WEIGHT LOSS: 4 Indian Diet Plan Meals

Hello Friends! Welcome to Stayfitindia.

In this blog post, I will share with you a free Indian diet plan meals for weight loss.

This Indian diet plan is for both men and women. I will walk you through all meals of the day giving plenty of options to choose from.

Trust me.

This diet plan is very practical and if you stick to it you will get great results. So you may wanna grab a pen and paper because we are starting just now.


So the first thing that I would suggest you

4 Indian Diet Plan Meals for Weight Loss

waking up

Either you have a fat cutter drink or drink a lot of water.

Like if you can drink 3-4 glasses of water, that would be great.

It will kick start your metabolism which is very essential for weight loss.

If you are into drinking Indian tea or coffee early in the morning, I will suggest you rather skip it at this point of time.

You can have it later in the day.

breakfast illustration

Your breakfast should be low in complex carbohydrates and high in protein.

Low in carbohydrates because if you will have a high carbohydrate diet, it will ultimately get stored as fat.

Now we also want our weight loss to be in the form of fat and not in the form of muscles.

So we will keep protein intake high. So some of the healthy breakfast options could be, First one is my favorite.

Here are some Healthy breakfast options in India:

  1. Customized Oatmeal & Eggs
  2. Chickpeas Spinach Egg Bhurji
  3. Moong Dal Dosa
  4. Plain Paratha & Egg White Bhurji
  5. Plain Paratha & Paneer Bhurji
  6. Upma

Oat Meal along with 3 egg whites and 1 whole egg.

If you are a vegetarian, the only replacement to egg whites that I can think of is Whey Protein Isolate. It will also make your oatmeal tastier.

Now, if you are a parantha lover like me, you can have one parantha without oil along with an egg white bhurji made of 5 egg whites and 1 whole egg.

If you don’t like bhurji, you can also make an omelet.

You can have that same parantha along with low-fat paneer bhurji.


How to make Paneer? (Low-Fat)

You get skimmed (low fat) milk from outside and make paneer at home.

Trust me, it would be tasty, it would be cheap and it would be low in fat.

Now, because we are talking about complex carbohydrates and I am not including brown bread.

Because the so-called wheat bread that we find in the market is adulterated with maida.

So, I would suggest you rather avoid it. If you want to have it, you can have it once a week.

Another option can be whey protein isolate milk along with a complex carbohydrate source something like Upma.

So, these are quite a few healthy breakfast options in India.

Now, one hour after breakfast and 40 minutes before lunch try to drink at least 1 liter of water.

If you are outside, keep a water bottle handy.

If at all you feel hungry in between breakfast and lunch you can have one handful of unsalted roasted peanuts along with green tea or Indian tea.

But avoid sugar.

If you want to sweeten it, you can use natural sweeteners like Stevia.

quotation mark afs
Please remember that for Weight loss, Sugar is your number one Enemy.

fresh vegetable salad


Start your lunch with a salad. Now, a salad may comprise of carrots, cucumbers, beetroots, cabbage, etc.

Not only it will give you the essential vitamins, minerals, fibers but it will also make you a little full.

This is a great way to eat less.

Now after this salad you can have a small portion of complex carbohydrates along with protein.

Wheat Roti & Protein-Rich Curry

(Like low fat paneer or soy chunks)

Now, you should not have 3 or 4 Rotis.

Have a maximum of 2 Rotis.

You can also have a little low-fat curd along with it.

Now roti with dal is not a great option when it comes to weight loss.

No doubt lentils are high in protein. But if they have 1 gram of protein, they will have 3 grams of carbohydrates.

Now combining them with roti or brown rice will make them very high in carbohydrates which will hinder the weight loss process.

If you want to have dal, have it with one roti or a little brown rice but make sure you add protein-rich sources like roasted paneer, grilled chicken, or grilled fish.

