Weekly Diet Plan For Weight Loss | Healthy menu


Diet Plan For Weight Loss | Weekly Diet Plan

Indian cuisine is known for its vibrant spices, fresh herbs and wide variety of rich flavors. Though diets and preferences vary throughout India, most people follow a primarily plant-based diet. Around 80% of the Indian population practices Hinduism, a religion that promotes a vegetarian or lacto-vegetarian diet. The traditional Indian diet emphasizes a high intake of plant foods like vegetables, lentils and fruits, as well as a low consumption of meat. However, obesity is a rising issue in the Indian population. With the growing availability of processed foods, India has seen a surge in obesity and obesity-related chronic diseases like heart disease and diabetes. So lets see a weekly diet plan for weight loss!


Healthy Foods to Eat:

This article explains how to follow a healthy Indian diet that can promote weight loss. It includes suggestions about which foods to eat and avoid and a sample menu for one week. There are many delicious foods and beverages to choose from when following a lacto-vegetarian diet for weight loss.

What to Eat for weight loss in weekly diet plan:

Try incorporating the following ingredients into your daily meal plan:

  1. Vegetables: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more
  2. Fruits: Including mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melon, pears, plums, bananas
  3. Nuts and seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more
  4. Legumes: Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas
  5. Roots and tubers: Potatoes, carrots, sweet potatoes, turnips, yams
  6. Whole grains: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth, sorghum
  7. Dairy: Cheese, yogurt, milk, kefir, ghee
  8. Herbs and spices: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil and more
  9. Healthy fats: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee
  10. Protein sources: Tofu, legumes, dairy, nuts and seeds.

Meals and snacks should focus on fresh, whole foods flavored with herbs and spices.
Additionally, adding non-starchy vegetables like greens, eggplants or tomatoes to your meals will provide a boost of fiber that can help you feel satisfied for a longer period of time after eating.

What to Drink:

An easy way to cut back on excess calories and sugar is to avoid sugar-sweetened beverages and juices. These drinks can be high in both calories and sugar, which can negatively affect weight loss.

Healthy beverage options include:

  • Water
  • Sparkling water
  • Unsweetened tea including Darjeeling, Assam and Nilgiri tea

A Healthy Indian Sample Menu, weekly plan for weight loss:


  • Breakfast: Sambar with brown rice idli
  • Lunch: Whole-grain roti with mixed-vegetable curry
  • Dinner: Tofu curry with mixed vegetables and a fresh spinach salad


  •   Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk
  •   Lunch: Chickpea curry with brown rice
  •   Dinner: Khichdi with sprout salad


  •   Breakfast: Apple cinnamon porridge made with milk and topped with sliced almonds
  •   Lunch: Whole-grain roti with tofu and mixed vegetables
  •   Dinner: Palak paneer with brown rice and vegetables


  •   Breakfast: Yogurt with sliced fruits and sunflower seeds
  •   Lunch: Whole-grain roti with vegetable subji
  •   Dinner: Chana masala with basmati rice and green salad


  •   Breakfast: Vegetable dalia and a glass of milk
  •   Lunch: Vegetable sambar with brown rice
  •   Dinner: Tofu curry with potato and mixed vegetables


  •   Breakfast: Multigrain parathas with avocado and sliced papaya
  •   Lunch: Large salad with rajma curry and quinoa
  •   Dinner: Lentil pancakes with tofu tikka masala
  •   Breakfast: Buckwheat porridge with sliced mango
  •   Lunch: Vegetable soup with whole-grain roti
  •   Dinner: Masala-baked tofu with vegetable curry


We hope that you’ll follow this Amazing Diet plan for quicker weight loss

Author Profile

Subin Joshua
Subin Joshua
Hi there, my name is Subin Joshua, and I am a Medical student. I grew up in a family of teachers and know that being a social worker is my calling. My passion for helping others has been evident in my involvement in helping the poor and needy for the last three years. Through those experiences, I have learned to interact with a diverse group of people, which has increased my ability to relate to others.