Weight Loss Diet Plan – Week 1

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I am sure you all will be excited to start with the simplest weight loss diet plan.

This diet plan is basically made for Indians.

We have also given recipes for each item listed in the daily diet plan.

All ingredients are easily available in the market and the recipes are easy to make.

How did we calculate the calories

Let me tell you one thing clearly. You should never fall in the trap of precise calorie in one single number. It should preferably a range.

The reasons I am saying this is as follows

It is not possible to calculate the precise calorie for each and every recipe. It might vary from person to person preparing the recipe. Some people may use a bit more oil as their spoon might be big whereas other people may use less.

Metabolism of every individual is different. So it is not necessary that your body will extract all the calories from the food you eat.

Food type and quality also make a big impact. For example, one person might like olive oil to cook but the other person might use groundnut oil. Some might use organic and some might use non-organic oil. The fat content differs in all these types of oil.

Some important tips before we begin with weight loss diet plan – week1

If you have not yet downloaded our app then please do so. Our app helps us to notify you as soon as the week’s weight loss diet plan is uploaded on the website.

At present we only have launched our android app. We soon plan to launch the app for Apple phones.

If you do not have an android phone then please subscribe to our weekly newsletter here to get the weekly diet plan notification as soon as it is uploaded.

Subscribe below to get the weekly free weight loss diet plan in your email.

To get notified daily for the weight loss diet plan we upload please download our app from google store. If you have already downloaded the app then scroll down to your choice of calorie requirement range per day.


Diet plan for 1000 to 1200 calorie daily requirement

Day 1

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1/2 a km. That will burn some calories and recharge your body for the day.

Take a black coffee with sugar-free tablets. Don’t use sugar as that will jeopardize the glycogen use from the liver.

Breakfast: (optional)

Half a bowl of weight loss salad. This will give you enough energy and keep your stomach full for long.

Lunch

1 full serving of weight loss salad.

2 Chapatis or 1/4 cup of rice (measure before cooking)

3 servings of dal Mughlai (vegetarian)

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

Chapati -2

1 serving of Vegetable Kadhi Recipe

Day 2

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1/2 a km. That will burn some calories and recharge your body for the day.

Take a black coffee with sugar-free tablets. Don’t use sugar as that will jeopardize the glycogen use from the liver.

Breakfast: (optional)

Half a bowl of weight loss salad OR half a cup of sprouted moong. Add some chili, apple cider vinegar (half teaspoon), black/pink salt for taste, and half lemon juice. 

Lunch

4 chapatis

2 servings Soya Keema

100 gm curd

1 serving of weight loss salad

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

1/2 serving of weight loss salad

2 chapatis

2 servings of spicy tomato kadhi

Day 3

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1/2 a km. That will burn some calories and recharge your body for the day.

Take a black coffee with sugar-free tablets. Don’t use sugar as that will jeopardize the glycogen use from the liver.

Breakfast: (optional)

Half a bowl of weight loss salad OR half a cup of sprouted moong. Add some chili, apple cider vinegar (half teaspoon), black/pink salt for taste, and half lemon juice. 

Lunch

1 cup of rice or 4 chapatis

2-3 servings of any dal prepared in your home. 

100 gm curd

1 full serving of weight loss salad

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

1/2 serving of weight loss salad

2 chapatis

2 servings of any vegetable prepared at your home.

Day 4

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1 km. That will burn some calories and recharge your body for the day.

Either take a cup of black coffee as always or Start trying apple cider vinegar. Add one teaspoon of apple cider vinegar in normal water. Mix well. Add a bit of black or sea salt before taking the mix. 

Breakfast: (optional)

Half a bowl of weight loss salad OR half a cup of sprouted moong. Add some chili, apple cider vinegar (half teaspoon), black/pink salt for taste, and half lemon juice. 

Lunch

4 chapatis

3 servings of Karela Kadhi. 

