Are you still starving or eating tasteless foods for losing weight? Then we can help you with it because we will provide you with a well-planned (including all nutrition) lose weight meal plan. This 7-day plan is simple, budget-friendly, and packed with familiar Indian ingredients that are easily available. We have designed each meal in such a way that it covers all the nutrition, like protein, fiber, and healthy fats, under it.
Important Guidelines for Weight Loss
- Protein should be in top priority position for preventing muscle loss and creating fullness in a lose weight meal plan.
- Heavy meals will cause weight gain regardless of whether they consist of nutritious options.
- Also including fibers is good for aids digestion and keeping the stomach full.
- Drink minimum of 2-3 liters of water every day for proper body hydration.
- Avoid Sugar and Refined Carbs: Switch to whole grains like brown rice and whole wheat instead.
7-Day Indian Meal Plan for Weight Loss
Day 1
- Breakfast: Masala Oats with Vegetables (1/2 cup oats, 1 cup mixed vegetables) (250 kcal, 10g protein)
- Lunch: 1 bowl (200g) dal, 1 chapati (30g), and 1 cup mixed vegetable sabzi (400 kcal, 15g protein)
- Dinner: 100g grilled paneer tikka with a side of mint chutney and salad (350 kcal, 20g protein)
- Snack: 30g roasted chana (100 kcal, 7g protein)
Day 2
- Breakfast: 2 besan cheela with 50g curd (300 kcal, 12g protein)
- Lunch: 1 cup (150g) rajma with 1/2 cup (100g) brown rice and 1/2 cup cucumber salad (450 kcal, 18g protein)
- Dinner: 2 methi thepla (60g each) with 50g homemade curd (350 kcal, 15g protein)
- Snack: 10 almonds (120 kcal, 5g protein)
Day 3
- Breakfast: 1 cup (150g) sprouts chaat with lemon juice (200 kcal, 15g protein)
- Lunch: 150g palak paneer with 1 chapati (30g) and 1 cup salad (400 kcal, 20g protein)
- Dinner: 1 bowl (200g) moong dal khichdi with 100g raita (350 kcal, 18g protein)
- Snack: 100g Greek yogurt with 1 tsp chia seeds (150 kcal, 10g protein)
Day 4
- Breakfast: 1 cup vegetable upma (250 kcal, 8g protein)
- Lunch: 1 cup (150g) chole with 1/2 cup (100g) brown rice and 1 cup salad (450 kcal, 18g protein)
- Dinner: 100g grilled fish with 1/2 cup sautéed vegetables (350 kcal, 25g protein)
- Snack: 1 banana with 1 tbsp peanut butter (200 kcal, 8g protein)
Day 5
- Breakfast: 2 boiled eggs with 1 slice multigrain toast (300 kcal, 18g protein)
- Lunch: 1 cup bhindi sabzi with 1 bowl (200g) dal and 1 chapati (30g) (400 kcal, 15g protein)
- Dinner: 1 cup soya chunks curry with 1/2 cup quinoa (350 kcal, 25g protein)
- Snack: 50g cottage cheese with 1 tsp flaxseeds (120 kcal, 10g protein)
Day 6
- Breakfast: 1 cup poha with 1 tbsp peanuts and veggies (280 kcal, 10g protein)
- Lunch: 2 eggs curry with 1/2 cup (100g) brown rice and 1/2 cup cucumber salad (450 kcal, 20g protein)
- Dinner: 1 cup (200g) masoor dal with 1 millet roti (40g) and 1/2 cup sabzi (350 kcal, 18g protein)
- Snack: 10 walnuts (150 kcal, 5g protein)
Day 7
- Breakfast: 2 ragi dosa with 2 tbsp coconut chutney (300 kcal, 12g protein)
- Lunch: 1 cup (200g) baingan bharta with 1 bowl (200g) dal and 1 chapati (30g) (400 kcal, 15g protein)
- Dinner: 150g tandoori chicken with 1 tbsp green chutney (350 kcal, 30g protein)
- Snack: 1 glass buttermilk or a protein shake (150 kcal, 15g protein)
Also Read: 10 Powerful Fat Loss Foods You Can’t Miss for Quick Results (2025)
Grocery List for the Week
Proteins:
- 500g paneer, 12 eggs, 500g chicken, 300g fish, 1kg lentils (dal), 250g soya chunks, 500g Greek yogurt
Vegetables:
- 1 bunch spinach, 500g bhindi, 500g baingan, 500g tomatoes, 500g carrots, 500g bell peppers, 500g cucumbers
Grains & Carbs:
- 1kg whole wheat flour, 1kg brown rice, 500g quinoa, 500g millet, 500g oats
Healthy Fats:
- 200g nuts, 100g seeds, 250ml olive oil, 250ml coconut oil
Dairy:
- 2 liters low-fat milk, 1kg curd, 500g paneer
Tips for Success
- For saving time, you can cook dal, chop vegetables, and soak grains beforehand in your lose weight meal plan.
- A tip for overeating is to eat slowly; that will make you feel fuller.
- Stay Active: A mix of walking, yoga, and strength training can boost results.
- On your journey of weight loss, consistency will be the key.