We all at some point have wanted to drop some extra kilos. Losing weight can be a challenging journey, but with a well-structured meal plan, we can shed those extra kilos efficiently. Here’s a 7-day diet plan that can help us lose up to 2 kg in a week. This plan includes both vegetarian and non-vegetarian options, ensuring a balanced and nutritious diet.
This 7-day meal plan focuses on portion control, nutrient-dense foods, and a balanced intake of proteins, fats, and carbohydrates. Following this plan can help us achieve our weight loss goals while enjoying delicious and wholesome meals.
Breakfast: Begin the day with a bowl of oatmeal topped with fresh fruits like bananas, apples, and berries. Oatmeal is rich in fibre, which keeps us full for longer periods.
Mid-morning snack: Have a handful of almonds or walnuts to keep our energy levels up.
Lunch: Enjoy a bowl of dal with added vegetables (lentil soup) with a side of mixed vegetable salad. Include greens, carrots, cucumbers, and tomatoes.
Evening snack: Munch on a serving of roasted chickpeas or fruit like an apple or a pear.
Dinner: Go for a bowl of quinoa pulao with a side of steamed vegetables.
Quinoa is a high-protein grain that aids in weight loss. For non-vegetarians, replace the quinoa pulao with grilled chicken or fish with a side of steamed vegetables.
Breakfast: Smoothie made with spinach, banana, milk and a dash of honey. This smoothie is packed with nutrients and keeps you energized. A small bowl of fresh papaya or watermelon.
Lunch: Brown rice with a bowl of mixed vegetable curry. Brown rice is high in fibre and helps in digestion.
Evening snack: A cup of green tea with a few digestive biscuits.
Dinner: Paneer tikka with a side of green salad. Paneer is a great source of protein for vegetarians. For non-vegetarians, replace paneer tikka with grilled fish or chicken tikka.
Breakfast: Poha with vegetables like peas, carrots, and potatoes. Poha is light and easy to digest. A glass of buttermilk or coconut water.
Lunch: Whole wheat roti with a bowl of chana masala (chickpea curry) and a side of salad.
Evening snack: A small serving of sprouts chaat with lemon and spices.
Dinner: Vegetable stir-fry with paneer and a side of brown rice. For non-vegetarians, replace paneer with stir-fried chicken strips.
Breakfast: Scrambled eggs with whole wheat toast and a side of sliced tomatoes and cucumbers. You can replace eggs with mashed bananas and a handful of mixed nuts.
Lunch: Masoor dal (red lentil) with whole wheat roti and a side of mixed vegetable sabzi.
Evening snack: A cup of green tea and a small bowl of mixed berries.
Dinner: Dal khichdi made with moong dal and brown rice, served with a side of cucumber raita. For non-vegetarians, add boiled eggs or grilled chicken to the quinoa salad.
Breakfast: Whole wheat pancakes topped with fresh fruits and a drizzle of honey. A small bowl of mixed fruits like apples, grapes, and pomegranates.
Lunch: Oats upma with plenty of vegetables. Oats are high in fiber and help in maintaining a healthy digestive system.
Evening snack: Carrot and cucumber sticks with a healthy dip.
Dinner: Stuffed bell peppers with quinoa. This dish is filling and nutritious. For non-vegetarians, replace the stuffing with minced chicken.
Breakfast: Smoothie bowl made with yoghurt, spinach, banana, and topped with chia seeds and berries. A cup of fresh fruit juice or a small bowl of mixed fruits.
Lunch: Millet (bajra) khichdi with a side of vegetable raita. Millets are low in calories and high in nutrients.
Evening snack: A small serving of roasted makhana.
Dinner: Vegetable soup with a side of whole wheat bread. Soup is low in calories and fills you up. For non-vegetarians, add grilled chicken or fish to the soup.
Breakfast: Detox smoothie made with cucumber, mint, lime, and spinach. This smoothie helps in flushing out toxins. A glass of lemon water with a pinch of rock salt.
Lunch: A light vegetable stew with a side of whole-grain bread.
Evening snack: A handful of roasted pumpkin seeds or sunflower seeds.
Dinner: Mixed vegetable salad with a lemon-olive oil dressing. Keep it light to end your week on a healthy note. For non-vegetarians, add boiled eggs or grilled fish to the salad.
(Images: Canva)
