Weight Loss Diet Plan : Fat Loss

Weight Loss/Fat Loss Diet Plan

Structured diet plan on specific days of the week, you can achieve your weight loss/Fat loss and fitness goals more efficiently.

Monday & Thursday

Morning (Upon Waking)

  • 500 ml of water to start the day and kickstart your metabolism.

Breakfast (8:00 AM)

Breakfast is the most important meal of the day, providing the necessary energy to start your morning.

  • Vegetarian Option: 40g whole grain cereals with low-fat milk.
  • Non-Vegetarian Option: 2 boiled egg whites and a glass of low-fat milk.

Mid-Morning Snack (11:00 AM)

It’s important to eat light snacks between meals to maintain energy levels and curb hunger.

  • 1 apple or 1 orange.
  • 1 cup of papaya or grapes.
  • 250 ml of water.

Lunch (2:00 PM)

Lunch is a perfect opportunity to consume fiber, protein, and essential nutrients.

  • Vegetarian Option: 1 bowl of lentils or rajma with whole wheat roti and a mixed salad.
  • Non-Vegetarian Option: Add grilled chicken for lean protein.

Optional: You can also include plain yogurt or seasonal veggies like spinach or carrots.

Afternoon Snack (5:00 PM)

Afternoon snacks should be light but nutritious to keep energy levels steady.

  • 20 almonds or 4 full walnuts.
  • 1 cup of green tea or coffee.
  • 250 ml of water.

Dinner (8:00 PM)

Dinner should be light and include protein and vegetables to avoid late-night hunger.

  • Vegetarian Option: 1 bowl of sautéed green beans or bell peppers with roti.
  • Non-Vegetarian Option: Grilled fish or chicken with salad.

Tuesday, Friday & Sunday

Morning (Upon Waking)

  • Drink 500 ml of water.

Breakfast (8:00 AM)

  • Vegetarian Option: 2 slices of whole wheat bread with low-fat cheese or peanut butter.
  • Non-Vegetarian Option: Omelet with 2 egg whites and vegetables.

Mid-Morning Snack (11:00 AM)

  • 1 pear or 1 banana.
  • 1 cup of mixed berries.
  • 250 ml of water.

Lunch (2:00 PM)

  • Vegetarian Option: 1 bowl of chickpeas with 1 roti and a salad.
  • Non-Vegetarian Option: Add grilled chicken breast or fish for extra protein.

Afternoon Snack (5:00 PM)

  • 20 almonds or 2 tablespoons of sunflower seeds.
  • 250 ml of water.

Dinner (8:00 PM)

  • Vegetarian Option: 1 bowl of paneer bhurji with roti.
  • Non-Vegetarian Option: Grilled fish with a salad and whole wheat roti.

Wednesday & Saturday

Morning (Upon Waking)

  • Drink 500 ml of water.

Breakfast (8:00 AM)

  • Vegetarian Option: Oats with almond milk and berries.
  • Non-Vegetarian Option: 2 boiled eggs with whole wheat toast.

Mid-Morning Snack (11:00 AM)

  • 1 apple or 1 orange.
  • Mixed nuts like almonds or walnuts.

Lunch (2:00 PM)

  • Vegetarian Option: 1 bowl of quinoa or brown rice with stir-fried vegetables.
  • Non-Vegetarian Option: Grilled chicken or turkey.

Afternoon Snack (5:00 PM)

  • 1 small bowl of yogurt with honey or seeds.
  • 1 cup of green tea.
  • 250 ml of water.

Dinner (8:00 PM)

  • Vegetarian Option: 1 bowl of spinach or broccoli sautéed with garlic and olive oil.
  • Non-Vegetarian Option: Grilled salmon with a mixed salad.

Important Guidelines to Follow Throughout the Week

  1. Calorie Intake: The plan provides around 1600 calories, adjustable based on performance and progress.
  2. Meal Frequency: Eat every 2.5 to 3 hours to keep metabolism active.
  3. Fats: Use pure olive oil for cooking, avoiding ghee, refined, or mustard oil.
  4. Hydration: Drink plenty of water throughout the day, around 2.5-3 liters.
  5. Supplements: Multivitamins but optional.
  6. Avoid Junk Food: Stay away from fast food, sugary drinks, and processed foods.
  7. Exercise: Incorporate bodyweight exercises and jogging for effective fat burning.
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