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
Breakfast: Sambar with 2 rice idlis/ Paneer sandwich with mint chutney.
Lunch: Whole-grain roti with mixed-vegetable curry and one dal.
Dinner: Tofu/chicken curry with mixed vegetables and a fresh spinach salad/chicken gravy with 2 multigrain rotis.
Rice With Vegetable Curry
Breakfast: Chana dal batter pancakes with mixed vegetables and a glass of milk/ bread and egg with fruits.
Lunch: Chickpea curry with brown rice/ White or Brown (Optional) rice with dal.
Dinner: Khichdi with sprout salad/Veg paratha with raita.
Chicken Curry With Vegetable Salad & Roti
Breakfast: Apple cinnamon porridge/ Vegetable uttapam with sambhar.
Lunch: Whole-grain roti with tofu/ Chicken and mixed vegetables Curry.
Dinner: Palak paneer with brown rice/ 2 Multigrain rotis with chicken and curd.
Yogurt With Sliced Fruit
Breakfast: Yogurt with sliced fruits and sunflower seeds/ Poha.
Lunch: Whole-grain roti with vegetable sabzi/ Dal with veg or non veg sabzi and brown rice.
Dinner: Chana masala with Rice and green salad/ One bowl of fruits and vegetables curry with multigrain rotis.
Potato curry with Vegetables
Breakfast: Vegetable dalia and a glass of milk/ 3-4 dal paddu with sambar.
Lunch: Vegetable sambar with brown rice/ 2 multigrain roti with veg/non veg curry.
Dinner: Tofu curry with potatoes and mixed vegetables/ chicken curry with 2 multigrain rotis.
Mix Vegetable Salad
Breakfast: Multigrain parathas with avocado and sliced papaya/ dal paratha with mixed vegetables.
Lunch: Large salad with rajma curry and quinoa/ one bowl mixed vegetable salad.
Dinner: Lentil pancakes with tofu tikka masala/ green salad with mixed vegetables and multigrain roti.
Porridge With Mix Berries
Breakfast: Buckwheat porridge with any seasonal fruit)/ fruit salad with a glass of milk.
Lunch: Vegetable curry with whole-grain roti/ one bowl millet and dal khichdi with multigrain roti.
Dinner: Masala-baked tofu with vegetable curry/ non veg curry (chicken, seafood) with multigrain roti.
7-Day Western Meal Plan For Weight Loss
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
1 slice whole-grain toast
1/2 cup blueberries
1 cup milk (Skim)
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.
4 ounces grilled salmon
1 cup wild rice with 1 tablespoon slivered toasted almonds
1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan
1/2 cup diced cantaloupe topped with
1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts
Burger With Green Salad
3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk
2 links country-style turkey sausage
1 cup blueberries
1/2 cup fat-free cottage cheese with 1/2 cup salsa OR
1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans
1 turkey burger
3/4 cup roasted cauliflower and broccoli florets
3/4 cup brown rice
1 cup spinach salad with 1 tablespoon light balsamic vinaigrette
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
Quesadilla made with 1/2 of one small corn tortilla and 1 tablespoon low-fat jack cheese
1/2 cup diced watermelon
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
1 medium nectarine
1 cup skim milk
4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic
1 medium artichoke, steamed
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
1 light whole-grain English muffin with 1 tablespoon nut butter and 1 tablespoon sugar-free fruit spread
Honeydew melon 1 wedge
1 cup milk (Skim)
2 slices Canadian bacon
Wrap made with 4 ounces thinly sliced lean roast beef, 1 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard
1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing
4 ounces grilled halibut
1/2 cup sliced mushrooms sauteed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans
Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette
1/2 cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt,
1 tablespoon chopped pecans and dash cinnamon
Burrito made with: 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro
1 cup mixed melon
Turkey burger (or one of these veggie burger's)
Salad made with: 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing
1 cup skim milk
5 ounces grilled wild salmon
1/2 cup brown or wild rice
2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing
1/2 cup all-fruit strawberry sorbet with 1 sliced pear
Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto 1/2 cup fresh raspberries
1 small bran muffin
1 cup skim milk
4 ounces sliced turkey breast
Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing
1 medium orange
4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning
1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan cheese
1 cup steamed green beans with 1 tablespoon slivered almonds
Pork Meat Salad
2 slices Canadian bacon
1 whole-grain toaster waffle with sugar-free fruit spread
3/4 cup berries
1 cup skim milk
Salad made with: 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low-fat vinaigrette
1 cup skim milk
4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli, and bell pepper
1/2 cup brown rice
5 medium tomato slices with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar
While most people feel that having 5-6 meals in a day is a lot, your body actually finds it easier to consume the calories in 5-6 small meals as compared to 3 huge meals. Hence it is always advisable to have snacks as mini meals in between the larger meals of the day.
30 Day's Diet Snacks for Indian:
Fruits with buttermilk or green tea
Protein shake with nuts and seeds
Veg sandwich or milk and apple.
Walnuts and dates
Vegetable/ fruit salads
Fresh fruit smoothies or whey protein shakes
Multigrain flour khakras
30 Day's Diet Snacks for Western:
Nuts and seeds with dried fruit
Apple with almond butter
Pink Dream collagen drink made with vital proteins collagen peptides coconut milk, water, and muddled raspberries over ice
1/2 avocado sprinkled with sea salt and lime juice
Roasted cashews with everything bagel spices.
List of Foods to be Avoided
Foods or beverages that are processed, high in calories or high in sugar, do not form the best weight loss diet chart. Not only do they lead to weight gain, they are also bad for your overall health and lead to chronic diseases like diabetes, heart diseases and obesity. It is highly advisable to minimize the consumption of these foods or to avoid them altogether. Here is the list of foods to avoid while you are on diet plan for weight loss.
Highly sweetened beverages such as soda, aerated drinks, sports drinks
Sweeteners like sugar, honey, condensed milk
Foods which have high sugar such as candy, ice cream, cakes, cookies, rice pudding, high sugar cereals etc.
Foods which have high fats such as French fries, chips, fried foods etc.
Trans fats like Vanaspati, margarine, processed foods
Refined oils such as canola oil, soybean oil, grapeseed oil etc.
Refined grains like white bread, white pasta
Occasional treats are fine but consuming these regularly can have debilitating effects on your weight loss as well as your health.
In Conclusion: Following this kind of a diet, with physical exercise in tandem, can help not only in weight loss but also in maintaining an overall healthy lifestyle.
Along with this diet, we highly recommend you follow the weight loss flow for beginners we have provided for maximum results.