1 full serving of weight loss salad

100-gram curd 

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

2 chapatis

2 servings of any vegetable prepared at your home. 

Day 5

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1 km. That will burn some calories and recharge your body for the day.

Either take a cup of black coffee as always or Start trying apple cider vinegar. Add one teaspoon of apple cider vinegar in normal water. Mix well. Add a bit of black or sea salt before taking the mix. 

Breakfast: (optional)

Half a bowl of weight loss salad OR half a cup of sprouted moong. Add some chili, apple cider vinegar (half teaspoon), black/pink salt for taste, and half lemon juice. 

Lunch

1.5 cups of boiled rice. (measure before boiling)

3 Torai in Moong Dal Recipe

1 full serving of weight loss salad

100-gram curd 

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

2 chapatis

2 servings of any vegetable prepared at your home 

OR SUBSTITUTE IT WITH HALF SERVING OF WEIGHT LOSS SALAD WITHOUT THE SPOUTED MUNG DAL 

Day 6

Start your day with 1km of a brisk walk or 15 minutes of yoga/any flour exercises like squats, dumbles, etc. 

Take a cup of coffee Or apple cider vinegar with water as explained above. 

After 2 hours take one full serving of weight loss salad.

In the lunch Eat one chapati with one serving of any vegetable prepared at your home or 1/4 cup of cooked rice along with any dal   

Evening you should only take one cup of black coffee or green tea. 

Day 7

As this is the beginning so enjoy your day as you want. 


JUMP TO YOUR REQUIRED CALORIES OR SEE THE FIRST TWO IMPORTANT LINKS BELOW

Download app       |       1000-1200 calories       |       1200-1400 calories      |       1400-1800 calories       |      Weight Loss Plan Basic Instructions


Diet plan for 1200 to 1400 calorie daily requirement

Day 1

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1/2 a km. That will burn some calories and recharge your body for the day.

Take a black coffee with sugar-free tablets. Don’t use sugar as that will jeopardize the glycogen use from the liver.

Breakfast:

1 bowl of weight loss salad. This will give you enough energy and keep your stomach full for long.

Lunch

1 full serving of weight loss salad.

4 Chapatis or 1 cup of rice (measure before cooking)

4 servings of dal Mughlai (vegetarian)

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

Chapati -2

1 serving of Vegetable Kadhi Recipe

Day 2

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1/2 a km. That will burn some calories and recharge your body for the day.

Take a black coffee with sugar-free tablets. Don’t use sugar as that will jeopardize the glycogen use from the liver.

Breakfast: (optional)

1 bowl of weight loss salad OR half a cup of sprouted moong. Add some chili, apple cider vinegar (half teaspoon), black/pink salt for taste, and half lemon juice. 

Lunch

4 chapatis

3 servings Soya Keema

100 gm curd

1 serving of weight loss salad

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

1 serving of weight loss salad

2 chapatis

2 servings of spicy tomato kadhi

Day 3

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1/2 a km. That will burn some calories and recharge your body for the day.

Take a black coffee with sugar-free tablets. Don’t use sugar as that will jeopardize the glycogen use from the liver.

Breakfast: (optional)

1 bowl of weight loss salad OR half a cup of sprouted moong. Add some chili, apple cider vinegar (half teaspoon), black/pink salt for taste, and half lemon juice. 

Lunch

1 cup of rice or 4 chapatis

4 servings of any dal prepared in your home. 

100 gm curd

1 full serving of weight loss salad

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

1/2 serving of weight loss salad

3 chapatis

2 servings of any vegetable prepared at your home. 

Day 4

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1 km. That will burn some calories and recharge your body for the day.

Either take a cup of black coffee as always or Start trying apple cider vinegar. Add one teaspoon of apple cider vinegar in normal water. Mix well. Add a bit of black or sea salt before taking the mix. 

Breakfast: (optional)

1  bowl of weight loss salad OR half a cup of sprouted moong. Add some chili, apple cider vinegar (half teaspoon), black/pink salt for taste, and half lemon juice. 

