Special Diet Plan for Indians for Fast Weight Loss

There is no instantaneous key to lose extra flab. You can reduce your weight in a healthy way, by increasing physical activities and reducing consumption of calories. Here are special diet plans for Indians (vegetarians and non-vegetarians), for fast weight loss. For Vegetarians

Breakfast

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  • Baked beans, grilled mushrooms, grilled tomatoes, and wholemeal toast with low-fat spread
  • Wholegrain toast with peanut butter, and a glass of orange juice
  • Scrambled eggs
  • Fruit salad with oats and yogurt
  • Banana milk-shake that is prepared by blending one small banana, banana yogurt (fat-free), and skimmed milk.
  • Sugar free muesli, skimmed milk, strawberries, and apricots.
  • Raisins and bran flakes
  • Small banana and shredded wheat

Lunch

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  • Mixed bean salad (cannellini beans, chick peas, and red kidney beans with green pepper, cherry tomatoes, spring onions, and fat-free dressing)
  • Rye bread, topped with small avocado and cottage cheese, + fruit salad
  • Wholegrain toast + baked beans + grated, reduced-fat Cheddar + cantaloupe melon
  • Chopped lettuce, cucumber, tomatoes, sliced olives and crumbled feta cheese.
  • Oatcakes, topped with low-fat cheese + tomato + fresh lentil soup + orange
  • Italia salad (Prepared from avocado, tomatoes and reduced fat Mozzarella, with balsamic vinegar, basil, and salad leaves)
  • Wholegrain bread, filled with reduced-fat mayo, tomato, and boiled egg + fat-free fruit yogurt
  • Iceberg lettuce, topped with cottage cheese + crushed walnut halves + fresh pineapple + chopped apple + raisins + chopped dried apricots
  • Wholemeal pitta + vegetable crudités + reduced-fat hummus
  • Jacket potato with cottage cheese + salad

Snack

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  • Bran flakes with skimmed milk
  • Unsalted almonds
  • Sunflower seeds
  • Fresh vegetable soup + wholegrain toast
  • Fruit salad + low-fat yogurt
  • Wholemeal pitta bread with salad
  • Crudités and tzatziki
  • Low-fat savoury snacks or crisps

Dinner

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  • Any dessert with minimum sugar
  • Skim yogurt
  • Cooked green vegetables
  • Wholegrain vegetables like chick peas, and Moong dal.
  • Boiled rice or chapati.
  • Vegetable soup.

For Non-Vegetarians

Breakfast

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  • Whole wheat bread + egg white without yolk
  • Almonds + oats + skimmed milk
  • Fruit of your choice (avoid mango or banana) + skimmed milk
  • One cup of coffee or tea (prepared by adding a little milk) + boiled eggs
  • White flakes/muesli + skimmed unsweetened milk

Lunch

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  • Grapefruit juice or any other unsweetened fruit juice
  • Whole wheat pasta + chicken curry + fat-free yogurt
  • Brown rice/whole wheat chapatis (Indian breads)+ green salad + fish curry + fat-free yogurt
  • Chapatti + dal + small piece of a fish or meat

Snack

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  • Almonds + whey protein
  • Any fruit
  • Sprouts

Dinner

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  • Tomato soup or low-calorie non-veg soup
  • Chapati + cooked vegetable + 100 gm of chicken
  • Salad + soup + grilled fish or chicken, with grilled vegetables
  • Chicken/fish- cooked in tomato-based watery curry (cooked in olive oil, with no thick gravies), + salad + chapati

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