7 Day Indian Vegetarian Meal Plan for Weight Loss

This plan is packed with vegetarian protein sources like Indian daal, almonds, spinach, paneer, curd, milk, beans and sprouts. Try it, see the result and share your story with us.

This updated 7-day Indian vegetarian meal plan is designed for effective weight loss while ensuring balanced nutrition. It is rooted in the latest nutrition science and focuses on higher protein intake, healthy fats, and smart carbohydrates to support fat loss, maintain energy, and prevent nutrient deficiencies.

Many believe Indian vegetarian diets lack complete protein because they are low in certain essential amino acids. However, by combining a variety of plant-based protein sources, it is possible to meet daily protein requirements. This plan includes ingredients such as dals, sprouts, paneer, yogurt, nuts, seeds, and fortified plant-based milk to ensure a balanced amino acid profile and cover vital micronutrients like Vitamin B12, Vitamin D3, Calcium, Omega-3, Iron, and Zinc.

This meal plan is also flexible and can be adjusted based on 1500-1700 calories per day which can be adjusted to individual needs and preferences.

BLUE Text denotes protein rich foods.

Day 1: Monday (Approx. 1650 kcal)

Breakfast (400 kcal)

• 1 scoop plant-based protein powder (pea/hemp blend) in unsweetened almond milk with 1 teaspoon chia seeds

• 5 soaked almonds, 5 soaked walnuts, and half a cup of seasonal berries

Mid-Morning Snack (150 kcal)

• 1 cup steamed or boiled moong bean sprouts with lemon and spices

Lunch (500 kcal)

• 1 cup palak daal (spinach with moong dal)

• 1 small bowl red or brown rice (approx. 100g cooked)

• Raw vegetable salad (cucumber, carrot, beetroot, lemon dressing)

Evening Snack (150 kcal)

• 1 glass unsweetened buttermilk with roasted cumin powder

• 1 Brazil nut

Dinner (400 kcal)

• Cauliflower rice pulao with tofu or paneer cubes (50g)

• Spinach soup with a drizzle of olive oil

Day 2:

Tuesday (Approx. 1650 kcal)

Breakfast (400 kcal)

• 2 besan chillas (with spinach, onions, coriander) with mint chutney

• 1 glass warm turmeric almond milk

Mid-Morning Snack (150 kcal)

• Half cup unsweetened Greek yogurt with 1 teaspoon flaxseeds

Lunch (500 kcal)

• 2 multigrain rotis (small) brushed with ghee

• 1 cup baingan bharta (roasted eggplant mash)

• 1 bowl masoor dal

Evening Snack (150 kcal)

• 1 bowl steamed edamame with a sprinkle of salt and chili powder

Dinner (400 kcal)

• Zucchini noodles stir-fried with garlic, olive oil, and tofu/paneer (50g)

• Tomato and basil soup

Day 3: Wednesday (Approx. 1600 kcal)

Breakfast (400 kcal)

• 1 glass unsweetened soy milk protein shake with 1 teaspoon peanut butter

• 5 soaked almonds and 2 walnuts

Mid-Morning Snack (150 kcal)

• Half cup sprouted moong bean salad with lemon and coriander

Lunch (500 kcal)

• Quinoa khichdi (quinoa, moong dal, and vegetables)

• Raw vegetable salad with olive oil dressing

Evening Snack (150 kcal)

• 1 cup green tea with 20 roasted fox nuts (makhana)

Dinner (400 kcal)

• Millet upma with vegetables and curry leaves

• Lemon coriander soup

Day 4: Thursday (Approx. 1650 kcal)

Breakfast (400 kcal)

• Smoothie bowl with 1 scoop plant protein powder, half banana, spinach, cinnamon, and chia seeds

Mid-Morning Snack (150 kcal)

• 5 soaked almonds, 2 walnuts, and 1 Brazil nut

Lunch (500 kcal)

• Chickpea curry (chana masala)

• 1 small bowl brown rice or 1 bajra roti

• Raw vegetable salad with lemon-tahini dressing

Evening Snack (150 kcal)

• Half cup unsweetened Greek yogurt with 1 teaspoon pumpkin seeds

Dinner (400 kcal)

• Cauliflower rice stir-fry with tofu and broccoli

• Lemon coriander soup

Day 5: Friday (Approx. 1600 kcal)

Breakfast (400 kcal)

• 2 ragi dosas with mint chutney

• 1 glass unsweetened soy milk (fortified with B12 and D3)

Mid-Morning Snack (150 kcal)

• 1 cup sprouted moong salad

Lunch (500 kcal)

• Lauki chana dal curry

• 1 small bowl brown rice

• Mixed raw salad

Evening Snack (150 kcal)

• A handful of roasted pumpkin seeds and 1 Brazil nut

Dinner (400 kcal)

• Millet khichdi with spinach and moong dal

• Spinach and tomato soup

Day 6: Saturday (Approx. 1650 kcal)

Breakfast (400 kcal)

• 2 moong dal chillas stuffed with paneer and coriander chutney

• 5 soaked almonds and 1 walnut

Mid-Morning Snack (150 kcal)

• Half cup unsweetened Greek yogurt with cinnamon

Lunch (500 kcal)

• Rajma curry (red kidney beans)

• 1 small bowl red rice

• Raw vegetable salad

Evening Snack (150 kcal)

• 1 glass unsweetened buttermilk with roasted cumin powder

• A handful of roasted fox nuts (makhana)

Dinner (400 kcal)

• Zoodles stir-fried with tofu, garlic, and broccoli

• Tomato and basil soup

Day 7: Sunday (Approx. 1600 kcal)

Breakfast (400 kcal)

• 1 scoop plant protein in unsweetened almond milk with 1 teaspoon flaxseed powder

• 2 small ragi pancakes with natural peanut butter

Mid-Morning Snack (150 kcal)

• 5 soaked almonds and 2 walnuts

Lunch (500 kcal)

• Paneer bhurji (made with low-fat paneer)

• 1 bajra roti or 1 small bowl cooked quinoa

• Raw salad with lemon dressing

Evening Snack (150 kcal)

• Half cup unsweetened Greek yogurt with 1 teaspoon chia seeds

Dinner (400 kcal)

• Vegetable soup with tofu cubes

• Stir-fried greens with garlic

This plan integrates higher protein options like dal, sprouts, Greek yogurt, tofu, and paneer to support muscle retention and satiety. Healthy fats such as walnuts, flaxseeds, and chia seeds provide Omega-3 fatty acids, while low glycemic index carbs such as millets, quinoa, and brown rice help stabilize blood sugar levels.

Note: 

– The time gap between two meals should be 3 to 4 hours.

– Each meal plan contains approximately 1600-1650 calories.

– You can decrease or increase calorie intake according to your daily calorie requirements.

Source: Sapna Patel, PhD Nutrition Science and Dietetics.