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