7 Day Diet Chart Plan for Weight Loss

Embark on a transformative journey where flavorful plant-based vegetarian flavors meet weight loss goals. Our 7-Day Vegetarian Diet Plan is a healthy yet tasteful crafted to settle your taste buds while effortlessly melting away those stubborn kilos. Bid farewell to bland and restrictive diets and embrace a world of wholesome, nutrient-dense meals bursting with vibrant colors and textures.

From energising breakfasts to soul-satisfying dinners, each bite is a celebration of nature’s bounty. This 7 day eating plan to lose weight is carefully curated to nourish your body and delight your senses. Unlock the power of home Indian cuisine and discover a newfound zest for healthy living.

Meal Preps for 7 Day Diet Plan for Weight Loss

  • Use minimum oil and completely avoid deep frying.
  • After using the mix dal batter, refrigerate it and use it the next day.
  • Avoid high-calorie foods and track the food you eat.
  • Exercise portion control.
  • Avoid overeating.
  • Include more and more vegetables in your meals to make up for the calorie deficit you are going to maintain.

Read More: Best Indian Diet Plan Chart for Weight Loss

Day 1

Meal Time (Calorie) Menu
Morning Drink (3 calories)

A glass of lukewarm lime water

Breakfast (218 calories)

2 pieces of besan chilla

Mid-Day Snack (88 calories)

1 apple

Lunch (284 calories)

2 multigrain rotis

A katori of any seasonal sabji of your choice

1 katori of sprouts

Evening Snack (45 calories)

A glass of buttermilk

Dinner (323 calories)

1.5 katori of vegetable pulao

A small plate of green salad

A small katori of curd

Total Nutritional Count: 961 calories, 29 grams of protein, 34.5 grams of fat, 136 grams of carbohydrates, and 23 grams of fibre.

Read More: Is Diabetes An Unexplained Reason For Weight Loss?

Day 2

Meal Time (Calorie) Menu
Morning Drink (1 calories)

Two teaspoons apple cider vinegar in water.

Breakfast (198 calories)

2 pieces of vegetable stuffed rotis

A small katori of sprouts

Mid-Day Snack (38 calories)

A glass of coconut water

Lunch (456 calories)

2 multigrain rotis

A katori of paneer bhurji

A katori of any sabji

A portion of green salad

Evening Snack (113 calories)

A handful of mixed nuts (almond, walnut, cashew, etc.)

Dinner (348 calories)

2 multigrain rotis

A katori of any sabji (chole, rajma, etc.)

A katori of sprouts

Total Nutritional Count: 1151 calories, 29 grams of protein, 34.5 grams of fat, 130 grams of carbohydrates, and 23 grams of fibre.

Read More: Lose Your Weight to Reverse Diabetes

Day 3

Meal Time (Calorie) Menu
Morning Drink (13 calories)

A cup of ginger tea

Breakfast (163 calories)

1.5 katori of vegetable upma

Mid-Day Snack (46 calories)

Any single seasonal fruit

Lunch (201 calories)

A katori of cooked brown rice

A katori green vegetable salad

A katori of any vegetable curry

Evening Snack (135 calories)

Half katori of roasted chana

Dinner (401 calories)

2 pieces of mixed dal dosa

1 katori of sambar

2 tablespoons of coconut peanut chutney

Total Nutritional Count: 958 calories, 30 grams of protein, 34.5 grams of fat, 135.4 grams of carbohydrates, and 23 grams of fibre.

Read More: 7 Best Foods That Burn Fat & Help You Lose Weight

Day 4

Meal Time (Calorie) Menu
Morning Drink (2 calories)

A glass of lukewarm water with half a tablespoon of turmeric

Breakfast (337 calories)

2 pieces of vegetable  and paneer stuffed sandwiches

Mid-Day Snack (37 calories)

A cup of mixed fruits

Lunch (398 calories)

3 pieces of mixed dal idlis

A katori of sambar

2 tablespoons of coconut chutney

Evening Snack (45 calories)

A glass of buttermilk

Dinner (212 calories)

1.5 katori of Khichdi

A katori of sprouts

Total Nutritional Count: 1029 calories, 29 grams of protein, 34.5 grams of fat, 136.4 grams of carbohydrates, and 23 grams of fibre.

