Best Indian diet plan for weight loss (Diet chart, pdf 1100 calories)

You will get a lot of advice on the Internet about the best Indian diet plan for weight loss.

But most people just write about diet plans just to write and not disclose the fact in the first place that following a random diet plan is not advisable at all. Therefore, I put the fact in the first place itself.

The important thing about the diet plan is that it varies from person to person and is made based on your different body factors like age, height, gender, weight, medical factors, etc.

That said, below is the 7-day Indian diet plan for weight loss example for 1100 calories per day.

7-day Indian diet chart for weight loss veg. Example (1100 calories):

Here is the meal combo for breakfast, lunch, evening snacks, and dinner for approx 1100 calories for 7 days.

7-day Indian diet chart veg meal plan:

1. Day 1 veg diet chart:

Meal Hour	Diet Meal (Size)	Approx Calories
Break- fast	Flatten-rice mix veg poha (150 g) + One fruit	200 cal
Lunch	2 roti (70g) + Tur dal (150g) + Kheera raita (150g) + Mix veg salad (150g)	400 cal
Evening Snack	Vegetable Suji upma (130g) + Mix Veg Soup (150g)	200 cal
Dinner	2 roti (70g) + Gobi Sabji (100g) + Mix Veg Salad (150 g)	300 cal

g = gram

This is how Rujuta’s diet plan helped Indian celebrities lose weight: Read Rujuta’s diet plan to lose weight

2. Day 2 veg diet chart:

Meal Hour	Diet Meal (Size)	Approx Calories
Break- fast	Oats veggie upma (150g) + One fruit	200 cal
Lunch	Brown Rice (150g) + Moong dal (150g) + Lauki raita (150g) + Mix veg salad (150g)	400 cal
Evening Snack	Flatten-rice mix veg poha (150g)	200 cal
Dinner	2 roti (70g) + Bhindi Sabji (100g) + Mix Veg Salad (150 g)	300 cal

g = gram

Must read bestselling Indian weight loss diet book for weight loss: Khaiye Aur Vajan Ghataiye: Don’t Lose Your Mind Lose Your Weight by Rujuta

3. Day 3 veg diet chart:

Meal Hour	Diet Meal (Size)	Approx Calories
Break- fast	Millet Upma (150g) + One fruit	200 cal
Lunch	2 roti (70g) + Moong dal (150g) + Mix veg raita (150g) + Mix veg salad (150g)	400 cal
Evening Snack	Moong dal Chilla (1pc) + Peanut Chutney (1 tbsp)	200 cal
Dinner	Corn Daliya Khchidi (200g) + Mix veg Sabji (250)	300 cal

g = gram

Are you a vegan and running short of protein in your diet? Here is the collection of best vegan whey protein in India: Vegan whey protein list

4. Day 4 veg diet chart:

Meal Hour	Diet Meal (Size)	Approx Calories
Break- fast	Palak Methi Chilla (130g) + Tomato Chutney (2 tbsp)	200 cal
Lunch	2 roti (70g) + Rajma Sabji (150g) + Cucumber raita (150g) + Mix veg salad (150g)	400 cal
Evening Snack	Chana Chaat (150g) + 1 fruit	200 cal
Dinner	Oats Khichdi (200g) + Mix veg sabji (250g)	300 cal

g = gram

5. Day 5 veg diet chart:

Meal Hour	Diet Meal (Size)	Approx Calories
Break- fast	Moong dal Chilla (1pc) + Peanut Chutney (1 tbsp)	200 cal
Lunch	2 roti (70g) + Soyabean sabji (120g) + Mix veg raita (150g) + Mix veg salad (150g)	400 cal
Evening Snack	Flatten-rice mix veg poha (150 g)	200 cal
Dinner	Millet Khichidi (200g) + Mix veg Sabji (220g)	300 cal

g = gram

Lose fat with intermittent fasting: Intermittent fasting for weight loss – How to & Benefits.

