Weight loss

7-day diet plan for weight loss

Kannan
Jul 20, 2022

Are you looking for the best Diet Plan to lose weight? Have you been searching for the ideal online weight loss program that will work for you? This article has everything you need to get started on your journey to weight loss.

7-day diet plan for weight loss Indian

It helps to first understand what is leading to the increasing problem of weight gain in India. We have more people who are overweight and obese then ever before. There are 5 factors causing this and you may relate to some of them in your life.

Reason 1: Easy access to food



Unlike our grandparents who bought food for a few days at a time, we are easily able to buy and stock up on a lot of food at home.

This means we are always just a few steps away from food at any time and most of it is unhealthy.

Right now, you might have biscuits, chips, ice cream and chocolates in your pantry. And nothing stops you from eating it. Which is why we end up eating a lot more during the day.

Reason 2: It’s a Swiggy & Netflix world



Not only do we have easy access to food at home, any food we desire is a few clicks away. Whether it is breakfast, lunch, dinner, chai or a snack. Everything can be ordered online and will be at your doorstep within 30 mins. And you can do this any time of the day, even at midnight. Restaurant food is always more oily, creamy, sugary and salty than home-made food. As a result, our daily calorie intake has gone up by a lot within a few years.

Diet plan for weight loss 7 days


We are spoiled for choice when it comes to entertainment.

We’re spending more time sitting in front of screens while bingeing on snacks.

This is a powerful combination and a big factor behind weight gain.

Reason 3: Sitting is the new smoking



If you’re not sleeping, you’re mostly sitting. At home, at work, in your car or while eating & watching TV. As a result, the amount of exercise we get in a day is far less than it used to be.

Reason 4: Poor sleep habits



With so many platforms trying to get your attention like social media and OTT platforms, sleep time has reduced drastically. Poor sleep has a direct effect on weight as it leads to increased food cravings.


Reason 5: Stress



Even though life is more convenient in many ways than it was for our parents, we seem more stressed than ever. It could be about finances, work, relationships, family or something else.

Stress levels are high and as a result stress-eating is a real problem.

As a result of all of these 5 factors, more and more people are gaining weight each year and becoming overweight or obese. This is a big reason for the increasing number of people with problems like diabetes, hypertension, thyroid, PCOS and joint issues. 

Diet plan for weight loss 7 days

Achieving a healthy weight through a scientific weight loss plan will help you take control and avoid such problems. Regular exercise and good sleep habits will also help you with this.  Combining these 3 areas will give you a healthy lifestyle.

A healthy lifestyle is one that combines a balanced diet, regular exercise and good sleep habits.

This will help you with weight loss and weight maintenance.

We have provided below a 7-day diet plan that will help you with weight loss. Please note that you should not expect anything drastic in 7 days. The idea of the 7-day diet plan is to give you an idea of what a week’s diet looks like if you want weight loss. The idea is to follow this as best as you can consistently. The 7 day diet plan is not a very high protein diet for weight loss nor a very low carbohydrate plan for weight loss which can be quite drastic. Instead, it focusses on taking a more balanced approach and is a diet plan for weight loss that you can sustain for a longer term. Later in this article, we highlight how much weight loss you can expect with a diet plan like this.

Diet plan for weight loss: 7 days

Below is an easy to follow weight loss diet chart that can be followed for a week (7 days). The portions are based on someone in the weight range of 65-75 kgs and should be used as a guide. If you would like a more customized meal plan, fill out this short form and we will send it to you.

 

Please note the following points:

  • Some foods are noted in cups. A cup = 240ml. This is a standard unit of measure and you can buy it from Amazon, see these options.
  • Some foods (like paneer) are noted in fist-sized quantities. A fist = your fist. Keep the food next to your fist to estimate the quantity.
  • We include some whey protein shakes in the weight loss diet plan below. Whey protein is an extract from milk and proven to be safe and healthy. While we do not recommend supplements, whey is the one exception given its proven benefits. But you can feel free to swap it with another protein option like greek yogurt (hung curd) in the shakes.
  • You can modify this diet plan to swap one vegetable for another or to have one grain for another (rice instead of roti for example).

