Your 7-Day Healthy Diet Plan for Weight Loss is Here!
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Your 7-Day Healthy Diet Plan for Weight Loss is Here!
Published on: 08th Nov,2022
Last Updated on: 08th Nov,2023

Nearly 23% of men and 24% of women were found to have a body mass index (BMI) of 25 or greater, according to the recent National Family Health Study (NFHS-5), the government's most thorough household study of health and socioeconomic variables. This is a 4% increase for both sexes over 2015–16. Additionally, the data reveals that, as opposed to 2.1% in 2015–16, 3.4% of children under the age of five are now overweight. According to a 2016 estimate, 135 million Indians were either overweight or obese. Shocking figures aren’t they? There are indeed many people who are struggling with this issue and can’t find suitable resources to deal with the same. But no more as we are here to serve you this very purpose and more.

7 days, 7 days are only what we ask from you. We understand that sometimes this process has burnt you. Might sometimes have distressed you mentally, emotionally, or physically. But trust us, the goal is very near. And we are here for you, to take care of your diet. This 7-day diet plan for weight loss will bear the exact results that you have been trying to achieve for so long. Have faith, this is worth it! Let us help you.

Numerous people deal with overweight issues and mostly just seek an instant diet plan that can help in their weight loss in a jiffy. To tell you, this could be next to impossible as losing weight could be as complicated as your diet chart as you might have experienced yourself as well. Many nutritionists may offer you an instant diet chart that shall help you with weight maintenance but only a few shall take you through or walk step by step in your weight loss journey. This blog shall offer you something similar. As you read further, we shall give you a complete diet for weight loss, not just a plan but a process through which you can accomplish your fitness goals step-by-step. Because we care about you.

A perfect diet for weight loss never exists but a diet plan that suits your body mass, boosts your immunity, sustains healthy fats, and burns unwanted ones, that’s more of an ideal workout you must seek. Many dietary charts would include supplements that might not be available for you to follow daily. For instance, an Indian meal is high in carbohydrates and sugar that includes potatoes, rice, etc., so to provide you with a better substitute for a weight loss diet, some dieticians may suggest whole grain quinoa, bulgur, or couscous. But maintaining a healthy weight may need not necessarily require a flashy or fancy dish on your plate. A simple potato in the right amount and at the right time shall do the deed for you. With minimal change in your daily eating habits, you can create the ideal diet that caters to your unique fitness goals. Let’s see how this works.

You can resolve your dietary & nutrition-related queries on FITFEAST

Let’s cut to the chase and bring you a healthy diet for weight loss, day-by-day, and time-to-time so that you can jot them down on your workout calendar and follow them if you want to maintain your weight with easy efforts.

This diet plan has been carefully curated keeping in mind that every feast within the plan serves the right amount of purpose to your body. Note that the meal can differ for people who have been prescribed to remain on a special diet by their health consultants.

DAY 1 MONDAY

TIME

MEAL

6:30 AM

A glass of warm water with a pinch of honey & lemon

9:00 AM

Porridge with toned milk (or oats, soy, almond milk)

 

5 Almonds

12:00 PM

An apple

2:00 PM

A bowl full of daal, mixed veg with one chapati (Roti)

4:00 PM

A cup of green tea

5:30 PM

Nuts like walnut, cashews & pumpkin seeds

9:00 PM 

Lauki daal & 1 chapati (Roti)

   

DAY 2 TUESDAY

TIME

MEAL

6:30 AM

A glass of warm water with a pinch of honey & lemon

9:00 AM

Masala oats with 1 paratha (Less Oil)

 

5 Almonds

12:00 PM

Paneer/Tofu corn salad

2:00 PM

Chickpeas with brown rice

4:00 PM

Coffee with milk & less sugar

5:30 PM

Nuts like walnut, pumpkin seeds

9:00 PM 

Mixed vegetable & 1 Chapati (Roti)

   

DAY 3 WEDNESDAY

TIME

MEAL

6:30 AM

Cucumber detox water

9:00 AM

Multigrain toast with milk (or oats, soy, almond milk)

10:00 AM

Yoghurt with pumpkin seeds

12:00 PM

An apple

2:00 PM

Paneer ki sabzi with one chapati (Roti)

4:00 PM

1 Banana with green tea

5:30 PM

Nuts like walnut, pumpkin seeds

9:00 PM 

Mixed daal with 1 Chapati (Roti)

   

DAY 4 THURSDAY

TIME

MEAL

6:30 AM

Black coffee with a dash of lemon

9:00 AM

Fruit & Nuts smoothie with 1 Egg omelet (White Portion)

12:00 PM

Paneer/Tofu corn salad

2:00 PM

Chicken curry with brown rice

4:00 PM

A cup of green tea

5:30 PM

Nuts like walnut, almonds, pumpkin seeds

9:00 PM 

Mix vegetable salad

   

DAY 5 FRIDAY

TIME

MEAL

6:30 AM

A glass of warm water with a pinch of honey & lemon

9:00 AM

Poha with tea (less sugar)

12:00 PM

Fruits salad that includes papaya, banana, apple, grapes, orange

2:00 PM

Paneer curry with one chapati (Roti)

4:00 PM

A cup of green tea

5:30 PM

Hot n Sour soup (less trans-fat)

9:00 PM 

Bhindi ki sabzi with 1 Chapati (Roti)

 

Dahi (according to the weather)

DAY 6 SATURDAY

TIME

MEAL

6:30 AM

A glass of cucumber detox drink

9:00 AM

Uttappam with tea (less sugar)

 

5 Almonds

12:00 PM

Paneer and corn salad

2:00 PM

Chicken curry with brown rice & curd

4:00 PM

Coffee with less sugar 

5:30 PM

*Cheat meal* (Only one portion)

9:00 PM 

Kaali Daal & 1 Chapati (Roti)

   

DAY 7 SUNDAY

TIME

MEAL

6:30 AM

A glass of warm water with a pinch of honey & lemon

9:00 AM

Rawa idli with green chilli coconut chutney

12:00 PM

Paneer/Tofu Salad

2:00 PM

Chicken curry with brown rice or 2 Chapatis (Roti)

4:00 PM

Fruits salad that includes, apple, banana, papaya, grapes

5:30 PM

Multigrain/Brown bread sandwich with salami (1 Portion)

9:00 PM 

Mixed vegetable salad/1 bowl of daal

   

Follow the mentioned 7-day protein diet plan for weight loss along with regular workouts or at least 4-5 days per week to witness maximum results. Also, stay hydrated throughout your day as it helps you remove toxins from your body, keeping your organs functioning with an ample amount of blood flow. And we promise that this will help you like nothing else did. Just keep up with that consistency and don’t give up. Remember we are here cheering for you and you can do this. It’s going to be fruitful! For more tips, diet charts, and workout plans you can download our app FITPASS.

Written By
FITPASS Editorial Team
FITPASS Editorial Team
Digital Marketing
The writers, storytellers and day-dreamers - making sure that they pen down their thoughts in the best possible manner. With an expertise in writing for Health & Lifestyle, they used the platform to share their knowledge to the readers.
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