Lunch

4 chapatis

4 servings of Karela Kadhi. 

1 full serving of weight loss salad

100-gram curd 

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

3 chapatis

2 servings of any vegetable prepared at your home. 

Day 5

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1 km. That will burn some calories and recharge your body for the day.

Either take a cup of black coffee as always or Start trying apple cider vinegar. Add one teaspoon of apple cider vinegar in normal water. Mix well. Add a bit of black or sea salt before taking the mix. 

Breakfast: (optional)

1 bowl of weight loss salad OR half a cup of sprouted moong. Add some chili, apple cider vinegar (half teaspoon), black/pink salt for taste, and half lemon juice. 

Lunch

2 cups of boiled rice. (measure before boiling)

4 Torai in Moong Dal Recipe

1 full serving of weight loss salad

100-gram curd 

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

3 chapatis

2 servings of any vegetable prepared at your home 

OR SUBSTITUTE IT WITH 1 SERVING OF WEIGHT LOSS SALAD WITHOUT THE SPOUTED MUNG DAL 

Day 6

Start your day with 1km of a brisk walk or 15 minutes of yoga/any flour exercises like squats, dumbles, etc. 

Take a cup of coffee Or apple cider vinegar with water as explained above. 

After 2 hours take one full serving of weight loss salad.

In the lunch Eat 2 chapatis with one serving of any vegetable prepared at your home or 1/2 cup of cooked rice along with any dal   

Evening you should only take one cup of black coffee or green tea. 

Day 7

This is the first week so enjoy the day as you want. 

Diet plan for 1400-1800 calorie daily requirement

Day 1

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1/2 a km. That will burn some calories and recharge your body for the day.

Take a black coffee with sugar-free tablets. Don’t use sugar as that will jeopardize the glycogen use from the liver.

Breakfast: (optional)

1 bowl of weight loss salad. This will give you enough energy and keep your stomach full for long.

Lunch

1.5 serving of weight loss salad.

4Chapatis or 1/2 cup of rice (measure before cooking)

4 servings of dal Mughlai (vegetarian)

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

Chapati -3

3 serving of Vegetable Kadhi Recipe

Day 2

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1/2 a km. That will burn some calories and recharge your body for the day.

Take a black coffee with sugar-free tablets. Don’t use sugar as that will jeopardize the glycogen use from the liver.

Breakfast: (optional)

1 bowl of weight loss salad OR half a cup of sprouted moong. Add some chili, apple cider vinegar (half teaspoon), black/pink salt for taste, and half lemon juice. 

Lunch

5 chapatis

3 servings Soya Keema

100 gm curd

1.5 serving of weight loss salad

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

1 serving of weight loss salad

2 chapatis

3 servings of spicy tomato kadhi

Day 3

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1/2 a km. That will burn some calories and recharge your body for the day.

Take a black coffee with sugar-free tablets. Don’t use sugar as that will jeopardize the glycogen use from the liver.

Breakfast: (optional)

1 bowl of weight loss salad OR half a cup of sprouted moong. Add some chili, apple cider vinegar (half teaspoon), black/pink salt for taste, and half lemon juice. 

Lunch

1.5 cup of rice or 5 chapatis

5 servings of any dal prepared in your home. 

150 gm curd

1 full serving of weight loss salad

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

1 serving of weight loss salad

3 chapatis

3 servings of any vegetable prepared at your home. 

Day 4

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1 km. That will burn some calories and recharge your body for the day.

Either take a cup of black coffee as always or Start trying apple cider vinegar. Add one teaspoon of apple cider vinegar in normal water. Mix well. Add a bit of black or sea salt before taking the mix. 

Breakfast: (optional)

1 bowl of weight loss salad OR half a cup of sprouted moong. Add some chili, apple cider vinegar (half teaspoon), black/pink salt for taste, and half lemon juice. 

Lunch

5 chapatis

5 servings of Karela Kadhi. 

