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Fat Loss Meal Plan

Aastha's Weekly Rotational Fat Loss Meal Plan aims for a 15 kg weight loss in 3 months with a daily calorie intake of 1200-1300. The plan includes a structured daily routine with specific meals for breakfast, lunch, dinner, and snacks, rotating various healthy Indian dishes. Key recommendations include staying hydrated, adjusting spices to reduce bloating, and using cold-pressed oils in moderation.

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Aradhya Rawat
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8K views2 pages

Fat Loss Meal Plan

Aastha's Weekly Rotational Fat Loss Meal Plan aims for a 15 kg weight loss in 3 months with a daily calorie intake of 1200-1300. The plan includes a structured daily routine with specific meals for breakfast, lunch, dinner, and snacks, rotating various healthy Indian dishes. Key recommendations include staying hydrated, adjusting spices to reduce bloating, and using cold-pressed oils in moderation.

Uploaded by

Aradhya Rawat
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Aastha's Weekly Rotational Fat Loss Meal Plan (Indian Style)

Target: 15 kg weight loss in 3 months | Calories: 1200-1300/day

Morning Routine (Daily - No Rotation)

- 4:30 AM: Wake up + 1 glass water + 5 soaked almonds + 1 walnut

- 5:00 AM: Ginger + Lemon + Turmeric shot

- 5:15 AM: Pre-workout snack: 1 banana OR 2 dates + 1 tsp peanut butter

- 7:00 AM: Post-workout: Sattu Shake (2 tbsp sattu + cold water + black salt + jeera)

Breakfast (8:00 AM) - Rotates Daily

Mon: 2 Besan chillas + mint chutney + 1 guava

Tue: 1 bowl Veg Dalia + 1 date + herbal tea

Wed: 2 Moong Dal Chillas + 1 small apple

Thu: Vegetable Poha + 1 orange

Fri: Multigrain toast + Paneer Bhurji

Sat: 1 bowl Masala Oats + cucumber sticks

Sun: 2 Ragi Dosas + coconut chutney + 1/2 banana

Mid-Morning Snack (11:00 AM - Daily)

- 1 fruit (apple/orange/pear/guava)

- 1 tsp roasted flaxseed or sunflower seeds

Lunch (1:00 PM - Balanced Indian Thali)

Mon: 2 rotis + Bhindi sabzi + Dal + 1/2 cup Dahi + salad

Tue: Brown rice + Lauki sabzi with 50g Paneer + Chana + salad

Wed: 2 rotis + Baingan sabzi + Rajma + 1/2 cup Dahi + salad

Thu: Brown rice + Beans + Tofu curry + salad

Fri: 2 rotis + Tinda sabzi + Moong dal + salad + 1/2 cup Dahi

Sat: Millet roti + Mix veg sabzi + Kala chana + salad

Sun: 2 rotis + Palak Paneer + Dal + cucumber salad + Dahi

Evening Snack (4:00 PM - Choose Any)

- Sprouts chaat with lemon


- Roasted makhana + herbal tea

- 1 khakhra + mint chutney

- Boiled sweet potato with chaat masala

- 1/2 cup dahi + mint + jeera powder

Dinner (7:30 PM - Light & Protein-Focused)

Mon: Veg Soup + Paneer stir fry + salad

Tue: 1 roti + Tofu bhurji + spinach sabzi

Wed: Moong dal khichdi + beet salad

Thu: Stir-fried veggies + 3-4 grilled soya chunks + mint chutney

Fri: Veg clear soup + Millet roti stuffed with paneer/spinach

Sat: 2 Besan pancakes + cucumber raita

Sun: 1 light roti + mixed veg sabzi + 1/2 cup dahi

Bedtime (10:00 PM - Daily)

- 1 cup Turmeric Almond Milk (with cinnamon + cardamom)

Notes:

- Stay hydrated: 2.5 to 3L water/day

- Adjust spice/salt to reduce bloating

- Use cold-pressed oils in moderation

- Keep one fruit or salad before dinner if hungry

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