7 day Indian Diet Plan for Weight Loss

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.

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