1.5 full serving of weight loss salad

150-gram curd 

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

3 chapatis

3 servings of any vegetable prepared at your home. 

Day 5

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1 km. That will burn some calories and recharge your body for the day.

Either take a cup of black coffee as always or Start trying apple cider vinegar. Add one teaspoon of apple cider vinegar in normal water. Mix well. Add a bit of black or sea salt before taking the mix. 

Breakfast: (optional)

1 bowl of weight loss salad OR half a cup of sprouted moong. Add some chili, apple cider vinegar (half teaspoon), black/pink salt for taste, and half lemon juice. 

Lunch

2 cups of boiled rice. (measure before boiling)

5 Torai in Moong Dal Recipe

1 full serving of weight loss salad

150-gram curd 

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

3 chapatis

3 servings of any vegetable prepared at your home 

OR SUBSTITUTE IT WITH HALF SERVING OF WEIGHT LOSS SALAD WITHOUT THE SPOUTED MUNG DAL 

Day 6

Start your day with 1km of a brisk walk or 15 minutes of yoga/any flour exercises like squats, dumbles, etc. 

Take a cup of coffee Or apple cider vinegar with water as explained above. 

After 2 hours take one full serving of weight loss salad.

In the lunch Eat 2 chapati with 3 serving of any vegetable prepared at your home or 1.4 cups of cooked rice along with 3 serving of any dal   

Evening you should only take one cup of black coffee or green tea. 

Day 7

As this is the beginning so enjoy your day as you want. 


JUMP TO YOUR REQUIRED CALORIES OR SEE THE FIRST TWO IMPORTANT LINKS BELOW

Download app       |       1000-1200 calories       |       1200-1400 calories      |       1400-1800 calories       |      Weight Loss Plan Basic Instructions

Weight Loss Diet Plan- Basics

{:}{:hi}मुज़हे पूरी  आशा है की आप नए भारतीय डाइट प्लान को शुरू करने के लिए तैयार है.

एक बात ,में यहाँ स्पष्ट करना चाहता हु की ये डाइट प्लान सिर्फ भारतीयों के लिए है. अन्य क्षेत्रो के लिए हम अलग से डाइट प्लान बाद में पोस्ट करेंगे.

How did we calculate the calories

Let me tell you one thing clearly. You should never fall in the trap of precise calorie in one single number. It should preferably a range.

The reasons I am saying this is as follows

It is not possible to calculate the precise calorie for each and every recipe. It might vary from person to person preparing the recipe. Some people may use a bit more oil as their spoon might be big whereas other people may use less.

Metabolism of every individual is different. So it is not necessary that your body will extract all the calories from the food you eat.

Food type and quality also make a big impact. For example, one person might like olive oil to cook but the other person might use groundnut oil. Some might use organic and some might use non-organic oil. The fat content differs in all these types of oil.

Some important tips before we begin with weight loss diet plan – week1

If you have not yet downloaded our app then please do so. Our app helps us to notify you as soon as the week’s weight loss diet plan is uploaded on the website.

At present we only have launched our android app. We soon plan to launch the app for Apple phones.

If you do not have an android phone then please subscribe to our weekly newsletter here to get the weekly diet plan notification as soon as it is uploaded.

Subscribe below to get the weekly free weight loss diet plan in your email.

To get notified daily for the weight loss diet plan we upload please download our app from google store. If you have already downloaded the app then scroll down to your choice of calorie requirement range per day.


JUMP TO YOUR REQUIRED CALORIES OR SEE THE FIRST TWO IMPORTANT LINKS BELOW

Download app       |       1000-1200 calories       |       1200-1400 calories      |       1400-1800 calories       |      Weight Loss Plan Basic Instructions


Diet plan for 1000 to 1200 calorie daily requirement

Day 1

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1/2 a km. That will burn some calories and recharge your body for the day.

Take a black coffee with sugar-free tablets. Don’t use sugar as that will jeopardize the glycogen use from the liver.

