7 Day Indian Vegetarian Meal Plan for Weight Loss

7 Day Indian Vegetarian Meal Plan for Weight Loss

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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.

Many consider  Indian vegetarian diets to be incomplete protein source because they are low in one or more essential amino acids. However vegetarians can fulfill their amino acids (protein) requirements by eating a wide variety of protein rich vegetarian foods.

The best part: It’s flexible. You can mix and match to create your own customized diet. You can also decrease or increase calorie intake according to your daily calorie requirements.

Daily vegetarian meals lack some essential vitamins and nutrients like B12, D3, Calcium, Omega-3 and Zinc. If your meal is lacking in these vitamins and nutrients on a regular basis, some serious nutritional deficiencies can occur. So this plan includes dairy (for B12 and calcium), walnuts (for Omega-3) and sprouts and beans (for Zinc).  

The BOLD TEXT indicates protein rich food so that you can fulfill your everyday protein requirements.

Day 1: Monday

Breakfast (approx 400 cal)

– 1 glass whey protein shake and 1 bowl cooked oats

Morning Snack (approx 200 cal)

– Handful of walnuts and almonds 

Lunch (approx 600 cal)

– 1 cup veg sabji, 2 roties, 1 bowl daal and rice

Evening Snack (approx200 cal)

– 1 bowl boiled sprouts

Dinner (approx 400 cal)

– 1 bowl brown rice and dal 

Day 2: Tuesday

Breakfast (approx 400 cal)

– 1 glass whey protein shake with 1 cup all bran wheat flakes

Morning Snack (approx 250 cal)

– 1 bowl of cooked green moong

Lunch (approx 600 cal)

– 2 low fat paneer paratha with curd

Evening Snack (approx 200 cal)

– 1 bowl of fruit yogurt

Dinner (approx 400 cal)

– 1 Whole wheat bread Vegetable cheese sandwich and spinach soup

Day 3: Wednesday

Breakfast (approx 400 cal)

– 1 glass whey protein shake with whole wheat cereal

Morning Snack (approx 200 cal)

– Handful of walnuts and almonds

Lunch (approx 600 cal)

– 1 cup vegetable sabji, 2 rotis, 1 bowl daal and rice

Evening Snack (approx 200 cal)

– 1 bowl kidney bean salad

Dinner (approx 400 cal)

– 1 dosa with sambhar and coconut chutney

Day 4: Thursday

Breakfast (approx 400 cal):

– 1 glass whey protein shake with 1 cup corn flakes

Morning Snack (approx 200 cal)

– 1 bowl cooked green moong

Lunch (approx 600 cal)

Daal bati with vegetable curry

Evening Snack (approx 250 cal)

– 1 bowl of fruit yogurt

Dinner (approx 400 cal)

– 1 bowl daal khichadi and spinach soup

Day 5: Friday

Breakfast (approx 400 cal)

– 1 glass whey protein shake with 1 cup muesli

Morning Snack (approx 200 cal)

– Handful of walnuts and almonds

Lunch (approx 600 cal)

– 1 cup veg sabji, 2 Roti, 1 bowl daal with rice

Evening Snack (approx 200 cal)

– 1 bowl of boiled sprouts

Dinner (approx 400 cal)

– 1 bowl brown rice and daal

Day 6: Saturday

Breakfast (approx 400 cal)

– 1 glass whey protein shake and 1 bowl cooked oats

Morning Snack (approx 200 cal)

– 1 bowl cooked green moong

Lunch (approx 600 cal)

– 2 low fat paneer paratha with curd

Evening Snack (approx 200 cal)

– 25 almonds

Dinner (approx 400 cal)

– 1 bowl dal khichadi and spinach soup

Day 7: Sunday

Breakfast (approx 400 cal)

– 1 glass whey protein shake with 1 cup all bran wheat flakes

Morning Snack (approx 200 cal)

– Handful of walnuts and almonds

Lunch (approx600 cal)

– 1 cup veg sabji, 2 rotis, 1 bowl daal with rice

Evening Snack (approx200 cal)

– 1 bowl of kidney bean salad

Dinner (approx 400 cal)

– 1 dosa with sambhar and coconut chutney

Note: 

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

– Each meal plan contains approximately 1800-1850 calories.

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

Source: Sapna Patel, PhD Nutrition Science and Dietetics.

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