To lose weight, all you need is to start eating the right food. This can feel like a huge task, given our rich array of food culture and dietary habits. A typical Indian meal plan is loaded with carbs and sugar and there are plenty of rice, potatoes, starchy veggies, rich curries and desserts.
As per statistics from the National Family Health Survey (NFHS) 2019-2021, one in every four people in India is obese, this data is concerning and it’s vital to be aware that being overweight or obese can elevate the risk of diabetes, heart disease, liver disease and even cancer.
Well, the amount of calorie intake and spending determines weight management. To shed weight, one needs to burn more calories than one consumes. Also, one needs to sustain a calorie deficit state to lose weight. The type of calories also makes a great difference. Thus, the perfect way to lose weight is to have a well-balanced and wholesome diet as per your needs.
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A balanced vegetarian diet can be an excellent way to lose weight while ensuring optimal nutrition. The Indian vegetarian diet, rich in whole grains, legumes, vegetables, fruits, and dairy, provides the perfect mix of nutrients to support weight loss without compromising energy levels.
Here is a 7-day diet plan emphasising portion control, low-calorie foods, and nutrient-dense options.
Nutritional Breakdown
A typical day on this plan aims to include:
Calories: 1200–1500 (adjust based on individual needs)
Protein: 50–60 grams
Carbohydrates: 150–170 grams
Fat: 30–40 grams
Fiber: 25–35 grams
Each meal is designed to balance macronutrients and keep you satiated, ensuring sustainable weight loss.
Also Read: On Weight Loss Journey? 10 Foods You Should Avoid As Recommended By Nutritionist
7-Day Indian Vegetarian Diet Plan
Day 1
Breakfast:
1 bowl of vegetable poha (made with minimal oil)
1 cup green tea
Mid-Morning Snack:
1 apple guava or seasonal fruit (200 grams)
Lunch:
1 cup dal (lentil soup) or sambar
1 cup brown rice or quinoa
1 cup mixed vegetable sabzi
1 cup salad (cucumber, carrot, and lettuce)
Evening Snack:
1 handful roasted chickpeas or fox nuts (makhana)
Dinner:
1 whole wheat roti
1 cup palak paneer (prepared with minimal oil)
1 bowl yogurt
Day 2
Breakfast:
1 bowl oatmeal topped with almonds and chia seeds
1 cup herbal tea
Mid-Morning Snack:
1 orange
Lunch:
1 cup rajma (kidney bean curry)
1 cup quinoa or brown rice
1 cup stir-fried greens (spinach, beans, and broccoli)
Evening Snack:
1 cup buttermilk (chaas)
Dinner:
2 small millet (bajra) rotis
1 cup mixed vegetable curry
1 bowl salad
Day 3
Breakfast:
2 slices whole-grain toast with avocado spread
1 cup black coffee or tea
Mid-Morning Snack:
1 handful of mixed nuts
Lunch:
1 cup chana masala (chickpea curry)
1 cup brown rice
1 cup salad
Evening Snack:
1 fruit smoothie (made with low-fat milk and berries)
Dinner:
1 bowl khichdi (prepared with lentils, rice, and vegetables)
1 cup yogurt
Day 4
Breakfast:
2 small besan cheelas (gram flour pancakes) with mint chutney
1 cup green tea
Mid-Morning Snack:
1 banana
Lunch:
1 cup sambar
1 cup steamed rice
1 cup stir-fried vegetables
Evening Snack:
1 handful roasted peanuts
Dinner:
1 whole wheat roti
1 cup mixed vegetable curry
1 bowl cucumber and yogurt raita
Day 5
Breakfast:
1 bowl upma with vegetables
1 cup black tea or coffee
Mid-Morning Snack:
1 kiwi or pear
Lunch:
1 cup moong dal
1 cup steamed rice
1 cup sauteed green beans
1 cup salad
Evening Snack:
1 cup fresh coconut water
Dinner:
1 bowl of vegetable soup
1 small baked sweet potato
Day 6
Breakfast:
2 small oats idli with sambar
1 cup green tea
Mid-Morning Snack:
1 handful of mixed seeds (flax seed, sunflower, chia)
Lunch:
1 cup vegetable biryani (prepared with minimal oil)
1 bowl cucumber and mint raita
Evening Snack:
1 fruit (apple or orange)
Dinner:
1 whole wheat roti
1 cup paneer bhurji (scrambled cottage cheese)
1 cup stir-fried greens
Day 7
Breakfast:
1 bowl of fruit salad with yogurt
1 cup herbal tea
Mid-Morning Snack:
1 handful almonds
Lunch:
1 cup dal tadka
1 cup millet roti
1 cup sauteed vegetables
1 cup salad
Evening Snack:
1 cup masala chai (without sugar) with 2 digestive biscuits
Also Read: Calorie Deficit Diet: Know What Is It And How It Works In Your Weight Loss Journey?
Dinner:
1 bowl soup (tomato or vegetable)
1 small bowl of khichdi
Effective Tips for Sustained Weight Management
Stick to recommended portions to avoid overeating. Use a smaller plate if necessary.
Drink 8-10 glasses of water daily to support digestion and metabolism.
Choose healthy, low-calorie options for snacks to curb hunger.
Schedule meal plans and prepare them in advance to avoid eating unhealthy options.
Combine this diet with regular exercise, such as yoga, walking, or gym workouts, to enhance weight loss.
By following this 7-day Indian vegetarian diet plan, you can take a step closer to your weight loss goals while enjoying wholesome and flavourful meals. Tailor the plan to your preferences and caloric needs for sustainable results.
Note: For those with any comorbid medical conditions it’s important to seek advice from a qualified dietitian or nutritionist and customise your diet plan as per your requirements and health conditions.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Diet Plan for Weight Loss: Indian Diet Plan
Spandana Rameshwar
Doctoral Student, MSc Chemistry, B. Ed, Adv. Dip in Food and Nutrition, Dip in Journalism, Dip in Information Technology,Ck, Artist.
https://www.ijsr.net/archive/v10i3/SR21328134511.pdf
Dietary patterns in India and their association with obesity and central obesity
Ambika Satija 1,*, Frank B Hu 1, Liza Bowen 2, Ankalmadugu V Bharathi 3, Mario Vaz 4, Dorairaj Prabhakaran 5, K Srinath Reddy 6, Yoav Ben-Shlomo 7, George Davey Smith 7, Sanjay Kinra 2, Shah Ebrahim 2,8
https://pmc.ncbi.nlm.nih.gov/articles/PMC4831640/