  • Roti/Brown Rice & Dal
  • Chickpeas Spinach Egg Bhurji
  • Moong Dal Dosa

I dunk in 6 egg whites in the curry of dal. This makes it protein-rich and balances out the macronutrients.

Then we have already discussed Chickpeas Spinach Egg Bhurji and Moong Dal Dosa.

Those can also be incorporated for lunch.

Now again, one hour after lunch and 40 minutes before evening snack, try to have 1 liter of water.

Now comes the tricky part, the evening snack.

wooden bowl with salted popcorn

Now, this is one time when we succumb to outside food because we do not have healthy options with us.

Well, I will give you some options.

Let’s start with simple Evening snacks options first.

  1. Apple with Green Tea
  2. Popcorn
  3. Chickpeas, Peanuts & Green Tea
  4. Makhane with Green Tea
  5. Chana Chaat
  6. Banana Peanut Butter Roti
  7. Upma/ Oats
  8. Egg White Bhurji/ Omelet

The third one could be two handfuls of roasted chickpeas, one handful of unsalted roasted peanuts, and green tea.

The fourth option could be “Makhane” which is also called Lotus seeds along with Indian tea or Green tea.

The fifth option could be a boiled chana chaat.

The sixth option could be banana peanut butter roti.

The seventh option could be a small portion of upma or oats.

Then there are some evergreen eighth options like egg white bhurji and egg white omelet.

So, these are some of the great evening snack options that will help you stay away from the outside food.

Eat Healthy Snack and Burn Fat

Now, this Indian diet plan will work even if you do not exercise. But exercising will make the weight loss process faster.

And I’m sure you want that.

9 No equipment workout for Six-Pack Abs

I have recently posted an article: 9 No-Equipment home workout.

It is a great workout if you want to stay fit and what makes it better than you need not join a gym for it.

Now, post-workout you should have a small piece of fruit along with a lean protein source.

If you are a non-vegetarian/ eggetarian, you can have six egg whites. If you are a vegetarian you should buy Whey Protein Isolate.


Now all the lunch options that we have already spoken about are very much valid in dinner as well.

All you can do is you can further reduce the number of complex carbohydrates.

  • Salad
  • Roti/Brown Rice with Paneer/ Soy Chunks
  • Grilled Chicken/Fish

So, you should definitely start with a salad. Have one roti or a little brown rice along with a protein-rich source like low fat paneer or soy chunks.

Or you can also include grilled chicken and grilled fish that we have already spoken about.

Now before bed, if you feel like having something, you can have half a glass of warm milk half an hour before going to bed.

If at all you also feel like munching on something you can have just a few almonds.

What is the South Indian diet plan for Weight Loss?

Wake Up:  Drink Corriander Seeds Water (Best for Thyroid & Weight Loss)

Breakfast: Bowl of Upma or Uttapam. (Includes lots of fresh veggies like carrot, cucumber, tomato with 1 Tbs Pure Ghee for glowing skin)

LunchRaggi Dosa

Dinner: Ven Pongal

Ven Pongal Recipe

Ingredients: 1 Cup Rice, 1 Cup Yellow Moong Dal, Salt (Split), 2 Tbs Ghee, 1 Teaspoon Cumin (Jeera) Seeds, 1 Inch Ginger, 1 Teaspoon Whole Black Peppercorns, 1 Curry Leaf

That’s it.


Your Ven Pongal will be ready after some cooking on your gas stove.

So this is the South Indian diet plan for weight loss. 

Don’t forget: Drink at least 3 liters of water in a day.

So, friends, that concludes this Indian diet plan for weight loss.

If you are working on night shifts you can still follow this Indian diet plan, all are tried and tested.

Everything remains that same, only the mealtimes change according to your shift timings.

One Tip – “Just be Consistent”

So friends I hope you found this article very helpful, well if you did, pleaseshare it with your loved ones.

Help them to lose their weight with this Indian diet plan because ” Sharing is Caring”

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