Meal Plan for Weight Loss

meal plan for weight loss

Does it seem ‘Impossible’ losing weight? Well, it isn’t if you follow a proper lifestyle and eat healthily and on time. Achieving a healthy weight is all about striking the right balance between the energy you put in and the energy that you use. And you can do this by making healthy changes in your eating habits. So, here is a proper meal plan for weight loss.

Meal Plan for Weight Loss



Breakfast is the first and foremost meal of the day. Having a healthy breakfast lowers the risk of metabolic disorders and cardiovascular diseases. Start your day with:

  • 1 Bowl of Vegetable Dalia (or) 1 Bowl of Oat Meal
  • 1 Cup Tea/ Coffee

If you eat Dalia in the morning, it makes you feel full and provides you with the energy required for the rest of the day. Oats are one of the healthiest grains. It is high in fibre and helps burn fat and lose weight quickly. Have them in the form of Oat Meal, overnight oats or orange oats. Don’t have flavoured or instant masala oats as they have preservatives, sugar and added flavours. Rather have plain oats from brands like Quaker, Kelloggs etc. Have your normal Tea or coffee with the minimal amount of milk, that too low fat. If you are not much into the tea of coffee, then opt for warm green tea.


  • 1 Roti
  • 1 Cup Vegetable Curry
  • 1 Cup Egg Plant or Vegetable Raita

The roti has to be made of wheat flour, oats, flaxseeds and sesame seeds. Have green vegetable curry which is full of fibre and ideal for weight loss. Try to make it oil free in order to reduce the amount of calorie. Egg Plant raita or a vegetable raita contains very few calories. Hence a good choice for any diet. Also how hungry you feel initially, do not eat more than one roti as it takes 15 minutes for your brain to realise that you are full.

Avoid These Vegetables:

  • Colocasia Roots (Arbi)
  • Broccoli
  • Cauliflower
  • Potato

After half an hour of having your lunch, have 1 cup of Green tea.


  • 1 cup sprouts and fruits
  • 1 cup Green Tea

You are free to choose any kind of sprouts. Sprouts provide plenty of dietary fibres, vital vitamins and minerals. They are full of protein and have less fat. Also, have fruit like apple, orange Kiwi etc. Green tea is known to have weight loss properties. It contains bioactive substances like caffeine and EGCG which have powerful effects on metabolism.


  • 1 Bowl of Dal
  • 1 Bowl of Salad
  • 1 cup Green Tea

Use Green Moong or Green Gram to make the dal. This dal is the high source of protein, fibre and antioxidants and vital nutrients. One cup of dal will provide 14 grams of protein and 15 grams of fibre. Do ensure to use very less oil while preparing the dal. A green salad is a helpful addition to any diet. Have more of leafy vegetables providing lots of nutrients and a very low-calorie serving. You can have any veggies you like for example spring onion, radish, tomatoes, cucumber, mint leaves, lettuces etc. Just keep it simple with salt, pepper and lemon juice. Do not add oil, mayonnaise or any dressings.


  • Instead of regular water, have detox water. The detox water helps to lose weight quickly and improve your energy levels during the day.
  • Ensure to have 3 cups of Green Tea every day. It is very important part of meal plan for weight loss.
  • Indulge in 15 minutes brisk walk daily.
  • Avoid Muscle Training.

This is a 900 calories meal plan for weight loss. Follow this and stay fit and healthy.


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