Sample weight loss Indian diet plan
Found this to be useful and practical so sharing.
Breakfast
a. Home-made rava idlis with sambar (no coconut
chutney)
b. Whole green moong chilla with mint and dhania chutney
c. Oats upma – made with vegetables (try using steel cut oats for added fibre)
Mid-morning snack
a. Chaas made with 1/3 cup low fat dahi – add fresh dhania, rock salt, and jeera powder
b. Mango milkshake – ½ mango + ½ cup (125 ml) low fat milk (NO added sugar)
c. Fruit chaat – 1 cup mixed fruit (use fruits with higher fibre – apple, pineapple, guava, pear. Add chaat masala + a pinch of rock salt)
Lunch
Phulkas – 2 Start with 1 cup salad – all raw vegetables
Dal – ½ cup moong, toor
Brown rice – ½ cup cooked Plus ½ cup cooked sabji Chowli (black-eyed peas)
Lapsi rava (broken wheat) – ½ cup cooked
Focus on green vegetables Rajma (kidney beans)
Jowar rotis (made with 3.5 tbsp atta)
Chole (Chickpeas)
Methi/palak rotis
Low-fat paneer – 50 grams
Aloo/potato – ½ cup cooked
Moong sprouts
Waal (White beans)
Mid-afternoon snack
a. 1 utapam made with less oil + roasted tomato chutney
b. Home-made Bhel:
1 cup murmura
½ cup roasted chana
¼ cup plain roasted peanuts
¼ cup mixed tomato + onion + dhania
Green chutney made from pudina and dhania
c. Steamed methi muthiya (Gujrati snack):
Made with combination of bajra, whole wheat, and besan atta
Use fresh methi
Dinner
It should be the lightest meal of the day. Choose from the following options:
a. Bowl of soup – Rasam/palak/dudhi
b. Bowl of sprouts salad:
1 cup cooked sprouts – chana, moong
1 cup all raw vegetables – cucumber, tomato, onion, carrot
Dressing of lemon, salt, and pepper to taste more
Breakfast
a. Home-made rava idlis with sambar (no coconut
chutney)
b. Whole green moong chilla with mint and dhania chutney
c. Oats upma – made with vegetables (try using steel cut oats for added fibre)
Mid-morning snack
a. Chaas made with 1/3 cup low fat dahi – add fresh dhania, rock salt, and jeera powder
b. Mango milkshake – ½ mango + ½ cup (125 ml) low fat milk (NO added sugar)
c. Fruit chaat – 1 cup mixed fruit (use fruits with higher fibre – apple, pineapple, guava, pear. Add chaat masala + a pinch of rock salt)
Lunch
Phulkas – 2 Start with 1 cup salad – all raw vegetables
Dal – ½ cup moong, toor
Brown rice – ½ cup cooked Plus ½ cup cooked sabji Chowli (black-eyed peas)
Lapsi rava (broken wheat) – ½ cup cooked
Focus on green vegetables Rajma (kidney beans)
Jowar rotis (made with 3.5 tbsp atta)
Chole (Chickpeas)
Methi/palak rotis
Low-fat paneer – 50 grams
Aloo/potato – ½ cup cooked
Moong sprouts
Waal (White beans)
Mid-afternoon snack
a. 1 utapam made with less oil + roasted tomato chutney
b. Home-made Bhel:
1 cup murmura
½ cup roasted chana
¼ cup plain roasted peanuts
¼ cup mixed tomato + onion + dhania
Green chutney made from pudina and dhania
c. Steamed methi muthiya (Gujrati snack):
Made with combination of bajra, whole wheat, and besan atta
Use fresh methi
Dinner
It should be the lightest meal of the day. Choose from the following options:
a. Bowl of soup – Rasam/palak/dudhi
b. Bowl of sprouts salad:
1 cup cooked sprouts – chana, moong
1 cup all raw vegetables – cucumber, tomato, onion, carrot
Dressing of lemon, salt, and pepper to taste more
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View all 6 comments Below 6 comments
Good variety of food to eat. Mouth filled with water after seeing the varieties. Forget about weight for such a good food! more
Jun 08
A good diet plan for vegetarians. Diet must be supplemented with aerobic exercise for achieving weight loss. more
May 31