Read More: Best Indian Diet Plan Chart for Weight Loss

Day 5

Meal Time (Calorie) Menu
Morning Drink (31 calories)

A glass of water with chia seeds

Breakfast (123 calories)

1.5 katori of homemade vegetable oats

Mid-Day Snack (46 calories)

1 cup of any seasonal fruit

Lunch (383 calories)

2 pieces of multigrain rotis

A katori paneer curry

A katori sprout mixed salad

Evening Snack (134 calories)

A katori of boiled chickpea chaat

Dinner (377 calories)

A katori of cooked rice

A katori of vegetable dal

A katori of any sabji of your choice

A katori of sprout salad

Total Nutritional Count: 1093 calories, 29 grams of protein, 34.5 grams of fat, 136 grams of carbohydrates, and 23 grams of fibre.

Read More: Is Apple Good for Diabetes Patients?

Day 6

Meal Time (Calorie) Menu
Morning Drink (2 calories)

A cup of aloe vera juice in water

Breakfast (166 calories)

1.5 katori of vegetable upma

Mid-Day Snack (108 calories)

2 pieces of dal dhokla

Lunch (389 calories)

2 multigrain rotis

A katori of soya chunks sabji

A katori of green salad

A katori of cucumber raita

Evening Snack (100 calories)

A katori of curd with flax seeds

Dinner (312 calories)

100 grams of grilled panner/mushroom

A katori of sprout chaat

Total Nutritional Count: 1069 calories, 29 grams of protein, 34.5 grams of fat, 135 grams of carbohydrates, and 22.7 grams of fibre.

Read More: Are Dates Good for People With Diabetes?

Day 7

Meal Time (Calorie) Menu
Morning Drink (4 calories)

A cup of cinnamon tea

Breakfast (218 calories)

1.5 Katori of mixed millet pulao with veggies

Mid-Day Snack (91 calories)

Handful of nuts, i.e. walnuts, 5 almonds and 5 cashews

Lunch (422 calories)

A katori of paneer sauteed vegetable sabji

A katori of cooked rice

A katori of mixed dal

A katori of green salad

Evening Snack (120 calories)

 1.5 katori of corn soup

Dinner (388 calories)

1.5 katori of cauliflower fried rice

1 katori of tofu curry

1 katori of salad

Total Nutritional Count: 1225 calories, 29 grams of protein, 34 grams of fat, 138 grams of carbohydrates, and 23 grams of fibre.

Read More: Is Sweet Potato Good for Diabetes?

Conclusion

By the end of Day 7, you have successfully completed this seven day meal plan for weight loss. Follow this meal plan for some months, and you will definitely get this result. Pair this plan with workouts to witness enhanced results.

FAQ’s(Frequently Asked Questions)

How to lose 5kg in a week vegetarian?

Losing 5 kg in a week is tough. For this, you need to cut your carb intake heavily and indulge in intense workout sessions. Maintaining a calorie deficit is a must. Switch to protein-rich meals and completely avoid processed foods and outside food. You can also follow our & day vegetarian diet plan for weight loss.

What to avoid for weight loss?

Avoid the following foods to fast-track your weight loss:
Refined and processed foods like white-colored foods
Sugary drinks
Mithais
Alcohol
Processed meats
Bakery products
Refined grains

What to eat to lose belly?

Consuming the following foods in measured amounts to lose weight:
Whole grains
Fiber-rich foods
Legumes
Nuts
Seeds
Fruits
Beans

Last Updated on by Dr. Damanjit Duggal 

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