Losing weight doesn’t mean starving — it means eating right, on time, and including balanced nutrients. This
7-Day Indian Meal Plan is simple, healthy, and suitable for women of all ages.
✔ Focus on real food
✔ No extreme dieting
✔ Affordable Indian ingredients
✔ Easy recipes
Tip: Drink 8–10 glasses of water daily + walk 30 minutes every day.
Key Principles of this Diet
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Eat small meals every 3–4 hours
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Prefer homemade food
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Avoid white sugar, fried items, & junk food
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Include fibre, protein & healthy fats
Sleep 7–8 hours daily
7-Day Diet Plan
Day 1
Breakfast: Oats with banana
Lunch: Roti + lauki sabzi + dal
Dinner: Vegetable soup + paneer
Day 2
Breakfast: 2 boiled eggs / paneer sandwich
Lunch: Brown rice + rajma
Dinner: Moong dal khichdi + salad
Day 3
Breakfast: Poha with peanuts
Lunch: Roti + spinach sabzi + curd
Dinner: Chicken/paneer stir-fry + soup
Day 4
Breakfast: Daliya porridge
Lunch: Veg pulao + dal + salad
Dinner: Tomato soup + paneer/chicken
Day 5
Breakfast: Besan chilla + chutney
Lunch: Roti + chole + salad
Dinner: Moong dal cheela + soup
Day 6
Breakfast: Fruit bowl + eggs / paneer
Lunch: Quinoa/brown rice + dal + veggies
Dinner: Oats soup + salad
Day 7
Breakfast: Idli + sambar
Lunch: Roti + mixed vegetable + curd
Dinner: Clear veg soup + stir-fried tofu/chicken
| Time |
Meal |
| Morning (empty stomach) |
Warm water with lemon OR jeera water |
| Breakfast |
Oats/daliya/poha/upma/2 eggs/banana smoothie |
| Mid-morning snack |
Fruit/buttermilk/coconut water |
| Lunch |
Roti (2) + dal + sabzi + salad OR brown rice + dal |
| Evening Snack |
Green tea + peanuts / roasted chana |
| Dinner (light) |
Veg soup/dal soup / grilled paneer/chicken + salad |
| Before bed |
Haldi milk (optional)
|
Foods to Include
Oats, daliya, brown rice
Fruits, vegetables
Curd, buttermilk
Eggs, paneer, tofu, dal
Nuts, seeds, and herbal tea
Avoid These
Sugar & sweets
Maida (white bread, naan)
Cold drinks & packaged juice
Pizza, burgers, chips
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