Breakfast: (optional)

Half a bowl of weight loss salad. This will give you enough energy and keep your stomach full for long.

Lunch

1 full serving of weight loss salad.

2 Chapatis or 1/4 cup of rice (measure before cooking)

3 servings of dal Mughlai (vegetarian)

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

Chapati -2

1 serving of Vegetable Kadhi Recipe

Day 2

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1/2 a km. That will burn some calories and recharge your body for the day.

Take a black coffee with sugar-free tablets. Don’t use sugar as that will jeopardize the glycogen use from the liver.

Breakfast: (optional)

Half a bowl of weight loss salad OR half a cup of sprouted moong. Add some chili, apple cider vinegar (half teaspoon), black/pink salt for taste, and half lemon juice. 

Lunch

4 chapatis

2 servings Soya Keema

100 gm curd

1 serving of weight loss salad

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

1/2 serving of weight loss salad

2 chapatis

2 servings of spicy tomato kadhi

Day 3

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1/2 a km. That will burn some calories and recharge your body for the day.

Take a black coffee with sugar-free tablets. Don’t use sugar as that will jeopardize the glycogen use from the liver.

Breakfast: (optional)

Half a bowl of weight loss salad OR half a cup of sprouted moong. Add some chili, apple cider vinegar (half teaspoon), black/pink salt for taste, and half lemon juice. 

Lunch

1 cup of rice or 4 chapatis

2-3 servings of any dal prepared in your home. 

100 gm curd

1 full serving of weight loss salad

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

1/2 serving of weight loss salad

2 chapatis

2 servings of any vegetable prepared at your home.

Day 4

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1 km. That will burn some calories and recharge your body for the day.

Either take a cup of black coffee as always or Start trying apple cider vinegar. Add one teaspoon of apple cider vinegar in normal water. Mix well. Add a bit of black or sea salt before taking the mix. 

Breakfast: (optional)

Half a bowl of weight loss salad OR half a cup of sprouted moong. Add some chili, apple cider vinegar (half teaspoon), black/pink salt for taste, and half lemon juice. 

Lunch

4 chapatis

3 servings of Karela Kadhi. 

1 full serving of weight loss salad

100-gram curd 

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

2 chapatis

2 servings of any vegetable prepared at your home. 

Day 5

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1 km. That will burn some calories and recharge your body for the day.

Either take a cup of black coffee as always or Start trying apple cider vinegar. Add one teaspoon of apple cider vinegar in normal water. Mix well. Add a bit of black or sea salt before taking the mix. 

Breakfast: (optional)

Half a bowl of weight loss salad OR half a cup of sprouted moong. Add some chili, apple cider vinegar (half teaspoon), black/pink salt for taste, and half lemon juice. 

Lunch

1.5 cups of boiled rice. (measure before boiling)

3 Torai in Moong Dal Recipe

1 full serving of weight loss salad

100-gram curd 

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

2 chapatis

2 servings of any vegetable prepared at your home 

OR SUBSTITUTE IT WITH HALF SERVING OF WEIGHT LOSS SALAD WITHOUT THE SPOUTED MUNG DAL 

Day 6

Start your day with 1km of a brisk walk or 15 minutes of yoga/any flour exercises like squats, dumbles, etc. 

Take a cup of coffee Or apple cider vinegar with water as explained above. 

After 2 hours take one full serving of weight loss salad.

In the lunch Eat one chapati with one serving of any vegetable prepared at your home or 1/4 cup of cooked rice along with any dal   

Evening you should only take one cup of black coffee or green tea. 

Day 7

As this is the beginning so enjoy your day as you want. 


JUMP TO YOUR REQUIRED CALORIES OR SEE THE FIRST TWO IMPORTANT LINKS BELOW

Download app       |       1000-1200 calories       |       1200-1400 calories      |       1400-1800 calories       |      Weight Loss Plan Basic Instructions


Diet plan for 1200 to 1400 calorie daily requirement

Day 1

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1/2 a km. That will burn some calories and recharge your body for the day.

