and people are more successful at losing weight—and keeping it off—when they eat breakfast. What’s more, people who eat breakfast typically get more of some important nutrients, like fiber and vitamins (learn more about why fiber is so good for your weight and your health).
A healthy and balanced breakfast should deliver a mix of protein, complex carbohydrates, fiber and healthy fat to keep you full and fueled up for your day.
If you’re wondering what to eat for breakfast to help you lose weight, look no further. Read on to find out some of the best healthy foods to eat for breakfast to help you lose weight and why they are so good for you (and get ideas for more super healthy foods to eat all day long with this list of 10 healthy everyday superfoods).
The 5 Best Breakfast Foods to Help You Lose Weight
Pictured Recipe: Muesli with Raspberries
A cup of raspberries delivers a whopping 8 grams of fiber (that’s more than double what’s in a cup of strawberries and about the same amount in one cup of some types of beans). What’s so great about all that fiber? Recent research in the Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even encourage weight loss. Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost.
Pictured Recipe: Peanut Butter Protein Overnight Oats
Does oatmeal help you lose weight? It certainly can! Oatmeal can help you lose weight in two ways. First, it’s packed with fiber and it keeps you feeling fuller longer. Second, a 2016 study reported that eating a breakfast made with “slow-release” carbohydrates such as oatmeal or bran cereal three hours before you exercise may help you burn more fat. How? Eating “slow-release” carbohydrates doesn’t spike blood sugar as high as eating refined carbohydrates (think: white toast). In turn, insulin levels don’t spike as high. Because insulin plays a role in signaling your body to store fat, having lower blood sugar levels may help you burn fat.
Get More: Healthy Oatmeal Recipes
Pictured Recipe: Nut & Berry Parfait
A recent report published in the New England Journal of Medicine revealed which foods are correlated with weight change, including the top five foods that promote weight loss. Yogurt was one of them! Another reason to eat yogurt: the protein in it may give you an extra edge if you’re looking to get leaner.
Protein is naturally filling and takes longer to digest than simple carbohydrates. When people drank a whey protein drink, they lost about 4 pounds more and about an inch more from their waists over 6 months and felt less hungry than those given a carbohydrate shake. Protein, including whey protein found naturally in yogurt and other dairy products, is filling and takes longer to digest than simple carbohydrates.
Save calories and added sugar by choosing plain yogurt. Add fresh fruit for sweetness.
Pictured Recipe: Peanut Butter-Banana Roll-Ups
4. Peanut Butter
Nuts are also packed with protein and fiber to help you stay full for longer and promote weight loss. That’s probably because peanut butter and all nuts and nut butters deliver a good dose of healthy fats, fiber and protein—all satisfying nutrients. Nuts used to get a “bad” reputation for being high in calories and fat. And while nuts and nut butters are calorie-dense, 2 tablespoons of peanut butter has just under 200 calories, 7 grams of protein and 2 grams of fiber—they’re also nutrient-dense and help you build a satisfying breakfast.
Try spreading a tablespoon or two of peanut butter onto whole-wheat toast (another “slow-release” carbohydrate) or adding nuts or nut butter to your oatmeal (another “slow-release” carb) for a balanced meal.
Pictured Recipe: Low-Carb Bacon & Broccoli Egg Burrito
One large egg has 6 grams of protein and 72 calories. Compared to carbohydrates and fat, protein keeps you satisfied longer. One study found that people who ate eggs for breakfast felt fuller longer and lost more than twice as much weight as those who got the same amount of calories from a bagel for breakfast.
And while just eating egg whites will help you save calories, you’ll also lose half the protein (about 3 grams is in the yolk), which helps make eggs a powerhouse choice for breakfast. Plus, the yolk is rich in healthy nutrients, like calcium and eye-protecting antioxidants-lutein and zeaxanthin.
Yolks are a significant source of dietary cholesterol. But more recent science suggests that dietary cholesterol isn’t inherently bad for heart health and researchers think that eating one whole egg every day is fine for most people.
Diet Chart for Weightloss: Breakfast, Lunch, Snacks, Dinner
Diet Chart for Weightloss for Indian Women: What to Eat From Breakfast to Dinner
How many of us feel that Junk food is really tasty? I guess majorly all of us. But it does not mean healthy food is not tasty. This is the remix era and if we mix junk food with indian food options, we can have both nutrition and taste in the same plate. Junk Food has a lot of processed items and high trans-fat and little nutrition to offer. But what if I say we can still eat junk food by eliminating trans-fat content and adding fibre and nutrition to them? And because we are Indians, we need to stick to our ground roots and thus can make our desi food t astier with junk fusion.
