Although there are numerous variations of a diet plan, here is one:
1600 calories Indian Vegetarian Diet Plan for Weight Loss
Repeat the below diet for 30 day. 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) | Smoothie (1 glass) + Handful of mix nuts |
| 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) | Black Chana/Chole Chaat + Curd (1 cup) |
| 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) | Smoothie (1 glass) + Handful of mix nuts |
| 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) | Black Chana/Chole Chaat + Curd (1 cup) |
| Lunch (1:00-2:00 PM) | Chapatti (1) + Panner Sabzi (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) | Smoothie (1 glass) + Handful of mix nuts |
| Lunch (1:00-2:00 PM) | Rice (1 small bowl) + Soyabean 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) | Black Chana/Chole Chaat + Curd (1 cup) |
| 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) | Smoothie (1 glass) + Handful of mix nuts |
| 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 |
1600 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) | Smoothie (1 glass) + Handful of mix nuts |
| 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) | Black Chana/Chole Chaat + Curd (1 cup) |
| 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) | Smoothie (1 glass) + Handful of mix nuts |
| 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) | Black Chana/Chole Chaat + Curd (1 cup) |
| 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) | Smoothie (1 glass) + Handful of mix nuts |
| 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) | Black Chana/Chole Chaat + Curd (1 cup) |
| 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) | Smoothie (1 glass) + Handful of mix nuts |
| 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 |
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