Indian Diet Plan For Weight Loss | Simple Than You Think!


In this article, I will provide you with the best 1200 calories Indian diet plan for weight loss, along with some amazing tips.

Also, you will learn how to create you own healthy eating plan.

So keep reading it to the end,

Losing weight is easy but keeping it off is hard. Permanent weight loss requires healthy eating habits, that you can follow every day and make your lifestyle.

Trying to lose weight without the basic understanding of it makes the process more difficult.

Therefore, it is important to be familiar with the concept of weight loss.

Science Behind Weight Loss

The concept is simple. Weight loss and gain revolve around calorie consumption and expenditure. In simpler terms, Calories in and out.

To lose weight, you have to create a negative energy balance, that is, you have to burn more calories than you consume, and, you gain weight when you create a positive energy balance.

Weight loss = calories in < calories out

Let’s understand this with an example –

Dieter #1 –

Calories consumed each day – 2000

Calories burned – 1700

2000 (energy input) – 1700 (energy output) = 300 calories

Dieter one has a positive energy balance of 300 calories per day. That means more chances are to gain weight.

Dieter #2 – Ally

Calories consumed each day – 1700

Calories burned – 2200

1700 (energy input) – 2200 (energy output) = – 500 calories

Ally has a negative energy balance of 500 calories per day. If she continues to burn 2200 cal and consume 1700 cal each day. Over the course of the week, her body will burn 3500 calories of stored fat and she will lose approximately one pound of weight.

Weight loss is a simple equation but still, it is hard to lose weight, why?

Because there are many factors that influence both your energy input and output like physical activity, your job, etc.

Finding the right balance for you is tricky but if you are just starting out, you can use this tool below to find out how many calories you need to eat per day to lose weight.

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7 Day Vegetarian Indian Diet Plan For Weight Loss

An ideal weight loss meal plan is the one that completes an individual daily nutrition requirement and includes foods that are filling.

That said, many diet plans leave you feeling hungry or unsatisfied. This is the major reason why most people fail and find it hard to stick to their diet.

However, this 7 day Indian weight loss diet plan aims to :

  • Reduce your appetite
  • Lose weight quickly
  • Improve your metabolism and health at the same time

1200 Calorie Diet Plan –

Never consume less than 1200 calories. Going below this range is not recommended and may lead you to nutrition deficiency.

Day 1

After Waking

Detox Water (2 glass)


One cup oatmeal + half apple + 10 almonds

Snack 1

100 g dahi with 2 spoon flax-seeds


1 chapati or half cup rice + 1 cup dal + 1 cup mixed broccoli, beans, and cucumber

45 min after lunch

Black coffee (1 cup)

Snack 2

50 g skimmed milk paneer + 1 spoon peanut butter


1 chapati + 1 cup sabji cooked in butter + 1 cup salad

Day 2

On Waking

Coconut water ( Nariyal Paani)


2 slice whole-grain bread filled with 50 g paneer and vegetables.

Snack 1

Fruit salad. 100 g water melon, half banana, one orange, and half apple without salt.


1 chapati + 1 cup kidney beans (rajma) + 1 cup salad.

45 min after lunch

1 cup green tea or black coffee + 10 almonds

Snack 2

1 cup sprouts + 50 g paneer


1 chapati + 1 cup dal or sabji + 1 cup mixed salad

Day 3


Vegetable salad with 100gms paneer.

Snack 1

1/2 cup dahi with 2 spoon flax-seeds + 10 almonds, and 1 cup mixed fruits.


1 cup lentils ( Dal ) + 1 roti or .5 jeera rice + 1 cup broccoli & beans.

