One Month Indian Diet Plan for Weight Loss


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Hi all, Many women cannot follow certain diet plans as they include a lot of western food options. Let us be very honest. Grilling steaks, making lettuce salad at a common Indian household is a little uncommon. You cannot cook something separately for yourself when everyone else in the family has a different menu for themselves altogether. In this post, I will tell you about a month-long diet plan that includes Indian food. Yes, Indian food is not always spicy, oily and full of gravy. You can eat healthy Indian food and lose weight in a month. There are multiple options too, so you won’t be bored with the food. Also, this is a suitable option for vegetarians. Go through this super easy diet plan now.

One Month Indian Diet Plan for Weight Loss

Week One

multigrain vegetable sandwich

Early morning: Include this part of the diet if you hit the gym/exercise every morning before breakfast. This is like a pre-workout food. A fruit of your choice (not mango or other extremely sweet fruits) + 3-4 mixed seeds such as watermelon, flax and sesame.

Breakfast: Open paneer sandwich/2 idlis with sambhar/akki roti and sambhar/2 egg omelette with 2 whole grain bread slices/2 multigrain mixed vegetable parathas. Have any of these with a glass of vegetable juice of your choice.

Mid-morning: 6-8 dry fruits or a glass of coconut water with malai.


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Pre-lunch: 1 plate of vegetable salad with vinegar dressing.

Lunch: 2 multigrain roti/1 bowl red or brown rice + 1 bowl dal/pulses like rajma /egg bhurji/non-veg curry + 1 bowl low-fat curd.

Mid-evening: 1 cup of green tea or black coffee.

Snack: 1 fruit of your choice or a glass of whey protein shake or sprout salad.

Dinner: 1 bowl chicken gravy + 1 bowl rice/2 multigrain rotis + salad + 1 bowl low-fat curd
Or
1 bowl vegetable dalia upma + 1 bowl sambhar + 1 bowl of salad or soup

Week Two

vegetable soup

Start off the day with 2 tablespoon apple cidar vinegar in a glass of chilled water.

Early morning: 5 to 6 almonds and walnuts (dry fruits)

Breakfast: 2 medium vegetable uthappam with sambhar / 1 bowl vegetable dalia upma /2 medium dosa with sambhar/1 bowl fruit, flaxseed and oats porridge /1 bowl red rice or brown rice pulse-mixed pongal + 1 bowl sambhar. Pick any one of these options and have it with 1 glass vegetable juice of choice.

Mid-morning: Coconut water with malai or a mixed fruit salad.

Pre-lunch: 1 bowl vegetable soup.

Lunch: 2 multigrain roti + 1 bowl vegetable subzi / non-veg subzi (including chicken, mutton, liver with vegetables) + 1 bowl boiled pulse chaat (rajma, chana, black chana, green moong etc)
or
1 bowl red or brown rice + 1 bowl mixed vegetable subzi + 1 egg omelette/Grilled paneer or tofu
Snack: 1 fruit of your choice + 1 cup green tea

Dinner: 1 bowl vegetable or chicken pulao cooked with brown rice + 1 bowl vegetable raita + 1 bowl vegetable or chicken salad of choice
or
1 bowl steamed red rice + 1 bowl mixed vegetable stew + 1 bowl non-veg / vegetable subzi + 1 bowl salad of choice
Or
2 multigrain roti + 1 bowl mixed dal / fish curry + 1 bowl curd.

Week Three

Indian breakfast poha

Start off the day with methi water. Soak 1 teaspoon of methi in 2 glasses of water overnight and drink it.

Early morning (Pre-Workout): One cup of green leafy veggie juice + 1 fruit of your choice

Breakfast: 1 bowl vegetable sprout poha with chutney /2 oats idli + sambhar /2 methi parantha with low-fat curd / 2 mixed vegetable uttapams + 1 bowl mixed veg sambhar.

Mid-morning: 1 fruit of your choice or a fistful of dry fruits and nuts

Pre-lunch: 1 bowl mixed veggies soup.

Lunch: 2 multigrain roti + 1 bowl veg or non-veg (seafood, fish, chicken) subzi of choice + 1 bowl of thick dal
Or
1 bowl red rice + 1 bowl mixed vegetable stew + 1 bowl subzi + 1 bowl low-fat curd

Snack: Til or peanut chikki and mixed veggie juice.

Dinner: 1 bowl fruit and veggie mixed salad of choice + 2 wheat or oat roti + 1 bowl of non-veg subzi
Or
1 bowl red rice or brown rice + 1 bowl dal + 1 bowl curd

Week Four

masala khichdi

Start off your day with amla juice mixed in a glass of water.

Early morning: 10 ml amla juice + 3-4 walnuts and almonds mix

Breakfast: 2 small and fluffy vegetable pancakes/2 paranthas + 1 bowl vegetables raita /2 idlis with sambhar

Mid-morning: 1 bowl cut fresh fruits of choice

Pre-lunch: 1 bowl grilled chicken or fish or paneer salad

Lunch: 1 bowl millet and dal khichdi + 1 bowl mixed vegetable curry
Or
2 multigrain roti + 1 bowl non-veg subzi or egg bhurji +1 glass of spiced buttermilk
Or
2 vegetable millet uttapams + 1 bowl sambhar

Snack: 1 cup spiced boiled corn or 1 corn on the cob + 1 cup black coffee/1 fruit of choice/1 glass whey protein drink

Dinner: 1 bowl vegetable and mixed seeds salad + 2 multigrain roti + 1 non-veg subzi
Or
1 bowl red or brown rice + 1 bowl mix veg sambhar + 1 egg bhurji

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