Exhausitive Guide For Your Weight Loss Diet Plan

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Weight Loss Diet Plan

Weight Loss Diet Plan

Diet plays 70% role in fitness. This article will help you with the weight loss diet plan, tips and tricks. Do remember this just a guide and in the case of any medical complication and specific goal consult a dietitian. If you are looking for weight gain diet plan then check here.

Weight Loss Diet Plan – Detox Diet

Meal Menu Approx. Amount
Early morning 6:00 a.m Fenugreek seeds Approx. 10 gms
7:30 a.m Clove of garlic with water 1 cloves + 1 glass of water
Breakfast 9:00a.m

 

 

Cinnamon drink  1 glass-
11:00 am Fruit & vegetable salad

(Apple, orange, cucumber, onion & tomatoes)

1 bowl
1:00  pm Beet root, Tomatoes, Mint, lemon juice, Ginger & Garlic Drink 1 glass
3:00 pm Green tea (without sugar) 1 cup
5:00 pm Coconut water 1 glass
7:00 pm Fruit & Vegetable salad

(Green apple, Cucumber, onion & tomatoes

1 glass
9:00 pm Apple cider vinegar 1 tsp in 1 glass of water
10:00 pm Fennel seeds with water 1 tsp with 1 glass of water

Weight Loss Diet Plan – 1000 Calories

Meal Menu Approx. Amount Health Benefit
Early morning (6:00-6:30 AM)

 

Lukewarm water + Almonds 1 glass + 6-7 almonds Almonds are good in reducing the bad cholesterol

Lukewarm water is good for digestion

After Gym Skimmed milk 1 glass Help repair fatigued muscle cells after workout
Breakfast

 

Healthy Food Choices For Breakfast
Muesli with skimmed milk 1 Bowl Quinoa is good protein & fiber.

High in fiber, iron, vitamins & Minerals.

Vegetable sandwich (cucumber ,onion & Tomatoes) with hummus or peanut butter spread 4 slices

 

Green gram sprouts with added vegetables 1 Bowl

 

Oats with skimmed milk

 

1 Bowl

 

Besan chilla with added vegetables 2 ½ -3 serving
Broken wheat (Dalia) with added vegetables

 

1 Bowl

 

Soy nuggets with added veggies

(cooked in ½ tsp olive oil)

 

1 Bowl

 

Quinoa with added vegetables 1 Bowl

 

Mid-Morning Fruit–Papaya, water melon,apricots,apple, orange Papaya/watermelon – 150 gms/1 serving Provide essential nutrients to the body
Lunch Vegetable salad (daily) 1 plate Rich in vitamins, minerals, high in fiber.
+ Chapatti 2.5-3 Serving
Vegetable (Soybean/Low-fat pannier 3 times a week/zucchini, bitter gourd)

Green vegetable 4 times a week (bottle gourd, pumpkin, capsicum ,spinach

1 bowl

 

3:30-4:00 PM Butter milk  

1 glass

Excellent refreshing drink in summers,

more fluids helps in more weight loss

Evening Snacks

(5:00-5:30 PM)

Green tea Daily (without sugar)

Green gram sprouts with added vegetable

 

1 bowl

 

Green tea is rich in antioxidants & also helps in weight loss. Help repair fatigued muscle cells
Low-fat pannier & broccoli salad  

Approx. 60 gms pannier

Vegetable salad (Daily) + 1 bowl

 

Chapatti (wheat flour (whole) + wheat bran) + 2 serving + 1 bowl
Pulse (Green gram, Black Gram, Channa Dal) 1 bowl

