Although there are numerous variations of a diet plan, here is one:
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 |
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 |
RIGHT 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.