Indian Weight-Loss Diet Plan (Modified)
Target Calories: ~2600/day (Moderate Deficit)
Macronutrient Split:
- Protein: 200 g (~800 calories)
- Fats: 75 g (~675 calories)
- Carbohydrates: 280 g (~1125 calories)
Example Day:
Meal 1: Breakfast (~600 calories)
- 2 boiled eggs + 2 egg whites (16g protein, 11g fat)
- 1 multigrain roti (15g carbs, 3g protein)
- 1 small bowl of vegetable poha (30g carbs, 5g protein)
- 1 cup Bournvita with low-fat milk (1 tsp Bournvita, ~120 calories)
Meal 2: Snack (~300 calories)
- 1 cup roasted chana (20g carbs, 7g protein)
- 10 soaked almonds (7g fat, 3g protein)
- 1 medium orange or guava (15g carbs)
Meal 3: Lunch (~700 calories)
- 1.5 cups cooked basmati rice (45g carbs, 6g protein)
- 150g grilled chicken or paneer tikka (35g protein, 12g fat)
- 1 small bowl dal (15g carbs, 8g protein)
- 1 cup mixed sabzi (5g carbs, 2g protein)
- Salad: cucumber, tomato, onion, lemon
Meal 4: Snack (~300 calories)
- 1 cup curd (low-fat) with flaxseeds (15g protein, 5g fat)
- 1 medium apple or papaya (15g carbs)
Meal 5: Dinner (~700 calories)
- 2 multigrain rotis (30g carbs, 6g protein)
- 1 small bowl palak chicken or tofu curry (30g protein, 12g fat)
- 1/2 cup jeera rice (22g carbs, 2g protein)
- 1 cup steamed vegetables (5g carbs, 2g protein)
Meal 6: Optional Snack (~250 calories)
- 1 glass haldi milk (200 ml low-fat milk + turmeric, 10g protein, 5g fat)
- 1 tbsp pumpkin seeds (5g fat, 3g protein)
Tips for Indian Diet Success:
1. Cooking Methods: Use minimal oil (preferably mustard, olive, or coconut oil).
2. Spices and Herbs: Use turmeric, cumin, coriander, and ginger for flavor and
health benefits.
3. Portion Control: Measure your servings, especially rice and roti.
4. Hydration: Drink plenty of water and include buttermilk, lime water, or green
tea.
