Indian Diet Plan (15 lbs in 7 Days) | Printable

Following a lacto-vegetarian Indian Diet is a great way to lose weight. The traditional Indian diet emphasizes low meat consumption as well as high intake of phytonutrients such as vegetables, lentils and fruits. With these foods, weight loss is simple! And the Indian Diet can help us to lose up to 15 lbs per week.

Here is an Indian Diet Plan for Weight Loss

Indian diets based on rice and curry are very popular in western countries nowadays. Curry, which is frequently used in cooking in India, greatly speeds up the metabolism. According to research by Dutch scientists, you can lose 2.20 lbs a week by simply adding curry to your meals without making any changes to your diet program. But we will now serve a program where you can lose 15 lbs in a week.

What Food Groups Does the Indian Diet Include?

The Indian diet plan for Weight Loss is rich in nutritious foods such as grains, lentils, healthy fats, vegetables, dairy products, and fruits. Most Indian people’s diets are heavily influenced by religion, especially Hinduism. The Hindu religion teaches non-violence and that all living beings should be valued equally. That’s why a lacto-vegetarian diet is encouraged. Lacto-vegetarians eat dairy products. There are many delicious foods and drinks to choose from when following a lacto-vegetarian diet for weight loss.Try to include the following ingredients in your daily meal plan:

Indian diet plan for weight loss

Indian diet plan for weight loss

  • Vegetables: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more
  • Fruits: Mango, papaya, pomegranate, guava, orange, tamarind, apple, melon, pear, plum, banana…
  • Dairy: Cheese, yogurt, milk, kefir, ghee
  • Healthy fats: Coconut milk, whole milk products, avocados, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee
  • Nuts and seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more
  • Herbs and spices: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil and more
  • Protein sources: Tofu, legumes, dairy products, nuts and seeds
  • Whole grains: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole grain bread, amaranth, sorghum

The traditional plant-based Indian diet focuses on fresh, whole ingredients. These are ideal foods to support optimum health. You can lose 15 lbs in 7 days by strictly following the diet list below.

Indian Diet Plan for Weight Loss

Day 1:

Breakfast: A grapefruit, a cup of tea

Lunch: 1 glass of milk, 6 tablespoons of rice (with curry)

Dinner: A glass of milk, 6 tablespoons of rice (curry)

Day 2:

Breakfast: A grapefruit, a cup of tea

Lunch: 1 glass of milk, 6 tablespoons of rice (with curry)

Dinner: A glass of milk, 6 tablespoons of rice (curry)

Day 3:

Breakfast: 2 tangerines, a glass of milk

Lunch: A cup of tea, 5 tablespoons of rice (with curry)

Dinner: 2 tangerines, 5 tablespoons of rice (with curry)

Day 4:

Breakfast: A cup of tea, 1 bowl of salad

Lunch: 2 boiled potatoes, a glass of milk

Dinner: Salad consisting of 2 apples and a carrot

Day 5:

Breakfast: A glass of milk, 2 hard boiled eggs

Lunch: 100 grams of cooked green beans, a cup of tea

Dinner: 5 tablespoons rice (with curry), a glass of tea

Day 6:

Breakfast: An orange, 10 almonds

Lunch: 6 tablespoons of rice with 1 teaspoon of curry

Dinner: A bowl of soup

Day 7:

Breakfast: A tomato, 2 peppers, 2-3 bunches of dill salad

Lunch: A glass of milk, 7 tablespoons of rice with a teaspoon of curry

Dinner: A banana, a grapefruit

A second Indian diet plan gives us a slower weight loss compared to the first plan but gives us a various list:

Second Indian Diet Plan for Weight Loss

Indian diet plan for weight loss

Indian diet plan for weight loss

Day 1:

Breakfast: Sambar with brown rice idli

Lunch: Whole grain roti with mixed vegetable curry

Dinner: Tofu curry with mixed vegetables and fresh spinach salad

Day 2:

Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk

Lunch: Brown rice with chickpea curry

Dinner: Khichdi with sprout salad

Day 3:

Breakfast: Apple cinnamon porridge made with milk and almonds

Lunch: Whole grain roti with tofu and mixed vegetables

Dinner: Palak paneer with brown rice and vegetables

Day 4:

Breakfast: Yogurt with sliced fruit and sunflower seeds

Lunch: Whole grain roti with vegetable subji

Dinner: Chana masala with Basmati rice and green salad

Day 5:

Breakfast: Vegetable dalia and a glass of milk

Lunch: Vegetable sambar with brown rice

Dinner: Tofu curry with potatoes and mixed vegetables

Day 6:

Breakfast: Multi-grain parathas with avocado and sliced papaya

Lunch: Large salad with rajma curry and quinoa

Dinner: Lentil pancakes with tofu tikka masala

Day 7:

Indian diet plan for weight loss

Indian diet plan for weight loss – Masala

Breakfast: Buckwheat porridge with sliced mango

Lunch: Vegetable soup with whole grain roti

Dinner: Masala baked tofu with vegetable curry

Printable (PDF) Indian Diet Plan for Weight Loss

Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast A grapefruit, a cup of tea A grapefruit, a cup of tea 2 tangerines, a glass of milk A cup of tea, 1 bowl of salad A glass of milk, 2 hard boiled eggs An orange, 10 almonds A tomato, 2 peppers, 2-3 bunches of dill salad
Lunch 1 glass of milk, 6 tablespoons of rice (with curry) 1 glass of milk, 6 tablespoons of rice (with curry) A cup of tea, 5 tablespoons of rice (with curry) 2 boiled potatoes, a glass of milk 100 grams of cooked green beans, a cup of tea 6 tablespoons of rice with 1 teaspoon of curry A glass of milk, 7 tablespoons of rice with a teaspoon of curry
Dinner A glass of milk, 6 tablespoons of rice (curry) A glass of milk, 6 tablespoons of rice (curry) 2 tangerines, 5 tablespoons of rice (with curry) Salad consisting of 2 apples and a carrot 5 tablespoons rice (with curry), a glass of tea A bowl of soup A banana, a grapefruit

See Also:

General Motors Diet Plan

7 Delicious Fruits Good for Skin