Although there are numerous variations of a diet plan, here is one:
7-Day, 1200 Calories Indian Vegetarian Diet Plan for Weight Loss
You can replace the food item with any other item having similar calories and macronutrients.
| Sunday | |
| Breakfast (7:00-8:30AM) | Poha (1 bowl) + Tea / Coffee (1 cup) |
| Mid-Meal (10:00-11:00AM) | Buttermilk (1 glass) |
| Lunch (1:00-2:00 PM) | Rice (1 small bowl) + Mix Dal Curry (1 bowl) + Raita (1/2 cup) |
| Evening (4:00-4:30PM) | Tea / Coffee (1 cup) / Juice (1 glass) / 1 Fruit |
| Dinner (7:00-8:30PM) | Chapatti (1) + Mix Veg. (1 bowl) + Salad |
| Monday | |
| Breakfast (7:00-8:30AM) | Dal Dhokla (1 plate) + Chutney + Tea / Coffee (1 cup) |
| Mid-Meal (10:00-11:00AM) | Buttermilk (1 glass) |
| Lunch (1:00-2:00 PM) | Chapatti (1) + Panner Curry (1 bowl) + Raita (1/2 cup) |
| Evening (4:00-4:30PM) | Tea / Coffee (1 cup) / Juice (1 glass) / 1 Fruit |
| Dinner (7:00-8:30PM) | Chapatti (1) + Methi Veg. (1 bowl) + Salad |
| Tuesday | |
| Breakfast (7:00-8:30AM) | Veg. Utthappam (2 medium) + Chutney + Tea / Coffee (1 cup) |
| Mid-Meal (10:00-11:00AM) | Buttermilk (1 glass) |
| Lunch (1:00-2:00 PM) | Rice (1 small bowl) + Rajma Curry (1 bowl) + Raita (1/2 cup) |
| Evening (4:00-4:30PM) | Tea / Coffee (1 cup) / Juice (1 glass) / 1 Fruit |
| Dinner (7:00-8:30PM) | Chapatti (1) + Gobi Matar Sabzi (1 bowl) + Salad |
| Wednesday | |
| Breakfast (7:00-8:30AM) | Moong Dal Chilla (2 medium) + Chutney + Tea / Coffee (1 cup) |
| Mid-Meal (10:00-11:00AM) | Buttermilk (1 glass) |
| Lunch (1:00-2:00 PM) | Chapatti (1) + Panner Subzi (1 bowl) + Raita (1/2 cup) |
| Evening (4:00-4:30PM) | Tea / Coffee (1 cup) / Juice (1 glass) / 1 Fruit |
| Dinner (7:00-8:30PM) | Chapatti (1) + Palak Sabzi (1 bowl) + Salad |
| Thursday | |
| Breakfast (7:00-8:30AM) | 1 Idli + Sambar ( 1 small bowl) + Tea / Coffee (1 cup) |
| Mid-Meal (10:00-11:00AM) | Buttermilk (1 glass) |
| Lunch (1:00-2:00 PM) | Rice (1 small bowl) + Soya bean Curry (1 bowl) + Raita (1/2 cup) |
| Evening (4:00-4:30PM) | Tea / Coffee (1 cup) / Juice (1 glass) / 1 Fruit |
| Dinner (7:00-8:30PM) | Chapatti (1) + Aloo Sabzi (1 bowl) + Salad |
| Friday | |
| Breakfast (7:00-8:30AM) | Besan Chilla (2 medium) + Chutney + Tea / Coffee (1 cup) |
| Mid-Meal (10:00-11:00AM) | Buttermilk (1 glass) |
| Lunch (1:00-2:00 PM) | Chapatti (1) + Panner Curry (1 bowl) + Raita (1/2 cup) |
| Evening (4:00-4:30PM) | Tea / Coffee (1 cup) / Juice (1 glass) / 1 Fruit |
| Dinner (7:00-8:30PM) | Chapatti (1) + Beans Sabzi (1 bowl) + Salad |
| Saturday | |
| Breakfast (7:00-8:30AM) | Masala Oats (1 plate) + Tea / Coffee (1 cup) |
| Mid-Meal (10:00-11:00AM) | Buttermilk (1 glass) |
| Lunch (1:00-2:00 PM) | Rice (1 small bowl) + Chole Curry (1 bowl) + Raita (1/2 cup) |
| Evening (4:00-4:30PM) | Tea / Coffee (1 cup) / Juice (1 glass) / 1 Fruit |
| Dinner (7:00-8:30PM) | Chapatti (1) + Aloo Gobi Sabzi (1 bowl) + Salad |
7-Day, 1200 Calories Indian Non-Vegetarian Diet Plan for Weight Loss
Here is a plan suitable for meat lovers. You can replace food item with any other item having similar calories and macronutrients.