Take a black coffee with sugar-free tablets. Don’t use sugar as that will jeopardize the glycogen use from the liver.

Breakfast:

1 bowl of weight loss salad. This will give you enough energy and keep your stomach full for long.

Lunch

1 full serving of weight loss salad.

4 Chapatis or 1 cup of rice (measure before cooking)

4 servings of dal Mughlai (vegetarian)

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

Chapati -2

1 serving of Vegetable Kadhi Recipe

Day 2

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1/2 a km. That will burn some calories and recharge your body for the day.

Take a black coffee with sugar-free tablets. Don’t use sugar as that will jeopardize the glycogen use from the liver.

Breakfast: (optional)

1 bowl of weight loss salad OR half a cup of sprouted moong. Add some chili, apple cider vinegar (half teaspoon), black/pink salt for taste, and half lemon juice. 

Lunch

4 chapatis

3 servings Soya Keema

100 gm curd

1 serving of weight loss salad

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

1 serving of weight loss salad

2 chapatis

2 servings of spicy tomato kadhi

Day 3

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1/2 a km. That will burn some calories and recharge your body for the day.

Take a black coffee with sugar-free tablets. Don’t use sugar as that will jeopardize the glycogen use from the liver.

Breakfast: (optional)

1 bowl of weight loss salad OR half a cup of sprouted moong. Add some chili, apple cider vinegar (half teaspoon), black/pink salt for taste, and half lemon juice. 

Lunch

1 cup of rice or 4 chapatis

4 servings of any dal prepared in your home. 

100 gm curd

1 full serving of weight loss salad

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

1/2 serving of weight loss salad

3 chapatis

2 servings of any vegetable prepared at your home. 

Day 4

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1 km. That will burn some calories and recharge your body for the day.

Either take a cup of black coffee as always or Start trying apple cider vinegar. Add one teaspoon of apple cider vinegar in normal water. Mix well. Add a bit of black or sea salt before taking the mix. 

Breakfast: (optional)

1  bowl of weight loss salad OR half a cup of sprouted moong. Add some chili, apple cider vinegar (half teaspoon), black/pink salt for taste, and half lemon juice. 

Lunch

4 chapatis

4 servings of Karela Kadhi. 

1 full serving of weight loss salad

100-gram curd 

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

3 chapatis

2 servings of any vegetable prepared at your home. 

Day 5

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1 km. That will burn some calories and recharge your body for the day.

Either take a cup of black coffee as always or Start trying apple cider vinegar. Add one teaspoon of apple cider vinegar in normal water. Mix well. Add a bit of black or sea salt before taking the mix. 

Breakfast: (optional)

1 bowl of weight loss salad OR half a cup of sprouted moong. Add some chili, apple cider vinegar (half teaspoon), black/pink salt for taste, and half lemon juice. 

Lunch

2 cups of boiled rice. (measure before boiling)

4 Torai in Moong Dal Recipe

1 full serving of weight loss salad

100-gram curd 

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

3 chapatis

2 servings of any vegetable prepared at your home 

OR SUBSTITUTE IT WITH 1 SERVING OF WEIGHT LOSS SALAD WITHOUT THE SPOUTED MUNG DAL 

Day 6

Start your day with 1km of a brisk walk or 15 minutes of yoga/any flour exercises like squats, dumbles, etc. 

Take a cup of coffee Or apple cider vinegar with water as explained above. 

After 2 hours take one full serving of weight loss salad.

In the lunch Eat 2 chapatis with one serving of any vegetable prepared at your home or 1/2 cup of cooked rice along with any dal   

Evening you should only take one cup of black coffee or green tea. 

Day 7

This is the first week so enjoy the day as you want. 

Diet plan for 1400-1800 calorie daily requirement

Day 1

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1/2 a km. That will burn some calories and recharge your body for the day.