Now what is Healthy Food Basically? We all grew up reading we must eat healthy food and a balanced diet, but not many of us know what Healthy Food really is. Any food that we eat is healthy if we know the right time to eat it and the frequency of it (Yes! Even those Chole Bhature, Pizza, Burger, Pasta are healthy if we know how much and when to eat it). We have heard it a lot that we should eat 5-6 small meals rather than having only 3 major meals. But ever wondered what should we eat in these 5-6 meals that are healthy, tasty as well as satisfying our hunger pangs, all at the same time? So, today I will be talking about what foods can we eat during what meals and what foods to add to our diet which give us taste as well as nutrition, also helping us lose weight at the same time.
Diet for BREAKFAST:
Breakfast is supposedly the most important meal of the day and a lot of people ignore this main meal. Having a good sumptuous breakfast is what the body needs the most in morning. But what are healthy breakfast options?
VEGETARIAN– Vegetable Poha, Milk Mueseli/Oats, Namkeen Daliya, Masala Idli, Vegetable sandwich, Paneer Sandwich, Upma, Oats Maggi, 1 Stuffed Prantha (low oil), Idli Sambhar, Besan Cheela, Toast and Vegetable, Toast and daal, Sprouts, Boiled Chana/ Rajmah Chaat, Milk and Toast.
NON VEGETARIAN– Boiled egg whites and Milk, Egg white French Toast, Scrambled Egg and Toast, Masala Omelette and Toast, Boiled Chicken Sandwich.
These are all very healthy breakfast options, giving you good nutrition and that metabolism boost, early in the morning. Also, don’t forget to make milk a part of your breakfast daily.
Now coming to the favourite options for breakfast, namely- Chole Bhature, Pav Bhaji, Bread/ Vegetable Pakoras, Aloo Puri, Bread Roll etc., these can be taken once in 15 days that too only homemade in fresh oil and mainly if you are working out at least 4 hours in a week. Otherwise, limit them to once a month only and in both cases, make sure you stick to the quantity.
What to Eat for MID-MORNING SNACKING:
We usually tend to skip this one meal mostly as either we are too busy to eat or do not feel hungry to eat. But again, we need to have this small meal so that we don’t really over do our lunch.
SNACKING OPTIONS– Coconut Water(yes, you can have the malaai too as it will give you healthy fats), Green Tea, 1 fist Bhuna Chana, 1 fist murmura, 1 fist diet namkeen, 1 fist Dry Fruits (5 almonds, 2 cashew nut, 2 walnuts, 2 kishmish), Any Fruit/ Fruit Salad, Sprouts.
Diet Chart for Lunch
As per Indian lifestyle, carbohydrates are an integral part of our diets and we should never try to eliminate them completely from our diets. Lunch is actually the best time to eat chapatis in the day. So, the ideal lunch for us mostly is chapati with vegetable, daal, curd/raita either we are having lunch at home, office, school/college. What changes can we make in this basic meal is that if we eat more than 1 chapati, we can add bran to our atta to make it more fulfilling with lesser calorie intake. Secondly, Eat either daal or vegetable at a time (if going in for weight loss). Thirdly, eating a platter full of those greens and reds should be a must with lunch and dinner both. Salads add the much required fibre & crunch to our diet and also prevent us from over eating. Besides chapati, daal and vegetable, below are some other healthy lunch options-
LUNCH OPTIONS– 1 bowl sautéed veges and toast, 1 plate dahi bhalla(bonus for chaat lovers), 2 bowl vegetable and curd/raita, 1 bowl soup and 1 bowl salad (veg/ non veg), 1 bowl rice and 1 bowl daal/chane/rajma/kadhi (without pakora obviously), 6 inch subway (veg/ non veg, but only with mint sauce and seasoning),Vegetable garlic bread (without cheese, if losing weight ), 5-6 pcs. Paneer Tikka with salad, homemade chicken/vegetable kathi roll.