A must-read guide to losing weight successfully: The best practical weight loss motivation tips to follow

6. Day 6 veg diet chart. Weekend Special

Meal Hour	Diet Meal (Size)	Approx Calories
Break- fast	Brown bread sandwich (130g)	200 cal
Lunch	2 roti (70g) + Palak Paneer (120g) + Mix veg raita (150g) + Mix veg salad (150g)	400 cal
Evening Snack	Moong dal Chilla (1pc) + Peanut Chutney (1 tbsp)	200 cal
Dinner	Oats Khichdi (200g) + Mix veg sabji (250g)	300 cal

g = gram

7. Day 7 veg diet chart: Weekend Special

Meal Hour	Diet Meal (Size)	Approx Calories
Break- fast	Chana Chaat (150g) + 1 fruit	200 cal
Lunch	Veg Briyani (100g) + Paneer Bhurji (100g) + Mix veg raita (150g) + Mix veg salad (150)	400 cal
Evening Snack	Brown bread sandwich (130g)	200 cal
Dinner	2 roti (70g) + Mix Veg Sabji (100g) + Mix Veg Salad (150 g)	300 cal

g = gram

Just to remind you again, you should not copy any diet plans randomly available on the internet.

You need to consult an authorized dietician and make your own diet plan than copying any diet plan shown online on the websites.

I would recommend you to focus more on knowing what constitutes a perfect diet plan than asking me to put any random diet chart for you to follow. This is an example of a meal plan just for your information.

That said, let me list down some important Indian diet food you can try with your diet plan. My role as an author is to guide you on what is true and recommended and not make you fall into trouble.

Indian diet plan for weight loss in one month PDF

Find the PDF for the Indian diet plan for weight loss in one month, just for your reference.

Download the PDF file for future reference. I have also put some of the recipes links in the diet plan PDF so that you can visit anytime directly from the PDF.

These diet recipes will be helpful in case you are running short of healthy recipes ideas to prepare for your diet plan.

Veg Indian diet plan for weight loss:

Here comes the complete list of the best Indian diets to lose weight. At the end of this article, you will get a 7-days Indian diet chart and the recipes links.

Weight loss diet breakfast. Veg North and South Indian:

List of dishes you can try for breakfast as per your diet plan (North & South Indian)

• Oats Porridge with veggies mix in it (Get the Recipe)
• Chana chaat salad (Get the Recipe)
• Moong dal chilla (Get the recipe)
• 2 brown rice idli with sambhar
• Oats Porridge with curd, dry nuts & fruits
• Flatten rice poha
• Millet vermicelli poha
• Upma
• Oats Porridge with milk (Can add Jaggery or Honey)

Dalia Upma recipe video

Read how I lost 17 kgs in around 4 months following these simple diets and just by brisk walking.

Weight loss Indian diet lunch. Veg North and South Indian:

Below is the list of diet lunches (North & South Indian) you can try.

• 2 rotis (Multigrain preferred)/ Brown rice(1 Katori), 1 Katori toor dal or sambhar, low-calorie veggies curry & mix veg salad.
• Two rotis/ Brown rice(1 Katori) , 1 Katori moong dal or Sambhar, paneer bhurji & mix veg salad.
• Brown rice(1 katori)/2 rotis, Tofu Bhurji, Mix veg in spinach curry or Sambhar & Mix veg salad.
• Brown rice(1 Katori)/2 Rotis, Brocolli, bell peppers, mushroom mix curry, Toor dal or sambhar, mix veg salad.
• These are diet lunch combo ideas you can try as per your diet plan.

Tip: Always complete your dinner 2 hours before hitting your bed. And, avoid drinking water immediately after your meal.

Here are some of the best weight loss tips and advice you must follow for 100% weight loss success:

• Best tips to lose weight fast: Find how in 8 steps
• How to lose weight in a week at home – A beginner guide

Weight loss diet plan Indian dinner. North and South Indian:

Below is the list of diet dinners you can try.

• Corn Daliya Khichdi (Check Daliya recipe), Tofu Bhurji with mix veg salad
• Oats mix veg khichdi (Get the Recipe), Paneer Bhurji, Mix veg salad
• Dal Dhokli with Mix Veg Salad
• 2 rotis with mix veg curry and salad

Corn Daliya recipe video

Here is the recipe video of corn daliya

Tip: Prefer eating light dinner 2 hours before bedtime

Note: Above is the list of healthy diet food you can include in your diet as per your diet plan. Calorie control means quantity control. So, consult your dietician for the quantity and adjust accordingly. Above are the diet food ideas and not the diet chart.