Take a black coffee with sugar-free tablets. Don’t use sugar as that will jeopardize the glycogen use from the liver.

Breakfast: (optional)

1 bowl of weight loss salad. This will give you enough energy and keep your stomach full for long.

Lunch

1.5 serving of weight loss salad.

4Chapatis or 1/2 cup of rice (measure before cooking)

4 servings of dal Mughlai (vegetarian)

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

Chapati -3

3 serving of Vegetable Kadhi Recipe

Day 2

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1/2 a km. That will burn some calories and recharge your body for the day.

Take a black coffee with sugar-free tablets. Don’t use sugar as that will jeopardize the glycogen use from the liver.

Breakfast: (optional)

1 bowl of weight loss salad OR half a cup of sprouted moong. Add some chili, apple cider vinegar (half teaspoon), black/pink salt for taste, and half lemon juice. 

Lunch

5 chapatis

3 servings Soya Keema

100 gm curd

1.5 serving of weight loss salad

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

1 serving of weight loss salad

2 chapatis

3 servings of spicy tomato kadhi

Day 3

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1/2 a km. That will burn some calories and recharge your body for the day.

Take a black coffee with sugar-free tablets. Don’t use sugar as that will jeopardize the glycogen use from the liver.

Breakfast: (optional)

1 bowl of weight loss salad OR half a cup of sprouted moong. Add some chili, apple cider vinegar (half teaspoon), black/pink salt for taste, and half lemon juice. 

Lunch

1.5 cup of rice or 5 chapatis

5 servings of any dal prepared in your home. 

150 gm curd

1 full serving of weight loss salad

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

1 serving of weight loss salad

3 chapatis

3 servings of any vegetable prepared at your home. 

Day 4

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1 km. That will burn some calories and recharge your body for the day.

Either take a cup of black coffee as always or Start trying apple cider vinegar. Add one teaspoon of apple cider vinegar in normal water. Mix well. Add a bit of black or sea salt before taking the mix. 

Breakfast: (optional)

1 bowl of weight loss salad OR half a cup of sprouted moong. Add some chili, apple cider vinegar (half teaspoon), black/pink salt for taste, and half lemon juice. 

Lunch

5 chapatis

5 servings of Karela Kadhi. 

1.5 full serving of weight loss salad

150-gram curd 

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

3 chapatis

3 servings of any vegetable prepared at your home. 

Day 5

EMPTY STOMACH EARLY MORNING ROUTINE

Start your day with a brisk walk of 1 km. That will burn some calories and recharge your body for the day.

Either take a cup of black coffee as always or Start trying apple cider vinegar. Add one teaspoon of apple cider vinegar in normal water. Mix well. Add a bit of black or sea salt before taking the mix. 

Breakfast: (optional)

1 bowl of weight loss salad OR half a cup of sprouted moong. Add some chili, apple cider vinegar (half teaspoon), black/pink salt for taste, and half lemon juice. 

Lunch

2 cups of boiled rice. (measure before boiling)

5 Torai in Moong Dal Recipe

1 full serving of weight loss salad

150-gram curd 

Evening

One cup of black coffee or green tea. Use sugar-free tablets and not sugar or jaggery.

Dinner

3 chapatis

3 servings of any vegetable prepared at your home 

OR SUBSTITUTE IT WITH HALF SERVING OF WEIGHT LOSS SALAD WITHOUT THE SPOUTED MUNG DAL 

Day 6

Start your day with 1km of a brisk walk or 15 minutes of yoga/any flour exercises like squats, dumbles, etc. 

Take a cup of coffee Or apple cider vinegar with water as explained above. 

After 2 hours take one full serving of weight loss salad.

In the lunch Eat 2 chapati with 3 serving of any vegetable prepared at your home or 1.4 cups of cooked rice along with 3 serving of any dal   

Evening you should only take one cup of black coffee or green tea. 

Day 7

As this is the beginning so enjoy your day as you want. 

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