Weight Loss Diet Plan for Men & Women
This comprehensive Weight Loss Diet Plan for Men and Women outlines how your meals should look if you’re aiming for weight loss. Discover what to eat for breakfast, lunch, dinner, and even dessert to help you achieve your goals.
Sample Diet for Weight Loss
Early Morning – Start your day with Tea, Coffee, or Milk (1 Cup without Sugar) along with 5-7 Almonds or 1 Walnut* or 1 Multigrain/Oat Biscuit.
Breakfast – Enjoy 1 medium Katori of Poha, Vegetable Wheat Upma, 2 Vegetable Idlis with Tomato Chutney, 1 small Vegetable Dosa, Wheat Dalia with Milk or Vegetables, or 1 Toast (Brown/Multigrain Bread) with Paneer or Vegetables. You can also have 1 stuffed Chapatti (Methi/Palak/Cauliflower/Radish), 1 Thalipeeth, 1 Bowl of Oats, or Wheat Flakes with Milk (60ml).
Mid Morning – Savor a Fruit such as an Apple (1), Papaya (100 gms), Apricots (2-3), Peaches (2-3), Cherries (8-10), Pear (1), Watermelon (150 gms), Guava (1), or Orange (1). You may also enjoy Green Tea with 5-7 Almonds or 1 Walnut*, a small glass of coconut water, or 1 glass of Buttermilk.
Lunch – Have 2 Multigrain Chapattis, 1 Multigrain Bhakri, 1 Bajra Roti, 1 Jowar Roti, or 1 Katori of Rice along with 1 Katori of Vegetables, and 1 Katori of Sambhar/Dal/Curd/Raita. You can add Chicken (2 small pieces) or 1 piece of Fish for protein.
Evening – Enjoy Tea, Coffee, or Milk (1 Cup without Sugar) along with some Roasted Snacks, Chana, or 1 Glass of Buttermilk. You can also indulge in 1 Fruit, a quarter plate of Salad, a Bowl of Veg/Non-Veg Clear Soup, or 1 Katori of Sprouts.
Dinner – For dinner, opt for 1 Multigrain Chapatti, ½ Multigrain Bhakri, 1 Small Bajra Roti, 1 Small Jowar Roti, or 1 Multigrain/Oats Dosa combined with 1 Katori of Vegetables, and either 1 Katori of Sambhar/Dal/Curd/Raita or Chicken (2 small pieces) or 1 piece of Fish. Accompany your meal with 1 Bowl of Salad.
Bed Time – End your day with 1 cup of milk to help you sleep better.
Download the complete Weight Loss Diet Plan Chart for Men and Women in PDF format or read online for free!