Dieting: Supervised Healthy Eating

Dieting is the practice of eating foods in a manner to control your body weight focussed on preventing diseases, such as diabetes and obesity. Many get confused about the actual meaning of dieting.

Your dieting must be focused on eating healthy food in your calorie budget. It does not mean if any junk food fall into your calorie budget you start munching it straight away.

Dieting is not simply eating in controlled calories, but eating healthy foods in your calorie budget.

Junk food like a slice of PIZZA having about 250 calories might be looking good to you to munch. But you have to avoid unhealthy foods and your plan should be targeted towards healthy low calories food to avoid any future health issues like obesity, heart issues, and diabetes.

Dieting since olden days in India

The beauty of Indian dishes and cultures is that many things are scientifically proven and practiced accordingly. You will see the culture of fasting and even there is a given time slot to eat food. Timely eating is very important in dieting.

Reason for dieting

Fasting, on the other hand, is also crucial for a healthy lifestyle, and this is the reason why it existed and was practiced for a long time in most cultures.

But, now people fail to practice these olden days routine and suffer from issues like obesity and diabetes. Maybe these terms like dieting and diet plan have not existed back then but now people’s unhealthy lifestyles made these modern terms exist.

The meaning of dieting and diet plans

The best Indian diet plan for weight loss is one that helps to keep you healthy in the long run. There is a simple rule of dieting and science behind it. Actually, it is a combo of science and maths.

Calories IN equivalent to calories OUT. If you consume calories less than you burn, you lose weight. On the other hand, consuming more calories than you burn makes you gain weight.

If you want to reduce your weight you need to work on your eating habits and control your daily calorie intake. Not only this, you have to balance all nutrients in your diet to be called a balanced diet.

A perfect balance diet is one that has all important macro(Protein, fat, carbs, etc) and micronutrients(Minerals & Vitamins) in it. With this balanced diet, you can have your best Indian diet plan to lose weight.

When you understand the basics of dieting, you will figure out, it is not only calories that you have to check but other nutrients as well, like carbs. Indian foods are composed of mostly carbs, like rotis, rice, potatoes, etc. So, carbs control is very crucial in addition to controlling overall calories to make your plate perfect for balance dieting.

Suggested article for you: How many carbs a day to lose weight?

What makes the Indian diet (plans) unique

The best part of Indian food is that it contains all the important nutrients. You will find all major sources of nutrients in Indian foods like lentils, vegetables, grains, dairy products, etc.

India is a country where people mostly prefer eating vegetarian foods over non-veg. Meaning, India’s vegetable consumption is more compare to other countries.

One best part of vegetables is that it is perfect for dieting, and almost all veggies can be eaten in volume. Because they are low in calories and carbs.

Tip: Include as many veggies in your diet plan as possible. They are low in calories and can be consumed in volume making you feel full and works best on carb control.

Know your protein here: Protein-rich food in India for vegetarians – Top 11 list

Most Indians prefer to eat vegetarian foods due to culture and tradition. Spices like turmeric are used in almost all Indian dishes. Turmeric is known for its anti-inflammatory and antibacterial traits. And, even used since the olden days in medical practice (Ayurveda) in India.

Let me know in the comment below if you want recipes for any dishes mentioned above.

Conclusion on an Indian diet plan for weight loss

A perfect diet plan is one that is health-friendly, not just calories friendly. I hope you got an idea of what is the best Indian diet plan for weight loss and what is the correct way to create one for yourself. Just to remind you again, always follow your own diet plan and don’t simply copy others’ plans.

Always, drink at least 10 glasses of water a day. It is highly recommended to do.

It is always recommended to workout on a daily basis to let your diet plan work best for you. I have made a complete list of easy simple workouts you can do. You can check the link below.

Follow these easy workouts to burn fat: Exercises to lose weight at home fast – Simple, easy & effective

You can do simple exercises like brisk walking which really helped me lose my soaring weight. Read about my weight loss journey with brisk walking. I hope, you get some tips and inspiration reading it. Check the link below.

Here is how my weight loss journey with just brisk walking: Walking for weight loss – My weight loss journey

Do not forget to follow my Instagram account where I keep posting weight loss-friendly tips, diets, and inspirations. You can follow me on Instagram here