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 |
Frequently Asked Questions (FAQs)
Q. How to lose weight in 30 days Indian diet?
A. Follow a balanced Indian diet plan with whole grains, lean proteins, fruits, vegetables, and healthy fats. Maintain a calorie deficit and incorporate regular exercise.
Q. How to lose 10 kgs in 1 month?
A. Losing 10 kgs in 1 month is challenging and may not be healthy. Aim for a calorie deficit, balanced meals, and consistent exercise. Consult a healthcare professional for personalized guidance.
Q. How to lose 10 kgs in 2 months Indian diet?
A. Follow a balanced Indian diet plan with a calorie deficit, including whole grains, lean proteins, fruits, and vegetables. Combine with regular exercise and healthy lifestyle habits.
Q. How can I lose 5 kg in 7 days?
A. Losing 5 kg in 7 days is not recommended as it can be unhealthy. Focus on a strict calorie deficit, nutrient-dense foods, and increased physical activity, but always consult a healthcare professional before starting.
Right Health is a smart, adaptable diet coaching app that will help you achieve your fitness goal while you enjoy your food and life.
Our approach includes –
- Personalised quantified nutrition tailored for you and your goal
- Adaptive plan that accommodates your lifestyle
- Focus on sustainability and maintainability
Download RIGHT app from playstore.
Is it okay to repeat meals during this 30-day diet plan?
Repeating meals occasionally is fine, but try to incorporate variety for balanced nutrition.
Can I eat fruits other than those mentioned in the plan?
Yes, you can include other fruits, but be mindful of portion sizes and calorie intake.
What should I do if I don’t like certain foods in the diet plan?
You can substitute disliked foods with similar alternatives to maintain the nutritional balance of the diet.
Will I gain weight back after completing the 30-day plan?
Weight maintenance depends on adopting a healthy lifestyle post-plan, including balanced eating and regular exercise.
Can I continue this diet plan beyond 30 days for more weight loss?
It’s advisable to consult a healthcare professional before extending the diet plan to ensure it meets your nutritional needs and health goals.