indian diet plan for weight loss

Best Indian diet plan for weight loss. 7-days diet chart

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 made based on your different body factors like age, height, gender, weight, medical factors, etc.

You can not copy any diet plans randomly available on the internet.

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 in trouble.

Indian diet plan for weight loss: Veg

Here comes the complete list of best Indian diet 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 lunch (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:

Weight loss diet plan Indian dinner: North and South Indian

Below is the list of diet dinner 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.

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.

If you ask me to put some diet plans to be followed weekly then it is not advisable.

The reason is, you need to consult an authorized dietician and make your own diet plan than copying any diet plan shown online on the other 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.

7-day Indian diet chart veg meal plan:

Day 1 veg diet chart:

Meal HourDiet Meal (Size)Approx Calories
Break-
fast
Flatten-rice mix veg poha (150 g)
+ One fruit
200 cal
Lunch2 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
Dinner2 roti (70g) + Gobi Sabji (100g)
+ Mix Veg Salad (150 g)
300 cal

g = gram

Lose weight with keto diet: Indian keto diet: Weight loss guide to Ketogenic diet plan.

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

Day 2 veg diet chart:

Meal HourDiet Meal (Size)Approx Calories
Break-
fast
Oats veggie upma (150g) + One fruit200 cal
LunchBrown Rice (150g) + Moong dal (150g) +
Lauki raita (150g) + Mix veg salad (150g)
400 cal
Evening
Snack
Flatten-rice mix veg poha (150g)200 cal
Dinner2 roti (70g) + Bhindi Sabji (100g)
+ Mix Veg Salad (150 g)
300 cal

g = gram

Day 3 veg diet chart:

Meal HourDiet Meal (Size)Approx Calories
Break-
fast
Millet Upma (150g) + One fruit200 cal
Lunch2 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
DinnerCorn Daliya Khchidi (200g)
+ Mix veg Sabji (250)
300 cal

g = gram

Day 4 veg diet chart:

Meal HourDiet Meal (Size)Approx Calories
Break-
fast
Palak Methi Chilla (130g) +
Tomato Chutney (2 tbsp)
200 cal
Lunch2 roti (70g) + Rajma Sabji (150g) +
Cucumber raita (150g) + Mix veg salad (150g)
400 cal
Evening
Snack
Chana Chaat (150g) + 1 fruit200 cal
DinnerOats Khichdi (200g) + Mix veg sabji (250g)300 cal

g = gram

Day 5 veg diet chart:

Meal HourDiet Meal (Size)Approx Calories
Break-
fast
Moong dal Chilla (1pc) +
Peanut Chutney (1 tbsp)
200 cal
Lunch2 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
DinnerMillet Khichidi (200g) + Mix veg Sabji (220g)300 cal

g = gram

Day 6 veg diet chart: Weekend Special

Meal HourDiet Meal (Size)Approx Calories
Break-
fast
Brown bread sandwich (130g)200 cal
Lunch2 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
DinnerOats Khichdi (200g) +
Mix veg sabji (250g)
300 cal

g = gram

Day 7 veg diet chart: Weekend Special

Meal HourDiet Meal (Size)Approx Calories
Break-
fast
Chana Chaat (150g) + 1 fruit200 cal
LunchVeg Briyani (100g) + Paneer Bhurji (100g)
+ Mix veg raita (150g) + Mix veg salad (150)
400 cal
Evening
Snack
Brown bread sandwich (130g)200 cal
Dinner2 roti (70g) + Mix Veg Sabji (100g)
+ Mix Veg Salad (150 g)
300 cal

g = gram

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 focussed on eating healthy food in your calorie budget. It does not mean if any junk food fall in 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 practiced for a long time in most of the cultures.

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

Dieting Meaning: Simply put

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 both.

Calories IN equivalent to calories OUT. If you consume calories less than you burn, you put on 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 the 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 in it. 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 it’s anti-inflammatory and antibacterial traits. And, even used since olden days in medical practice (Ayurveda) in India.

Let me know in the comment below if you want recipes of 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 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 inspirations 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

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4 thoughts on “Best Indian diet plan for weight loss. 7-days diet chart”

    1. It is advisable to eat something light at the dinner. I think it is best to eat rice at lunch. Also, better replace white rice with brown rice.

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