Weight Loss Diet Plan – 1400 Calories 

Meal Menu Approx. Amount Health benefits
Early morning  Luke warm water with added lemon+ almonds 1 glass+1/2 lemon+6-7 almonds  Helps in digestion ,Provide good energy & fiber to the body
 After cycling  Skimmed milk 1 glass-300 ml  Help repair fatigued muscle cells after work out
Breakfast Day 1 Muesli (Apollo pharmacy) 1 bowl High in fiber, iron, vitamins & Minerals
Day 2 Idli with green chutney 2-3 servings
Day3 Saffola Masala oats  1 Bowl
Day 4 Oats with skimmed milk  1 Bowl
Day 5 Quinoa with added vegetables 1 Bowl
Day 6 Vegetable poha with added vegetables  1 Bowl
Day 7 Vegetable sandwich 2-3 Slices
(Cucumber, Onions & tomatoes) (without butter)
 10:30-11:00 p.m  Butter milk 1 Glass  Butter milk provide refreshment to the body
Mid morning  Fruit – Watermelon, Apple, Papaya, Orange  1 serving  Provides Essential vitamins, minerals & nutrients to the body
(12:00)  Approx-200 gm watermelon/papaya
Lunch (2:00 am) Vegetable salad               (Cucumber, Tomatoes, Onions) 1 plate Rich in vitamins, minerals, high in fiber.
Chapatti (Wheat flour (whole)+wheat bran)  2 servings
Day 1 Lockey vegetable 1 bowl
Day 2 Pumpkin vegetable 1 bowl
Day 3 Boiled pulse 1 bowl
Day 4 Boiled pulse 1 bowl
Day 5 Mix vegetable 1 bowl
Day 6 Capsicum vegetable 1 bowl
Day 7 Boiled pulse 1 bowl
+
Curd (low fat) 1 small Bowl
Evening (3:30- 4:00p.m)  Coffee/green tea(without sugar)+Roasted channa 1 cup + 1-2 tsp  Green tea helps in more weight loss
 6:00 p.m. Boiled channa chat  1 bowl  Good protein,
 Boosts BMR
Sprout salad 1 bowl
Low fat pannier & Approx. 60 gm pannier
Vegetable sandwich 1 glass-250 ml
Skimmed milk 3-4 egg whites
Boiled egg whites 2-3 pieces
Roasted/Boiled Chicken 2-3 pieces
 Before dinner  Water  1 glass of water  Aids digestion
Dinner  (7:30- 8:00 pm)  Vegetable Salad (Cucumber, Onion, Tomatoes) (Daily)  1 bowl Provides protein, vitamins, minerals & essential nutrients to the body
Day 1 Chapatti with mix vegetable 2  servings+ 1 bowl
Day 2 Lockey vegetable + chapatti 1 bowl + 2 serving
Day 3 Green gram pulse(without oil) + Chapatti 1 bowl + 1 servings
Day 4 Egg curry + Chapatti 1 bowl + 2 serving
Day 5 Red beans (Lobia) chat with added onions, tomatoes, mushrooms, capsicum (sauté in olive oil) 1 bowl
Day 6 Red capsicum vegetable + Chapatti 1 bowl +   2 serving
Day 7 Dalia with added vegetables  1 bowl
After Dinner Cumin seeds water 1 cup + ½ tsp Eliminates toxic materials from your body and helps digest food

 

Weight Loss Diet Plan – 1250 Calories 

Meal Menu Approx. Amount Health benefits
Early morning (6:00 – 6:30 a.m) Lukewarm water added Lemon & Honey + soaked almonds 1 glass + 5-6

 

 

 Almonds helps in Lowering bad cholesterol.

.

 After work out  Skimmed milk( without sugar)  1 glass- 250 ml  Helps Repair Fatigued muscle cells   after work out
Breakfast

 

 

Day 1 Muesli (Apollo pharmacy)

Day 2 Green gram sprouts with added vegetables

Day3 Saffola Masala oats

Day 4 Oats with skimmed milk

Day 5 Quinoa with added vegetables

Day 6 Vegetable poha with added vegetables

Day 7 Vegetable sandwich

(Cucumber, Onions & tomatoes) (without butter)

1 bowl

 

1 Bowl

 

1 Bowl

 

1 Bowl

 

1 Bowl

 

1 Bowl

 

2-3 Slices

 

 

 

High in fiber, iron, vitamins & Minerals
Mid morning

(12:00)

 Green Tea (Without sugar)/Butter milk  1 cup  Rich in antioxidants, Melts away   body fat, Provide refreshment to the body
Before Lunch

(20 minutes before lunch)

 Apple cider vinegar ½ tsp in 1 glass of water Helps in weight loss
Lunch (2:00 am)

 

 

 

 

 

 

 

Vegetable salad               (Cucumber, Tomatoes, Onions)

Chapatti (Wheat flour (whole)+wheat bran)

Day 1 Lockey vegetable

Day 2 Pumpkin vegetable

Day 3 Cauliflower vegetable

Day 4 Mushroom vegetable

Day 5 Broccoli vegetable

Day 6 Capsicum vegetable

Day 7 Chicken/Fish curry

 

 

1 plate

 

2 servings

1 bowl

1 bowl

1 bowl

1 bowl

1 bowl

1 bowl

1 bowl

Rich in vitamins, minerals, high in fiber.
Evening (4:30 -5:00 p.m)  Fruit-Papaya/orange//pomegranate/Apple  Papaya- Approx. 200 gms

1 Fruit

 Provides Essential nutrients to the body.
6:00-6:30 pm  Food Options

Boiled chana chat

Apple or any easy to carry fruit

Dhokla

Egg whites

Low fat pannier & Broccoli salad

Roasted channa

Roasted soy nuggets

 

 1 Bowl

 

1 serving

 

3-4 servings

3-4 egg whites

Approx. 60 gms pannier

¾ bowl

¾ bowl

High in protein, fiber, Boost BMR
Before Dinner

(20 minutes before dinner)

Apple cider vinegar  ½ tsp in 1 glass of water Helps in weight loss
Dinner  (8:00- 8:30 pm)  Onion, Tomatoes & cucumber salad

Boiled Pulse (Green gram, black gram, kidney beans, lobia, channa dal,

Chapatti (wheat flour (whole) + wheat bran)

 1 bowl

 

 

1 bowl

 

2  servings

 

 Onions are very good in lowering the bad cholesterol.

Provides protein, vitamins, minerals & essential nutrients to the body

After Dinner Cumin seeds water  1 cup + ½ tsp Eliminates toxic materials from your body and helps digest food

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