| Sunday | |
| Breakfast (7:00-8:30AM) | Poha (1 bowl) + Tea / Coffee (1 cup) |
| Mid-Meal (10:00-11:00AM) | Buttermilk (1 glass) |
| Lunch (1:00-2:00 PM) | Rice (1 small bowl) + Chicken Curry (1 bowl) + Raita (1/2 cup) |
| Evening (4:00-4:30PM) | Tea / Coffee (1 cup) / Juice (1 glass) / 1 Fruit |
| Dinner (7:00-8:30PM) | Chapatti (1) + Mix Veg. (1 bowl) + Salad |
| Monday | |
| Breakfast (7:00-8:30AM) | Dal Dhokla (1 plate) + Chutney + Tea / Coffee (1 cup) |
| Mid-Meal (10:00-11:00AM) | Buttermilk (1 glass) |
| Lunch (1:00-2:00 PM) | Chapatti (1) + Chicken Masala (1 bowl) + Raita (1/2 cup) |
| Evening (4:00-4:30PM) | Tea / Coffee (1 cup) / Juice (1 glass) / 1 Fruit |
| Dinner (7:00-8:30PM) | Chapatti (1) + Paneer Curry (1 small bowl) + Salad |
| Tuesday | |
| Breakfast (7:00-8:30AM) | Veg. Utthappam (2 medium) + Chutney + Tea / Coffee (1 cup) |
| Mid-Meal (10:00-11:00AM) | Buttermilk (1 glass) |
| Lunch (1:00-2:00 PM) | Rice (1 small bowl) + Chicken Curry (1 bowl) + Raita (1/2 cup) |
| Evening (4:00-4:30PM) | Tea / Coffee (1 cup) / Juice (1 glass) / 1 Fruit |
| Dinner (7:00-8:30PM) | Chapatti (1) + Soya Sabzi (1 bowl) + Salad |
| Wednesday | |
| Breakfast (7:00-8:30AM) | Moong Dal Chilla (2 medium) + Chutney + Tea / Coffee (1 cup) |
| Mid-Meal (10:00-11:00AM) | Buttermilk (1 glass) |
| Lunch (1:00-2:00 PM) | Chapatti (1) + Chicken Jalfrezi (1 bowl) + Raita (1/2 cup) |
| Evening (4:00-4:30PM) | Tea / Coffee (1 cup) / Juice (1 glass) / 1 Fruit |
| Dinner (7:00-8:30PM) | Chapatti (1) + Methi Veg. (1 bowl) + Salad |
| Thursday | |
| Breakfast (7:00-8:30AM) | 1 Idli + Sambar ( 1 small bowl) + Tea / Coffee (1 cup) |
| Mid-Meal (10:00-11:00AM) | Buttermilk (1 glass) |
| Lunch (1:00-2:00 PM) | Rice (1 small bowl) + Chicken Curry (1 bowl) + Raita (1/2 cup) |
| Evening (4:00-4:30PM) | Tea / Coffee (1 cup) / Juice (1 glass) / 1 Fruit |
| Dinner (7:00-8:30PM) | Chapatti (1) + Palak Sabzi (1 bowl) + Salad |
| Friday | |
| Breakfast (7:00-8:30AM) | Besan Chilla (2 medium) + Chutney + Tea / Coffee (1 cup) |
| Mid-Meal (10:00-11:00AM) | Buttermilk (1 glass) |
| Lunch (1:00-2:00 PM) | Chapatti (1) + Chicken Korma (1 bowl) + Raita (1/2 cup) |
| Evening (4:00-4:30PM) | Tea / Coffee (1 cup) / Juice (1 glass) / 1 Fruit |
| Dinner (7:00-8:30PM) | Chapatti (1) + Aloo Gobi Sabzi (1 bowl) + Salad |
| Saturday | |
| Breakfast (7:00-8:30AM) | Masala Oats (1 plate) + Tea / Coffee (1 cup) |
| Mid-Meal (10:00-11:00AM) | Buttermilk (1 glass) |
| Lunch (1:00-2:00 PM) | Rice (1 small bowl) + Fish Curry (1 bowl) + Raita (1/2 cup) |
| Evening (4:00-4:30PM) | Tea / Coffee (1 cup) / Juice (1 glass) / 1 Fruit |
| Dinner (7:00-8:30PM) | Chapatti (1) + Beans Sabzi (1 bowl) + Salad |
Frequently Asked Questions (FAQs)
Q. How much weight can I lose on a 1200 calorie diet a day?
A. On a 1200 calorie diet, you can lose about 0.5 to 1 kg per week, depending on your starting weight and activity level.
Q. What to eat to get 1200 calories a day?
A. To get 1200 calories a day, eat small portions of whole grains, lean proteins, fruits, vegetables, and low-fat dairy. The blog suggests meals like oatmeal, dal, sabzi, yogurt, and fruits.
Q. How to lose 10 kg in 7 days?
A. Losing 10 kg in 7 days is unsafe and unrealistic. Focus on gradual, healthy weight loss through a balanced diet and exercise instead.
Q. How to lose 5 kg in 15 days?
A. To lose 5 kg in 15 days, follow a strict calorie deficit diet of around 1200 calories per day, including nutritious foods, and increase physical activity. Consult a healthcare professional before starting.
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Can I eat snacks while on this diet?
Eating snacks is not recommended on this diet plan as it may disrupt calorie intake.
I feel hungry all the times. What to do?
Drinking water or herbal tea can help curb hunger between meals.
Can I eat out at restaurants while following this diet?
Eating out should be avoided as it’s challenging to control portion sizes and ingredients.
Will I lose weight faster if I eat less than 1200 calories?
Eating less than 1200 calories is not advisable as it may lead to nutrient deficiencies and slow down metabolism.
Can I drink alcohol while on this diet?
It’s best to avoid alcohol as it adds extra calories and may hinder weight loss progress.