top of page

Weight Loss Meal Plan in 2 Different Cuisines

Updated: Oct 13, 2022

Weight loss diet is a big concern for many and is often the first priority in their fitness plan. Weight loss is not easy and it requires discipline, efforts and patience. It can be only achieved by a healthy lifestyle. Which includes the right meal plan and regular physical activity. Most people have a misconception that weight loss diet requires drastic diets such as intermittent fasting, 10 week diet, keto diet or health supplements (i.e medicines or pills) which is wrong. One requires a balanced diet with the right proportions of all food groups.

Weight Loss Meal Plan Tips

We have included a 7 day meal plan for Indian and Western cuisines. We have also included snacks that you can use for the whole month in both cuisines, and a list of foods to be avoided during your diet.

  • Freshly prepared meals are the always the best choice.

  • Ensure to have all kind of food groups in your diet plan.

  • Breakfasts are to be hearty and wholesome. Options like paratha, idlis, dosa, uttapam, poha and eggs are good choices for Indians. Bread, Eggs, Seasonal fruits, wheat germ, smoothies, oat meal, flax seeds and nuts are good choices for Westerner's.

  • Lunch should be a medium affair and dinner should be light.

  • Dinner should be taken at least two hours before bedtime.

  • Apart from the main meals, there should be 2-3 mini meals as well.

  • These mini meals can consist of fruits, nuts, salads, peanuts etc.

  • Packages, processes, ready to eat foods should be avoided.

  • Water is a very important element of a balanced diet.

  • One meal a week can be a cheat meal. However, ensure that not to go overboard during this time.

  • Avoid things like a zero carb diet or starvation to lose weight that will affect you health.

7-Day Indian Meal Plan For Weight Loss


Rice Idlis with Sambar & chutney

  1. Breakfast: Sambar with 2 rice idlis/ Paneer sandwich with mint chutney.

  2. Lunch: Whole-grain roti with mixed-vegetable curry and one dal.

  3. Dinner: Tofu/chicken curry with mixed vegetables and a fresh spinach salad/chicken gravy with 2 multigrain rotis.


Rice With Vegetable Curry

  1. Breakfast: Chana dal batter pancakes with mixed vegetables and a glass of milk/ bread and egg with fruits.

  2. Lunch: Chickpea curry with brown rice/ White or Brown (Optional) rice with dal.

  3. Dinner: Khichdi with sprout salad/Veg paratha with raita.


Chicken Curry With Vegetable Salad & Roti

  1. Breakfast: Apple cinnamon porridge/ Vegetable uttapam with sambhar.

  2. Lunch: Whole-grain roti with tofu/ Chicken and mixed vegetables Curry.

  3. Dinner: Palak paneer with brown rice/ 2 Multigrain rotis with chicken and curd.


Yogurt With Sliced Fruit

  1. Breakfast: Yogurt with sliced fruits and sunflower seeds/ Poha.

  2. Lunch: Whole-grain roti with vegetable sabzi/ Dal with veg or non veg sabzi and brown rice.

  3. Dinner: Chana masala with Rice and green salad/ One bowl of fruits and vegetables curry with multigrain rotis.


Potato curry with Vegetables

  1. Breakfast: Vegetable dalia and a glass of milk/ 3-4 dal paddu with sambar.

  2. Lunch: Vegetable sambar with brown rice/ 2 multigrain roti with veg/non veg curry.

  3. Dinner: Tofu curry with potatoes and mixed vegetables/ chicken curry with 2 multigrain rotis.


Mix Vegetable Salad

  1. Breakfast: Multigrain parathas with avocado and sliced papaya/ dal paratha with mixed vegetables.

  2. Lunch: Large salad with rajma curry and quinoa/ one bowl mixed vegetable salad.

  3. Dinner: Lentil pancakes with tofu tikka masala/ green salad with mixed vegetables and multigrain roti.


Porridge With Mix Berries

  1. Breakfast: Buckwheat porridge with any seasonal fruit)/ fruit salad with a glass of milk.

  2. Lunch: Vegetable curry with whole-grain roti/ one bowl millet and dal khichdi with multigrain roti.

  3. Dinner: Masala-baked tofu with vegetable curry/ non veg curry (chicken, seafood) with multigrain roti.

‍7-Day Western Meal Plan For Weight Loss


Couscous Salad


  1. 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes

  2. 1 slice whole-grain toast

  3. 1/2 cup blueberries

  4. 1 cup milk (Skim)


  1. Salad made with: 3/4 cup cooked couscous, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette.


  1. 4 ounces grilled salmon

  2. 1 cup wild rice with 1 tablespoon slivered toasted almonds

  3. 1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan

  4. 1/2 cup diced cantaloupe topped with

  5. 1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts


Burger With Green Salad


  1. 3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk

  2. 2 links country-style turkey sausage

  3. 1 cup blueberries


  1. 1/2 cup fat-free cottage cheese with 1/2 cup salsa OR

  2. 1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans


  1. 1 turkey burger

  2. 3/4 cup roasted cauliflower and broccoli florets

  3. 3/4 cup brown rice

  4. 1 cup spinach salad with 1 tablespoon light balsamic vinaigrette


Grilled Chicken


  1. Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa

  2. Quesadilla made with 1/2 of one small corn tortilla and 1 tablespoon low-fat jack cheese

  3. 1/2 cup diced watermelon


  1. Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing

  2. 1 medium nectarine

  3. 1 cup skim milk


  1. 4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic

  2. 1 medium artichoke, steamed

  3. 1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing


Wheat tortilla