Diet Plan to lose 4kg in a month

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yummy meal diet plan

People trying to losing weight, frequently face difficulties in following their diet plans, especially when their diet is either too strict or inadequate. Here’s a balanced diet plan with all sorts of foods and a suggested healthy way to lose weight. An average person’s diet roughly consists of a minimum of 1800 calories. Reducing 500-600 calories from your daily diet, hence, would easily help you lose 0.5 kg to 1 kg of weight in a week’s time.

 Following such a diet for a month would help you shed around 4 Kg. 

So, here are some healthy meal options for a 1200 calorie diet that will help you reduce weight without compromising on your basic nutritional needs.

 BREAKFAST

 You can choose from the following delicious and healthy options:

 1 .  Besan and Paneer Cheela (Quantity: 2)

Take 40 grams of bengal gram flour and mix with 10 grams of curd (made from cow’s milk). Make a mixture for two. Add salt and spices as per your taste. Shallow fry each one with 1 teaspoon of oil (total oil used: 10 grams) Once the cheelas are ready, stuff each of them with 5 grams of paneer made from cow milk (Energy: 275 Kcal)

 

2 . Porridge (2 servings)

Roast 20 grams of broken wheat and add 125 ml of cow milk. Add 1/2 a cup of water. Pressure cook until done. Add 2 teaspoons of sugar and garnish with 10 grams of almonds. (Energy: 260 Kcal)

 

3 . Chickpea and Sprout chat

 To 20 grams of boiled chickpeas add 10 grams of boiled green gram dhal sprouts and 20 grams of paneer made from cow milk. Mix well with one small chopped tomato. Salt and spices to taste. Garnish with coriander leaves.(Energy: 175 Kcal)

  

FOR A MID MORNING SNACK

  At around 11am, you can have

  • a glass of Cow milk (125 ml) and 10 gm almonds ( Energy: 150Kcal)

  • or 1 Apple (Energy: 90 Kcal) or

  • 2 Guavas (Energy: 90 Kcal)

 

FOR LUNCH

For lunch you can choose from:

1 . Bottle Gourd and Split Moong Dal Curry with 2 Chapatis

Soak 20 grams of green gram dal in water for 15 minutes. Cook the dal in 2-3 cups of water with 20 grams of bottle guard. For the chapatis, use 40 grams whole wheat flour (Energy: 305 Kcal)

 

2 . Rajma and 2 Chapatis

Soak 30 grams of rajma in water for 7-8 hours. Prepare the gravy in  2 teaspoons of oil using spices and salt as per taste, two tomatoes, one medium-sized onion and a few garlic slices with cloves. Add rajma to the gravy and cook until done. For the chapatis use 40 grams whole wheat flour (Energy: 355 kcal approx.)

 

3 . Arhar Karonda Dal and 2 Chapatis

Soak 20 grams arhar dal /pigeon peas in water for 15 minutes. Pressure cook the dal in 2-3 cups of water with 20 grams of fresh karonda. For the chapatis, use 40 grams whole wheat flour (Energy: 320 Kcal)

 

FOR EVENING SNACK

You can have:

1 .  One Banana (Energy: 116 Kcal)

2 . Two Boiled Sweet Potatoes (100 grams) with black salt and black pepper (Energy: 120 Kcal)

3 . One  Banana and Blue Grapes (75grams) (Energy: 160 Kcal)

 

FOR DINNER

1 . Paneer Pea Curry and 2 Chapatis

Prepare the gravy for paneer pea curry in 2 teaspoon of oil using spices and salt as per taste, two tomatoes, one medium-sized onion and a few garlic cloves. Add 20 grams of paneer made from cow milk in the form of small cubes. Add 10 grams of boiled green peas. For the chapattis use 40 grams whole wheat flour.(Energy: 300 Kcal)

 

2 . Soyabean, Paneer and Pea Pulao

Soak 20 grams of rice for 20 minutes. Cook in 1-1.5 cups of salty water with 10 grams of soyabean chunks. Add 20 grams of green peas when almost done. Add 20 grams of slightly roasted small paneer cubes to the rice. Crackle cumin seeds and spices are added to the pulao. Mix well. (Energy: 190 Kcal)

 

3 . White Sauce Pasta

Boil 20 grams of pasta in salt water. Heat 125 ml of milk in a non-stick pan. Add a spoon of corn starch. Keep stirring till it thickens. Boil 75 grams of broccoli and sauté in 2 teaspoons of butter/olive oil. Add pasta and broccoli to the thickened mixture. Mix well. Thereafter, spread 20 grams of cheese on the dish and cook until it melts. (Energy: 340 Kcal)

 

BEFORE GOING TO BED

Before hitting the bed, you can have:

1 .  Walnuts– four halves (Energy: 52 Kcal)

2 . Cow milk (125 ml) with almonds (5gm) (Energy: 120Kcal)

 

 By following the above mentioned diet you will consume around 1100-1200 Kcal in a day. So go ahead and start your week on a healthy note. Eat healthy. Stay Fit!

 

Fitso Expert

FITSO's in-house team of "top-of-the-league" fitness Enthusiasts like IronMan Saurabh Agrawal, who completed La-Ultra, the cruelest Marathon and attempted to climb Mt.Everest, stopping for nothing but Earth Quake.