Though you are now well aware of why should you try an Indian diet plan for weight loss but you must have observed that the entire plan is filled with plant-based items. 

There was nothing in the sample diet plan related to eggs or meat. Let’s find out why.

 As the name suggests, a plant-based diet is powered mainly from plants. However, this category is not limited to vegetables and fruits only. There are other items like nuts and nut butter, oils, seeds, beans, pulses or legumes and whole grains too, which complete a plant-based diet. All these together make sure that all of the body nutrients and their requirements are met.

An Indian sample diet plan

To help you out forming a balanced diet plan that contains weight loss ingredients out of the ingredients commonly used in India, we have a sample diet plan made for you. The contents of the diet plan mentioned here are just to state an example. You can modify it as per the availability of food items and strike off the ones which might cause any allergic reaction. Also, it can be modified keeping in mind the number of required calories, medical restrictions and your preferences too. Here is the sample Indian diet plan to lose weight naturally and permanently. 

DAY 1:

Breakfast: Idli prepared from brown rice with sambar.

Lunch: Mix vegetable curry with whole-grain chapati(s)

Dinner: Mixed vegetable curry with Tofu and freshly prepared spinach salad


DAY 2:

Breakfast: A glass of milk with pancakes made from chana daal

Lunch: Brown rice with chickpea curry

Dinner: Salad, sprout or spinach with Khichdi


DAY 3:

Breakfast: Porridge made using apple cinnamon and milk, topped with almonds if desired.

Lunch: Mixed vegetable curry with Tofu and whole-grain chapati(s)

Dinner: Brown rice with palak paneer and salad


DAY 4:

Breakfast: A cup of yoghurt with freshly sliced fruits and sunflower seeds

Lunch: A vegetable curry with whole-grain chapati(s)

Dinner: Brown basmati rice with chana masala curry and salad


DAY 5:

Breakfast: Masala Oats or dalia with a glass of milk

Lunch: Brown rice with vegetable sambar

Dinner: Mixed vegetable salad with potato and Tofu curry


DAY 6:

Breakfast: Paranthas out of multigrain flour with sliced fruits such as papaya and avocado

Lunch: Rajma curry with Quinoa and salad

Dinner: Pancakes made from lentil and Tofu tikka masala


DAY 7:

Breakfast: Fruits like mango with buckwheat porridge

Lunch: Vegetable soup with whole-grain chapati and curry 

Dinner: Vegetable curry with baked Tofu


 In case you don’t just want to stick to an Indian diet, here’s a 3-day meal plan for you, with some continental dishes, which is equally helpful. You might observe how the ingredients and the preparation of the Indian diet plan for weight loss are different.

DAY 1:

Breakfast: oats with bananas, walnuts and a pinch of cinnamon on the top.

Lunch: Try out the Greek salad. This can be made using olives, fresh tomato, parsley, crumbled feta cheese, balsamic vinegar and extra virgin olive oil. A pita made from whole wheat and a slice of melon can keep you full for hours.

Dinner: Grilled vegetable kebabs with quinoa, grilled tofu and spinach salad.


DAY 2: 

Breakfast: Fill a wrap of whole wheat chapati with scrambled eggs, peppers, onions, black beans and hot sauce or salsa.

Lunch: Tomato basil soup with whole-grain crackers and an apple.

Dinner: Pasta made from whole wheat with beans and peas along with a salad with cherry tomatoes, extra virgin oil and balsamic vinegar.


DAY 3: 

Breakfast: Whole-wheat English muffin topped with fresh tomato and avocado slices, and a cup of blueberries.

Lunch: Vegetarian pizza topped with tomatoes, broccoli, mozzarella cheese, peppers, onions, and mushrooms. Fresh strawberries for dessert.

Dinner: Vegetarian chilli with a spinach salad.

Hopefully, this sets the picture clearly that why Indian diet plan is favoured and also flavoured better. Apart from the meal of the day, do keep in mind to keep yourself hydrated. Drink plenty of water, preferably sugarless tea or coffee with fresh fruit juices. For best practices, develop a habit to carry your water. No matter where you go, always carry a small bottle of water with you. These minute details taken care of in the lifestyle makes a considerable effect on your healthy body.

Maintaining a diet like this with non-starch rich food items is helpful in keeping you full for long and thus prevent overeating. However, always make a note of it that a balanced diet alone can not do all the work for you to lose weight. It has to be combined with some efforts of regular exercise to keep your body active and energetic. 

One can always try the old but effective brisk walking idea for about 20 minutes and that’s it. A time period as small as 20 minutes is enough for your body to keep it going actively for the day. If the schedule allows then also opt from activities like swimming, outdoor games and cycling.