7-Day Indian Weight Loss Diet Plan for Women

 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

• Eat small meals every 3–4 hours

• Prefer homemade food

• Avoid white sugar, fried items, & junk food

• 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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