Snack 2

1/2 cup oatmeal + 1 cup fruits


1 cup chickpeas (kale chole) curry + 1 Roti + 1 cup mixed vegetable salad

Day 4

Breakfast: 1 cup oatmeal + 1 apple + 10 almonds

Snack 1: Fruit salad mixed with one cup sprouts

Lunch: 1 cup palak paneer ( 100g paneer) + 1 roti + 1 cup salad

Snack 2: half cup yogurt + 2 spoon flax-seeds + 1 spoon peanut butter

Dinner: 1 chapati or half cup rice with dal sabji + lots of salad

Day 5

Breakfast: 2 slice brown bread sandwich + 1 cup milk and 10 almonds

Snack 1: 1 cup water melon + 1 cup mixed fruits

Lunch: 1 cup zucchini + 1 chapati + 1 cup broccoli + beans

Snack 2: 100 g tofu

Dinner: 100 g paneer bhurji + 1 slice multigrain bread + salad

Day 6

Breakfast: 1 cup chickpeas boiled mixed with vegetables

Snack 1: 100 g dahi mixed with fruits & flax-seeds

Lunch: 1 cup boiled potato sabji + 1 chapati + salad

Snack 2: 50 g paneer + 10 almonds

Dinner: 1 cup dal or sabji + 1 chapati + 1 cup salad

Day 7

Breakfast: 1/2 cup boiled potato with vegetable salad

Snack 1: 50 g tofu + 1 cup fruits

Lunch: 1 cup lentils or sabji + 1 chapati or 1 cup rice + 1 cup salad

Snack 2: 1/3 oats + 50 g tofu

Dinner: 1 cup dal or sabji + 1 chapati + 1 cup salad

Things you need in hand for this diet plan –

  • Peanut butter, Quaker oats, Almonds, Lots of vegetables include Broccoli, capsicum, carrot.
  • Beans, Cucumber other green and yellow vegetables
  • Fruits include apple, banana, pomegranate, pineapple, watermelon, and mango, oranges, etc.

Notes –

  • Try not to skip meals.
  • After Waking Detox and black coffee after lunch is necessary for all days.
  • Try to avoid fast food and sugars and processed food.
  • Follow this diet for 28 days to see results
  • Eat snacks after 1.5 after Main meals. Forex – Breakfast at 10 then a snack at 11:30.
  • Prepare your meals in advance
  • If you are a student or working person, try carrying your meals along with you.

Download the PDF for this Indian weight loss diet plan – Click Here

Download the PDF for Non – Vegetarian weight loss diet plan – Click Here

Related: Top 13 Bodyweight Exercises For Weight Loss You Can Do At Home

Healthy Snack Ideas To Lose Weight

The one mistake people do when they feel hungry on a weight loss diet is to binge eat on unhealthy snacks to stop their cravings.

Which is why they never lose weight. It is normal that you may feel hungry on a weight loss diet but how you deal with it decides your weight loss success.

Therefore it is always a good idea to stock up healthy snacks for these cravings and hunger between meals.

Healthy Diet Planning: Balanced Diet Chart

Living in a place where a variety of foods are readily available is a blessing.

Yet, many foods are associated with underlying health problems and diseases, which makes it tough when choosing the balanced diet chart or healthiest eating plan.

Healthy eating is not about getting super skinny or depriving yourself of your favorite foods.

It’s about bringing benefits to life that includes feeling good, energetic, maintaining your ideal weight and prevent yourself from diseases.

With these benefits in mind, know how to develop a balanced diet chart.

According to MyPlate and USDA food guidelines,

Your daily nutrients come from these 5 food groups.

1. Vegetables – The first group to consider is veggies. Veggies provide body with a powerful punch of nutrients such as fiber, vitamin, and minerals.

2. Fruits – Though you cannot survive on veggies alone, so the guidelines also recommend the fruits food group.

When it comes to protein, your focus always should be on eating whole fruits such as watermelon, apple, banana, and oranges rather than fruit juices.

3. Grains – Other important group is grain. Grain comes in many forms. Some are processed to the point where their nutrients have been removed.

Always keep your focus on whole grain foods such as Oats, Brown Rice, Barley, etc. Grains provide body with energy and is one of the most important nutrients in the planer.

4. Dairy – Dairy food group is also recommended by the guidelines. Dairy food group has so many health benefits like providing body with calcium, vitamin D, magnesium and many other vitamins and minerals.

Consuming more dairy may also increase the cholesterol levels, so drink your dairy but make it low fat or no fat.

5. Protein – The five food groups is incomplete without protein. Protein is the single most powerful food group with benefits including maintaining weight, improving metabolism recovering cells, building new cells, etc.

The important thing to remember is to go lean with protein to avoid saturated fat and cholesterol that can have a negative effect on health.

So now you know the five food groups and how to develop your own healthy eating plan.

The next step is to calculate your daily calorie requirements which you can get from the calorie calculator above.

Once you have your calorie requirements according to your goal. Include foods from these food groups into your diet and start eating healthy.

The Bottom Line –

Both men and women can follow this Indian weight loss diet plan. Always remember that no matter which diet plan you follow, the end result is depend on how consistently you follow it.

You will probably lose weight with this diet plan, but stay consistent and patient. Indulging in a workout along with diet may help you reach your goal faster.

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