 

While we have provided a weight loss diet plan below, please use this as a guide only. There is no single ideal diet chart as a one-size-fits-all answer approach will not work when it comes to a weight loss diet plan. One’s nutritional requirements will vary based on a number of factors, including gender, height, weight, meal preferences, any medical conditions, allergies etc. These are the factors we typically consider in the Daily9 coaching programme.

VEGETARIAN DIET PLAN FOR WEIGHT LOSS: 7 DAYS

Day 1

Breakfast:

  • 1 cheese dosa with ¼ fist cheese
  • ½ cup vegetable chutney
  • 1 orange
  • 1 cup tea/coffee

Lunch:

  • 2 small rotis
  • 1 cup loaded dal with ½ cup dal +¼ cup lauki
  • 1 cup stuffed okra
  • ½ cup curds

Snacks:

  • 1 scoop whey with ½ cup milk
  • 1 cup pineapple

Dinner:

  • 1 cup cauliflower tabbouleh (using cauliflower rice)
  • ½ cup mashed potato
  • ¾ fist paneer tikka

Day 2

Breakfast:

  • Oats & Whey smoothie (½ cup oats+1 scoop whey+½ cup milk)
  • 1 cup melon
  • 1 cup tea/coffee

Lunch:

  • 1 fist tofu in 1 cup tomato/ onion/ capsicum gravy
  • ½ cup Roast veg salad

Snacks:

  • ½ fist pan toasted paneer
  • 1 cup green tea

Dinner:

  • ½ cup Mushroom and ridgegourd masala
  • 2 lauki parathas with ¼ cup lauki
  • ½ cup onion raita with ¼ cup onion

7-day diet plan for weight loss Indian
Roasted vegetable salad

Day 3

Breakfast:

  • 1 appam
  • ½ cup veg stew
  • 1 scoop whey in water
  • 1 cup tea/coffee

Lunch: Eating out

  • Buddha bowl (1 cup veg, 1 fist paneer, ½ cup brown rice)

Snacks:

  • 1 cup green tea
  • ½ cup spiced chickpea sundal
  • 2 small kiwis

Dinner:

  • 1 cup curd rice (½ cup rice+½ cup curd)
  • 1 cup Okra stir fry

Day 4

Breakfast:

  • 1 dosa
  • ½ cup sambar
  • ¼ cup onion chutney
  • 1 banana

Lunch:

  • 2 cups Minestrone soup  (½ cup pasta, ¾ cup veg, ½ cup black eyed peas)
  • ½ cup Salad with lettuce, baked pumpkin

Snacks:

  • 1 scoop whey fruit smoothie

Dinner:

  • 1 roti
  • ¾ fist Paneer with ½ cup tomato-onion gravy
  • ½ cup sarson ka saag

Day 5

Breakfast:

  • 1½ cup Loaded upma (with ½ cup veg, 1 cup rava)

Lunch:

  • ¾ cup lentil soup (½ cup lentils)
  • 2 Lettuce wraps with 1 fist tofu+1 cup veg

Snacks:

  • 1 scoop whey in milk
  • 1 Guava

Dinner:

  • 1 cup Mix veg pulao with ½ cup veg
  • ½ cup green salad
  • ½ cup yoghurt

Day 6

Breakfast:

  • 1 cup Veggie loaded poha (½ cup poha+½ cup veg)
  • 1 cup papaya

Lunch:

  • 1 fist Pan fried spicy tofu
  • ½ cup steamed jasmine rice
  •  ½ cup Grilled eggplant

Snacks:

  • 1 cup spiced chickpea sundal
  • 1 green tea
  • 1 Guava

Dinner:

  • 1½ cups chunky vegetable soup +½ fist paneer
  • 1 slice toast or 2 slices baguette

7-day diet plan for weight loss Indian
Vegetable poha

Day 7

Breakfast:

  • 1 cup spiced sprouts+½ cup chopped onion, tomato, capsicum
  • 1 orange

Lunch:

  • Hariyali Biryani with ½ cup veg, ½ fist paneer, ½ cup rice
  • Veg raita with ½  cup veg+¼ cup yoghurt

Snacks:

  • 100 gms Greek yoghurt
  • ½ cup Veg crudités+ hummus

Dinner: Eating out

  • ¼ cup vegetable hot & sour soup
  • 5 Vegetable dumplings (½ cup veg+½ cup flour)
  • ½ fist grilled tofu
  • ½ cup rice

VEGETARIAN + EGGS DIET PLAN FOR WEIGHT LOSS: 7 DAYS

Day 1

Breakfast:

  • Savoury egg muffins (2 eggs+½ fist cheese+½ cup veg)
  • 1 orange
  • 1 cup tea/coffee

Lunch:

  • 1 cup rice
  • ½ cup stew with ¼ cup dal, ¼ cup snakegourd
  • 1 cup green beans stir fry

Snacks:

  • ½ cup spiced boiled soy bean
  • 1 cup pineapple
  • ¾ cup tea/coffee

Dinner:

  • ½ cup curd rice (¼ cup rice+¼ cup curd)
  • 2 egg bhurji
  • ½ cup Okra stir fry

Day 2

Breakfast:

  • Fruit smoothie (½ cup oats+½ cup milk)
  • 1 cup melon

Lunch:

  • 1 cup spiced soy bean
  • 1 cup Mushroom and ridgegourd masala
  • ½ cup rice
  • ½ cup onion raita

Snacks:

  • ½ fist tava toasted paneer
  • 1 guava
  • 1 black tea

Dinner:

  • Shakshouka (3 eggs+1 cup tomato/onion/capsicum)
  • 1 slice toast

7-day diet plan for weight loss Indian
Egg Shakshouka

Day 3

Breakfast:

  • 1 egg appam
  • 1 cup veg stew
  • 1 sapodilla (chikoo)
  • 1 cup tea/coffee

Lunch: Eating out

  • Buddha bowl (1 cup veg, 1 fist paneer, ½ cup brown rice)

Snacks:

  • 1 green tea
  • 1 kiwi
  • boiled eggs

Dinner:

  • Broccoli and cauliflower pasta (with ½ cup pasta, ½ fist cheese, ½ cup veg)

Day 4

Breakfast:

  • 1 egg dosa
  • ½ cup ridgegourd chutney
  • 1 banana
  • 1 cup tea/coffee

Lunch:

  • 1 roti
  • Paneer masala curry with 1 fist paneer, ½ cup tomato-onion gravy
  • ½ cup sarson ka saag

Snacks:

  • 1 scoop whey+apple smoothie

Dinner:

  • 1½ cups Minestrone soup  (½ cup pasta, ½ cup veg)
  • Baked pumpkin  (½  cup) and tofu (½ fist)

Day 5

Breakfast:

  • 1 cup Loaded upma (with ½ cup veg, ¼ cup rava, ¼ cup chickpeas)
  • 1 Guava
  • 1 cup tea/coffee

Lunch:

  • ¾ cup lentil soup with ½ cup lentils
  • 2 Lettuce wraps with 2 eggs+1 cup veg

Snacks:

  • 1 egg omelette+½ fist cheese
  • 1 coconut water

Dinner:

  • ½ cup pulao
  • 1 fist paneer tikka +¾ cup veg (capsicum, tomato, mushroom and pickled onions)
  • ¼ cup Mint chutney

Day 6

Breakfast:

  • 1 cup Veggie loaded poha (½ cup poha+½ cup  veg)
  • ½ scoop whey in water
  • 1 cup papaya

Lunch:

  • 1 tofu paratha (with ½ fist tofu)
  • ½ cup brinjal sabzi
  • ½ cup bottlegourd (lauki) sabzi

Snacks:

  • 1 scoop protein in spicy lassi

Dinner:

  • 1½ cups chunky vegetable soup with 1 fist paneer
  • 1 slice toast or 2 slices baguette

7-day diet plan for weight loss Indian
Brinjal sabzi

Day 7

Breakfast:

  • 3 egg omelette with ½ cup mixed veg
  • 1 cup tea/coffee

Lunch:

  • Hariyali Biryani with ½ cup veg, ½ fist paneer, ½ cup rice
  • Onion raita with ½ cup onion
  • ½ cup green salad

Snacks:

  • 1 cup tea/coffee
  • 1 apple
  • ½ scoop whey protein shake

Dinner: Eating out

  • ½ cup tofu and vegetable hot and sour soup
  • 5 Vegetable dumplings (½ cup veg+½ cup flour)
  • 1 cup Thai red curry with ½ cup jasmine rice

NON-VEGETARIAN DIET PLAN FOR WEIGHT LOSS: 7 DAYS

Day 1

Breakfast:

  • Savoury egg muffins (2 eggs+½ fist cheese+½ cup veg)
  • 1 orange
  • 1 cup tea/coffee

Lunch:

  • ¾ cup rice
  • ½ cup sambar (with ¼ dal)
  • ½ cup lentil stew with ¼ cup snakegourd
  • 1 cup green beans stir fry

Snacks:

  • ½ cup spiced and boiled soy bean+¼ cup tomato/onion
  • 1 cup pineapple
  • ¾ cup tea/coffee

Dinner:

  • ¾ cup curd rice (½ cup rice+¼ cup curd)
  • 2 egg bhurji
  • ½ cup Okra

Day 2

Breakfast:

  • Fruit smoothie (½ cup oats+½ cup milk+1 banana)

Lunch:

  • 1 fist Pepper roasted chicken 
  • 1 cup Mushroom and ridgegourd masala
  • ½ cup rice

Snacks:

  • ½ fist tava toasted paneer
  • 1 guava
  • 1 black tea

Dinner:

  • Shakshouka (3 eggs+1½ cup tomato/onion/capsicum)
  • 1 slice toast or 2 slices baguette

7-day diet plan for weight loss Indian
Banana smoothie

Day 3

Breakfast:

  • 1 egg appam
  • 1 cup veg stew
  • 1 cup tea/coffee

Lunch: Eating out

  • Buddha bowl (1 cup veg, 1 fist chicken, ½ cup brown rice)

Snacks:

  • 1 green tea
  • 2 small kiwis

Dinner:

  • Broccoli, cauliflower and cheese pasta (with ½ cup pasta, ½ fist cheese, ½ cup veg)
  • 1 fist Seer fish

7-day diet plan for weight loss Indian
Buddha bowl

Day 4

Breakfast:

  • 1 dosa
  • ¼ cup onion chutney
  • 2 boiled eggs
  • 1 cup melon
  • 1 cup tea/coffee

Lunch:

  • 2 small rotis
  • Paneer masala curry (½ fist paneer, ½ cup tomato-onion gravy)
  • ½ cup sarson ka saag

Snacks:

  • 1 scoop whey+apple smoothie

Dinner:

  • 1½ cups Seafood Minestrone soup  (½ cup pasta, ¾ cup veg, ½ fist shrimp)
  • ½ cup Baked pumpkin or salad

Day 5

Breakfast:

  • 1 cup Loaded upma (with ¼ cup veg, ½ cup rava, ¼ cup chickpeas)
  • 1 Guava
  • 1 cup tea/coffee

Lunch:

  • ½ cup lentil soup with ¼ cup lentils
  • 2 Lettuce wraps with 1 fist chicken+1 cup veg

Snacks:

  • 2 egg omelette
  • 1 coconut water

Dinner:

  • ½ cup pulao
  • 1 fist paneer tikka +¾ cup veg (capsicum, tomato, mushroom and pickled onions)
  • ½ cup Green salad

Day 6

Breakfast:

  • 1 cup Veggie loaded poha (½ cup poha+ ½ cup veg)
  • ½ scoop whey in water
  • 1 cup papaya

Lunch:

  • 1 tofu paratha (with ½ fist tofu)
  • ½ cup brinjal sabzi
  • ½ cup bottlegourd (lauki) sabzi

Snacks:

  • 1 scoop protein  in spicy lassi

Dinner:

  • 1½ cups chunky vegetable soup with 1 cup veg, 1 fist paneer
  • 1 slice toast or 2 slices baguette

Day 7

Breakfast:

  • 3 egg omelette with ½ cup mixed veg
  • 1 cup tea/coffee

Lunch:

  • Mutton Biryani with ½ cup veg, ½ fist mutton, ¾ cup rice
  • Onion raita with ½ cup onion
  • ½ cup green salad

Snacks:

  • 1 cup tea/coffee
  • 1 apple

Dinner: Eating out

  • ½ cup chicken and veg (¼ cup) hot and sour soup
  • 2 steamed Veg dumplings (¼ cup veg+¼ cup flour)
  • 1 cup Thai prawn red curry 
  • ½ cup jasmine rice

How much weight loss is healthy per week/month

One of the biggest reasons we see people failing to lose weight is that they lose patience. And that is usually because they start with wanting it to happen quickly. And when it doesn't, they stop.

The body is complex and will not lose weight and fat because you want it to. And even then it will not do it at the speed you want it to.

You may have no problem losing 1-2kgs per week for the first couple weeks of your plan. But then the next week you may lose no weight at all. The week after that, you may only lose 500grams. Or maybe you even gain 500grams.

At this point of slowed/no progress, it feels like you’ve failed. We see so many people give up because they’re not seeing the progress they expected.

But let's reframe this - instead of 2kgs per week, let’s look at 2kgs per month. This is closer to what you can expect in reality with a scientific and sustainable weight loss plan.

On average, you can expect to lose 500-750 grams a week

That may sound like very little weight loss to you. That means losing just 500 grams every week, and we always want results much faster than that.

But if you zoom out and look at it over a year, just 2 kgs per month would mean that by the end of 12 months you would drop nearly 25 kgs. For most people, that's more than what they need to lose. And in the grand scheme of things, a year is not very long at all.

Weight loss diet plan

Think back to a year ago. If you had started this approach back then, you may have hit your weight goal by now.

Can you approach weight loss with more urgency? Yes. Most do.

You can think that you'll somehow lose a lot of weight very quickly and then somehow maintain that. But it's never as simple as that.

It's also not how the body works.

Instead, set yourself on a sustainable path and stick to it.

Daily9 program for weight loss

If you’re reading this, we know that weight loss is a high priority for you. We also know that there are many programmes out there offering you quick weight loss. Sadly, in almost all those cases, the weight that you lose comes right back. This is disappointing and frustrating. We want to help you break this cycle.

At Daily9 our focus is helping you achieve weight loss in a way that lasts. Without doing anything extreme and by sticking to the Indian way of eating. You will see that in the 7 day diet plan for weight loss that we have provided above, we have provided a mix of Indian and multi-cuisine options, including possibilities of eating out occasionally.  This is a more practical approach because many of us do eat out or order in.  In our programme we recognise this fact, and so aim to help you make better choices while also enjoying it. This makes Daily9 easy to follow in the long run and helps you with both weight loss and weight maintenance.

We’ve worked with thousands of Indian men and women and understand the unique challenges they face when trying to lose weight or find a weight loss diet plan. You can see some of our success stories here. The Daily9 system is proven to work with weight loss and also many health conditions that Indian men and women face like digestive issues, diabetes, PCOS, thyroid, fatty liver and joint problems from excess weight.

Most importantly, the Daily9 weight loss diet plan is practical and suits an Indian family environment. 

If you’re looking for a scientific and practical approach to weight loss, take a look at the Daily9 coaching programme. It’s the only programme that helps with weight loss and weight maintenance.


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