7-Day Indian Diet Chart

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Plant-Based Diet

7-Day Indian Diet Chart For Weight Loss For Female

1. Fruits and vegetables such as tomatoes, spinach, okra, cabbage, mushrooms, papaya, pomegranate, guava, apples, etc are the best source of vitamins and nutrients.
2. Legumes such as Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas are an important part of the Indian diet.
3. No Indian meal is complete without dairy products like curd, ghee, buttermilk and cheese.
4. Indian meals get their protein fix from meat, tofu, legumes, dairy, nuts and seeds.

Below is an easy to follow Indian weight loss diet chart that can be followed for a week (7 days) by female. Minor modifications can be made to this as per an individual’s taste.

MONDAY

Breakfast: Sambar with 2 brown rice idlis/ Paneer sandwich with mint chutney
Lunch: Whole-grain roti with mixed-vegetable curry with one dal
Dinner: Tofu/chicken curry with mixed vegetables and a fresh spinach salad/chicken gravy with 2 multigrain rotis

TUESDAY

Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk/ bread and egg with fruits
Lunch: Chickpea curry with brown rice/ Brown rice with dal
Dinner: Khichdi with sprout salad/Veg paratha with raita

WEDNESDAY

Breakfast: Apple cinnamon porridge/ Vegetable uttapam with sambhar
Lunch: Whole-grain roti with tofu/ non veg and mixed vegetables
Dinner: Palak paneer with brown rice and vegetables/ 2 Multigrain rotis with chicken and curd

THURSDAY

Breakfast: Yogurt with sliced fruits and sunflower seeds/ vegetable poha
Lunch: Whole-grain roti with vegetable sabzi/ Dal with veg or non veg sabzi and brown rice
Dinner: Chana masala with basmati rice and green salad/ One bowl of fruits and vegetables with multigrain rotis

FRIDAY

Breakfast: Vegetable dalia and a glass of milk/ 3-4 dal paddu with sambar
Lunch: Vegetable sambar with brown rice/ 2 multigrain roti with veg/non veg curry
Dinner: Tofu curry with potatoes and mixed vegetables/ chicken curry with 2 multigrain rotis

SATURDAY

Breakfast: Multigrain parathas with avocado and sliced papaya/ dal paratha with mixed vegetables
Lunch: Large salad with rajma curry and quinoa/ one bowl mixed vegetable kadai
Dinner: Lentil pancakes with tofu tikka masala/ green salad with mixed vegetables and multigrain roti

SUNDAY

Breakfast: Buckwheat porridge with sliced mango/ fruit salad with a glass of milk
Lunch: Vegetable soup with whole-grain roti/ one bowl millet and dal khichdi with multigrain roti
Dinner: Masala-baked tofu with vegetable curry/ non veg curry (chicken, seafood) with multigrain roti

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