Indian Diet Plan for Weight Loss – 7-Day
Vegetarian Meal Plan (Easy & Healthy)
Losing weight doesn’t mean starving yourself — it means eating smart! Here's a simple, balanced 7-day Indian vegetarian diet plan designed to help you shed extra kilos while keeping you energized and satisfied.
Why This Diet Works
- Rich in fiber, proteins & healthy fats
- Uses local, affordable ingredients
- Easy to follow for working professionals & homemakers
Day 1 – Light & Clean Start
Early Morning: Warm lemon water + 5 soaked almonds
Breakfast: Vegetable poha + 1 cup green tea
Mid-Morning Snack: 1 apple or banana
Lunch: 2 roti + sabzi + salad + curd
Evening Snack: Roasted chana + herbal tea
Dinner: Moong dal khichdi + cucumber raita
Day 2 – Protein-Rich Meals
Early Morning: Jeera water
Breakfast: Besan chilla + mint chutney
Mid-Morning Snack: Coconut water + few walnuts
Lunch: Brown rice + rajma + salad
Evening Snack: Buttermilk + 1 fruit
Dinner: Grilled paneer + stir-fried veggies
Day 3 – Fiber Focus
Early Morning: Tulsi water + flax seeds
Breakfast: Oats with low-fat milk + berries
Mid-Morning Snack: Orange or guava
Lunch: Millet roti + mixed veg curry + curd
Evening Snack: Handful of peanuts + lemon water
Dinner: Vegetable soup + multigrain toast
Day 4 – Balanced Plate
Early Morning: Methi seed water
Breakfast: Upma + herbal tea
Mid-Morning Snack: Fruit bowl (papaya, kiwi, apple)
Lunch: 2 roti + dal + sabzi + salad
Evening Snack: Green tea + makhana
Dinner: Sprouts salad + 1 bowl dal soup
Day 5 – Clean Eating Boost
Early Morning: Apple cider vinegar in water
Breakfast: Idli + coconut chutney
Mid-Morning Snack: Buttermilk + nuts
Lunch: Quinoa + mix veg curry
Evening Snack: Roasted almonds + fruit
Dinner: Tofu bhurji + steamed broccoli
Day 6 – Low-Calorie Day
Early Morning: Ginger-lemon water
Breakfast: Moong dal dosa + mint chutney
Mid-Morning Snack: Coconut water + chana
Lunch: Lauki sabzi + roti + salad
Evening Snack: Herbal tea + foxnuts (makhana)
Dinner: Veg clear soup + sautéed veggies
Day 7 – Detox Day
Early Morning: Warm lemon-honey water
Breakfast: Fresh fruit smoothie (banana, spinach, flax seeds)
Mid-Morning Snack: Amla juice
Lunch: Brown rice + palak dal + salad
Evening Snack: Herbal tea + boiled corn
Dinner: Khichdi with ghee + salad
Tips for Better Results
- Drink at least 2-3 liters of water daily
- Walk 30 minutes every day
- Avoid sugar, fried foods, and processed snacks
- Sleep 7–8 hours for proper recovery
This 7-day Indian diet plan is simple, affordable, and effective. It helps detox your system, keeps your energy levels high, and supports healthy weight loss. Repeat the cycle with small tweaks as needed!