Diet Chart for EVENING Snacks:
Evening time is officially known as “CHAI TIME” and all of us go in for our favourite tea/ coffee/ green tea. It is however important that we have any small snacking also at this time or maybe within an hour of having our tea/ coffee. I usually don’t really recommend biscuits with tea/ coffee (either low fat or diet biscuits also as these are just marketing gimmicks).But one can have either 2 marie biscuits or 2 monaco biscuits with tea. Besides biscuits what you can always have as evening snacks are-Bhel puri, 4 pcs. Gol Gappe, Diet/roasted namkeen, bhuna chana, murmure, 2 pc. Dhokla, 2 pc. Khandvi, 2 boiled egg whites, any fruit, 1 Toast, sprouts.
What to Eat for DINNER:
Ideally we must have our dinner by 6.30-7.00 PM (basically by the time sun sets, to ensure better digestion of food). But keeping in mind our lifestyle and hectic working schedules I suggest one should at least go in for early dinners (if possible) by 8.00 PM or latest by 9.00 PM and not later than that on a regular basis. I personally do not recommend salt free dinners as a routine because it is something we cannot adapt as a lifestyle. Instead of going in for salt free dinners, one should try and go in for early dinners (between 7.30- 8.00 PM) as it is more practical to follow in long run. For people working in night shifts or late night jobs, they must make sure that there should be at least 2 hours of gap between their dinner and sleeping time. Also, keep in mind that dinner should be the lightest meal of the day as we mostly go to sleep after having dinner. Besides chapatti, daal, and vegetables, other dinner options can be-
VEGETARIAN– 1 bowl thupka soup (with big vegetables and noodles), subway salad platter (no dressing, only seasoning), Milk Mueseli/ Oats, Sprouts, 1 Soya Chaamp Roll, Sauteed veges with Toast, 5-6 pcs. Paneer Tikka, 1 Homemade Kaathi Roll (paneer/mushroom/mix vege filling), 6 inch subway.
NON- VEGETARIAN– 5-6 med. Pcs. Tandoori Chicken/ Fish tikka and salad, 4-5pcs. Reshmi Chicken, 1 bowl chicken soup and 1 bowl chicken salad (no dressing), 6 inch subway, 2-3 pcs. Homemade chicken and chapatti, scrambled egg white and chapatti, homemade chicken seekh roll, boiled egg whites and toast.
What to Eat POST DINNER for Cravings:
Post Dinner meal is like seal the deal meal. It is given usually to help aid good digestion. So, I mostly recommend a cup of green tea without sugar or luke warm honey lemon water to make you feel lighter and less bloated in the next morning.
All these points pretty much sum up how we can lose weight with healthy foods, satisfying our taste buds also. Again, what plays an important role here is what quantities we eat. So, stick to the quantities and have not more than 1 serving of every food (in order to lose weight). Start following these points and see the change for yourself. HAPPY#EATING#
The Truth About Breakfast and Weight Loss
What science says about the morning meal may surprise you. Plus, how to build the best breakfast if you do decide to eat one.
There is one nutrition debate that just won’t go away: Should you eat or skip breakfast if you’re trying to lose weight? The notion that breakfast is the most important meal of the day — especially for dieters — has been around for a long time now. But it’s increasingly being questioned.
“Some patients do fine eating two meals a day, while others feel hungrier and overeat later if they skip breakfast,” explains Beth Kitchin, PhD, RDN, an assistant professor at the University of Alabama (UAB) department of nutrition sciences in Birmingham. “We are all different. You have to figure out what works for you.”
Much of the Research on the Importance of Breakfast May Be Biased
For a long time, the consensus has been that people who eat breakfast tend to be thinner, and that breakfast eating helps people consume fewer calories later in the day, thus leading to weight loss. But the proof simply isn’t there, according to UAB research published in December 2015 in Critical Reviews in Food Science Nutrition. Turns out, most of the studies that linked breakfast with weight loss relied on each study subject’s own report of what he or she ate, a method known to provide weak evidence, says Dr. Kitchin.
What’s more, as Marion Nestle, PhD, a professor emerita of nutrition, food studies, and public health at New York University in New York City, points out in her blog Food Politics, many pro-breakfast studies were funded by Cereal Partners Worldwide, which is connected to Nestlé and General Mills, companies that “have an interest in promoting breakfast cereals,” she writes. (Dr. Nestle is not related to the Nestlé company.)
