7 day diet plan for weight loss
There’s this common belief that vegetarian diets really don’t provide enough to meet what the body needs, but that’s just not the case.
Sure, a vegetarian diet may miss out on a few nutrients here and there, but if we mix up our foods or use fortifications, it’s pretty simple to fulfill our nutritional needs. Take rice and dal or beans, for instance; when we mix them, we get a complete protein.
Brown and white rice isn’t that great in terms of lysine, but they do have a lot of methionine. On the other hand, beans have plenty of lysine, yet they lack methionine. Over the years, vegetarian diets have actually evolved quite a bit to ensure they provide enough nutrition.
So, considering all this, an Indian diet aimed at weight loss could really be a wonderful experience. With this type of diet, you can shed those pounds while enjoying delicious meals.
Let’s explore what an Indian diet plan for weight loss might look like. Just remember, it’s always a good idea to consult with your dietician before starting any diet, so you can tailor it to meet your specific health goals.
So, here’s the complete list of what you got to pick up, plus don’t forget to check if you have some basics in your pantry. Morris suggests you kick things off over the weekend, that way you can whip up a big batch of veggie soup, which can help your body adjust a bit before you get into a hectic week. Her approach cuts back on carbs for the first few days, then gradually brings back whole grains. And, if you feel like switching things around, there are plenty of healthy snack options available, just remember to grab a piece of fruit or some veggies, along with some protein.
A plan for preparing meals for your diet plan.
Day One: A Fresh Beginning Full of Energy
- Breakfast: green smoothie (made with ½ banana + ½ cup frozen mango + 1 cup kale + ½ cup plain, low-fat Greek yogurt + ½ small avocado + ½ cup nonfat milk), Blended oatmeal that has been soaked, mixed together with fresh fruits such as bananas and apples.
- lunch: 2 cups Veggie Soup before lunch 1 hours, after Chapati with vegetable curry.
- Afternoon snack: 1 cup of baby carrots and sugar snap peas plus 2 tablespoons of hummus, Chickpea salad with vegetables.
- Dinner: 4 oz salmon + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds, Brown rice with lentils.
- 1,226 TOTAL CALORIES FOR A DAY.
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Day Two: The Nutrient-Rich day
- Breakfast: Moong dal Chila with glass of milk. berry smoothie (made with ½ banana + 1 cup frozen strawberries + ½ cup plain, low-fat Greek yogurt + ½ cup nonfat milk).
- lunch: 2 cups Veggie Soup before 1 hours, after Whole wheat chapati with soya bean curry.
- Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki, Glass of smoothie with banana, mango and yogurt.
- Dinner: Bowl of quinoa and vegetable stir-fry, ½ cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil.
- 1,230 TOTAL CALORIES FOR THE DAY.
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Day Three: The good Balanced food day
- Breakfast: Bowl of Daliya with one fruit, green smoothie (made with ½ banana + ½ cup frozen mango + 1 cup kale + ½ cup plain, low-fat Greek yogurt + ½ small avocado + ½ cup nonfat milk).
- Lunch: Vegetable fried rice with curd on the side, ½ cup cooked quinoa + 1 cup cherry tomatoes & chopped cucumber + 2 tablespoons feta cheese + 1 tablespoon vinaigrette.
- Afternoon Snack: Bhel puri with lots of vegetables and one citrus fruit, 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus.
- Dinner: 4 oz mahi-mahi + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds, Stir fried tofu with vegetables.
- 1,239 TOTAL CALORIES FOR THE DAY.
Day four: The Filling and Wholesome day
- Breakfast: Vegetable poha with chai, Overnight Oats with blueberries (made with ½ cup oats + 1 tablespoon chia seeds + ½ cup nonfat milk + ½ cup plain, low-fat Greek yogurt + ½ cup blueberries) +1 banana.
- Lunch: Bowl of vegetable rice. 3 oz tuna + 2 cups mixed greens + 1 cup cherry tomatoes & chopped cucumber + 1 tablespoon vinaigrette.
- Afternoon Snack: 1 cup broccoli & cauliflower, Bowl of dry roasted makhana.
- Dinner: Methi paratha with a bowl of curd, ½ cup roasted sweet potatoes + 1 cup roasted Brussels sprouts.
- 1,303 TOTAL CALORIES FOR THE DAY.
Day 5: The body Refreshing day Diet Plan
- Breakfast: Fresh fruit salad with a dash of lime juice,
- Lunch: Bowl of brown rice and sambar,
- Afternoon Snack: Roasted papad with salad.
- Dinner: Bowl of vegetable millet khichdi
- 1,320 TOTAL CALORIES FOR THE DAY.
Day 6: The day of Smart choice Diet plan
- Breakfast: Paneer paratha with curd.
- Lunch: Bowl of brown rice with moong dal
- Afternoon Snack: Bowl of clear soup with grilled vegetable sandwiches
- Dinner: Vegetable biryani with raita
- 1,370 TOTAL CALORIES FOR THE DAY.
Day 7: At last, a Satisfying end Diet plan
- Breakfast: Dosa made from millet served with green chutney.
- Lunch: Sprouts vegetable served with Jawar roti.
- Afternoon Snack: Juice made from fresh fruit.
- Dinner: A bowl of rajma served with brown rice.
- 1,340 TOTAL CALORIES FOR THE DAY.
Why is diet plan important while trying to weight loss?
Diet matters a lot in weight loss since it helps control how many calories you take in. It’s usually simpler to cut back on calories by changing what you eat than to burn a lot more calories through working out. There’s a common idea called the 80/20 rule, which suggests that 80% of weight loss comes from what you eat and 20% from exercise. This is a useful tip but remember that the exact mix can change based on what works for each person.