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Indian food gets a bad reputation when it comes to weight loss. Laden with ghee and spices with many deep-fried and sweet dishes, it’s no surprise that the health-conscious steers clear of Indian food. But here’s the thing – Indian food isn’t as bad as it is made out to be.
It’s quite possible for you to lose weight while indulging in the food of the land. As it turns out, Indian food is a balanced mix of the right kinds of fat, carbs, fiber, and protein, which can actually help you achieve your weight loss goals and even maintain the weight you want to! Good news, right?
Now let’s discuss the weekly Indian food diet chart you must follow to lose weight.
Weekly Indian Diet Chart For Weight Loss
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Though we recommend getting a professional nutritionist’s opinion before starting on the diet chart listed below, you can still trust this diet chart to be healthy, wholesome, and good for you.
Day 1 – Monday
Breakfast: A paneer sandwich with mint chutney or a couple of idlis with sambar.
Lunch: A small bowl of brown rice (optional), two multigrain rotis with a bowl of dal or mixed vegetable curry.
Dinner: Low-fat yogurt with two multigrain rotis, spinach salad and a bowl of chicken curry.
Day 2 – Tuesday
Breakfast: Besan pancake with a glass of milk and mixed veggies or bread with eggs and fresh fruits.
Lunch: Two multigrain rotis with a curry of your choice (veg/non-veg) along with a bowl of boiled sprouts (optional).
Dinner: One veg paratha with some raita or khichdi with some sprouts.
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Day 3 – Wednesday
Breakfast: A bowl of poha with sprouts or a bowl of apple cinnamon porridge.
Lunch: Two multigrain rotis with either a bowl of dal or veggie curry.
Dinner: Two multigrain rotis with chicken curry and yogurt or a bowl of fruit or salad.
Day 4 – Thursday
Breakfast: A veggie utthapam with some sambar or a bowl of fresh fruits with yogurt.
Lunch: Whole grain rotis with either mixed veggies or a bowl of tofu.
Dinner: Two multigrain rotis or rice with mixed veggies and seed salad.
Day 5 – Friday
Breakfast: Three to four lentil ponganalu with a bowl of sambar or two small veggie pancakes.
Lunch: Two millet utthapams with either a bowl of sambar or curry of your choice (veg/non-veg).
Dinner: A bowl of brown or red rice with sambar and egg bhurji or tofu curry with mixed veggies.
Day 6 – Saturday
Breakfast: A couple of ragi ponganalu with peanut chutney or two medium-sized parathas with low-fat yogurt.
Lunch: A bowl of brown rice with a bowl of mixed veggies and one omelet.
Dinner: A couple of multigrain rotis/a bowl of steamed rice with dal.
Day 7 – Sunday
Breakfast: Veggie dalia/oats with a bowl of fruits or a glass of milk.
Lunch: A bowl of rajma with steamed rice and salad.
Dinner: Two multigrain rot is with salad and mixed veggies or tofu tikka masala.
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Now while this diet chart is healthy, as said before, we’d recommend you get in touch with a nutritionist before going on a diet plan.
That said, weight loss can be achieved in a healthy manner if you maintain an active lifestyle and avoid unhealthy foods such as instant noodles, microwaveable meals, whole flour, and artificial sweetener-based foods, among others. Some of the delicious Indian foods you can have without feeling guilty include rajma, chicken, nuts, yogurt, lentils, and green veggies.
It’ll also do you well to have as many homemade meals as you can. Remember to keep your dinner light and never skip breakfast. Also, keep yourself hydrated, avoid desserts, processed foods and eat and sleep on time to be the healthiest version of yourself!