The only way to really know if breakfast plays a crucial role in weight loss is to look at the results of randomized controlled clinical trials, the gold standard in research, Kitchin explains. And, as it turns out, a systematic review and analysis of 13 such studies published January 30, 2019, in the journal BMJ found that the opposite is true: Breakfast eaters consumed more calories during the day, while breakfast skippers lost about a pound more than folks assigned to eat the morning meal.
“The study suggests that the addition of breakfast might not be a good strategy for weight loss,” the authors concluded, adding that the case isn’t open-and-shut, because the quality of the studies was low. In addition, several studies have suggested that eating a high-protein breakfast may help folks trim down.
For example, one oft-cited study coauthored by scientists at the University of Missouri-Columbia department of physiology and nutrition found that premenopausal women who started their day by consuming between 30 and 39 grams of protein ate fewer calories at lunch. It’s important to note that this research was funded by Hillshire Brands, makers of sausages, hot dogs, and other protein-packed foods.
Jillian Michaels’ Top 3 Weight-Busting Breakfasts
Find out which recipes Jillian swears by when it comes to boosting metabolism and losing weight.
The Simple Key to Deciding Whether Breakfast Is for You
In general, whether or not you should eat breakfast is a matter of preference, say Samantha Cassetty, RDN, of New York City. “Generally, I take a personalized approach, although I am in favor of breakfast,” she says. “Your body breaks down muscle tissue overnight, and if you don’t eat breakfast, you’re missing the opportunity to replenish it in the morning,” she explains. Over the course of years, this slow burn of lean muscle could lead to small amounts of weight gain (one to two pounds per year), Cassetty says.
Kitchin has a different opinion, saying that as long as you take in sufficient nutrients throughout each day, there really isn’t a huge danger of weight gain over time.
The exception might be if you are a morning exerciser. If so, Cassetty says, it’s important to replenish protein and carbohydrate stores post-workout to maximize recovery. Yet even this is not a hard-and-fast rule. A small study published in the August 2019 issue of the Journal of Nutrition, for example, suggests that skipping breakfast before a workout and then not eating until midday could reduce the amount of calories you take in during the rest of the day.
In other words, as of yet there’s no definitive answer to the breakfast question, which is why the best advice is to listen to your own body and your healthcare team to determine what works for you.
How to Build a Smart Breakfast (if You’re Eating One)
If you wake up hungry or if you simply want to eat breakfast, choosing a meal that is healthy and balanced — rather than, say, reaching for a bowl of sugary cereal, a pastry, or white toast with jam — is the wisest approach. To optimize your breakfast:
- Reach for whole grains. Whole-grain breads and cereals are better choices than their white or refined-grain counterparts because they’re packed with belly-filling fiber, says Kitchin. Tip: Top your whole-grain bread with nut butter and you’ll have a meal that provides protein and healthy fats too.
- Pack in protein. Aim for at least 20 grams (g) of protein per breakfast, advises Cassetty. (Go on the higher side of this range if you’re more active or a man.) That might be a smoothie made with plain Greek yogurt, fruit, and greens. (One 7-ounce [oz] container of low-fat Greek yogurt supplies 20 g of protein.) Or cottage cheese and fruit (one cup of low-fat cottage cheese has 24 g of protein). If you have more time to cook, two eggs and an egg white offer 16 g of protein.
- Try grab-and-go oats. If you rush out the door most mornings, try prepping containers of overnight oats to ensure you have a stress-free nutritious breakfast. They’re easily prepared by combining old-fashioned oats with nonfat or low-fat milk or yogurt, or soy or almond milk, plus fruit, spices, or nuts and letting the creamy mixture sit in your refrigerator while you sleep, says Cassetty.
- Consider nontraditional foods. There’s nothing wrong with breaking out of a breakfast rut by eating a turkey sandwich or chicken leftovers for breakfast if that’s what you’re in the mood for, says the Tuscaloosa, Alabama–based dietitian Carolyn Williams, PhD, RD, the author of Meals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less. Other good options might include hearty lentil soup, salad topped with hard-boiled eggs and chickpeas, a veggie, goat cheese, and brown rice wrap, or even a handful or two of nut-and-dried-fruit trail mix. “I’m big on individualizing recommendations for people,” says Kitchin.
Bottom line: If you’re struggling with your weight and are skipping breakfast, it’s worth it to try to eat breakfast and see if it helps you make healthier choices during the day or better controls your hunger, Kitchin says. It’s all about finding what’s going to work for your tastes, appetite, goals, and lifestyle.