INDIAN WEIGHT LOSS DIET

PLAN
DR WORKOUT

DAY 1

Early Morning: Drink a glass of cucumber detox water OR warm water mixed
with lemon juice along with a spoonful of honey.
Breakfast: Oatmeal with almond milk, with some healthy toppings like chia seeds
OR a bowl of oats mixed with skimmed milk + 25 grams of mixed nuts (you can
skip the nuts if you want) + zero sugar tea.
Lunch: 2 homemade rotis + a small cup of mixed vegetable curry + 1 small cup of
dal OR 1 cup of salad AND 1 small glass of milk without sugar 20 minutes after
finishing your lunch.
Mid-Afternoon Snack: A cup of green tea (no sugar) + 6-7 soaked almonds OR
100-150 grams of moong bean sprouts with some peanuts.
Dinner: 2 rotis + a cup of lauki sabzi (bottle gourd vegetable) OR a cup of
chickpeas + warm skim milk (mixed with protein powder if you are working out or
turmeric if you are not working out) and one small cup of salad.

www.drworkout.fitness

DAY 2

Early Morning: A glass of lemon and mint detox water OR soak 2 teaspoons of
fenugreek seeds in water for a night and have them early in the morning.
Breakfast: 2 french pancakes made with moong dal + 4 almonds soaked overnight + a
cup of sugar free green tea.
Lunch: 2 rotis or 1 cup of rice + 1 cup of vegetable curry + 1 cup of dal + 1 cup of salad
OR 1 cup of chicken curry OR boil a cup of pulses (rajma, kidney beans, etc.) OR 1 cup
of brown rice + 1 cup of mixed vegetable curry.
Mid-Afternoon Snack: A cup of coconut water OR + zero sugar tea + half a cup of low
calorie cut fruits.
Dinner: 2 cups of vegetable pulao + 1.5 cups of curd OR 1 bowl of vegetable salad or
chicken salad OR 1 bowl of steamed brown rice.

www.drworkout.fitness
 INDIAN WEIGHT LOSS DIET
PLAN
DR WORKOUT

DAY 3

Early Morning: A glass of warm water mixed with half a lime’s juice.
Breakfast: 2 idlis + sambhar OR 1 cup of mixed oats + 4 almonds soaked
overnight + 1 cup of sugar free green tea.
Lunch: Half a cup of rice + 1 cup of rajma + 1 homemade roti + 1 cup of sugar free
low fat milk OR 1 bowl of dal khichdi + 1 cup of vegetable curry + 1 roti.
Mid-Afternoon Snack: 1 glass of mixed vegetable juice OR zero sugar tea + 1
fruit of your choice.
Dinner: 2 homemade rotis + half a cup of dal + half a cup of salad + 1 glass of
low fat sugar free milk mixed with protein powder (if working out) or turmeric (if
not working out).

www.drworkout.fitness

DAY 4

Early Morning: 10 mL of amla juice + 4 soaked almonds along with some mixed
walnuts.
Breakfast: 2 dal parathas + 1 cup of low-fat curd OR 1 cup of skimmed milk yogurt
along with 2 pieces of multigrain toast + zero sugar tea.
Lunch: 2 homemade rotis + 1 cup of vegetable curry + half a cup of salad + half a cup
of low-fat curd or 1 cup of beans OR 1 cup of sauteed vegetables and paneer + 1 roti +
2 tablespoons of green chutney.
Mid-Afternoon Snack: 1 cup of sugar free green tea + 1 small banana OR 1 cup of
freshly pressed low calorie fruit juice.
Dinner: 1 roti or 1 cup of brown rice + 1 cup of mushroom + half a cup of boiled
vegetables with some warm low fat sugar free milk before bed OR 1 cup of mixed
vegetable salad + 1 cup of palak sabzi or chole + half a cup of steamed rice.

www.drworkout.fitness
 INDIAN WEIGHT LOSS DIET
PLAN
DR WORKOUT

DAY 5
Early Morning: 10 mL of wheatgrass juice OR lemon and mint detox water OR 1
cup of chia seeds soaked overnight in water.
Breakfast: 2 idlis + half a cup of sambhar + two tablespoons of coconut chutney
+ 4 almonds soaked overnight with a cup of sugar free green tea OR smoothie
made of fruits and nuts + 1 egg white omelet without yolk + zero sugar tea.
Lunch: 2 homemade rotis + 1 bowl of chicken or fish or mixed vegetable curry + 1
cup of dal OR 1 bowl of red rice + 1 bowl of mixed vegetable curry + 1 cup of low-
fat curd OR sauteed vegetables with paneer + 2 homemade rotis + 2 tablespoons
of green chutney + 1 cup of salad.
Mid-Afternoon Snack: 1 cup of coconut water OR 1 glass of buttermilk + 1 small
banana or 1 cup of sugar-less tea + 4 sugar free low calorie biscuits.
Dinner: 1 bowl of mixed vegetable salad or low calorie fruit salad + 2 chokar
(bran millets) roti + 1 bowl of non-veg curry OR 1 bowl of brown or red rice + 1
bowl of dal + 1 bowl of curd.
www.drworkout.fitness

DAY 6

Early Morning: 1 cup of lemon detox water OR 1 cup of cucumber detox water.
Breakfast: 1 cup of upma daliya + 1 cup of low-fat curd OR 1 glass of skimmed milk +
one and a half cups of peas poha OR 2 idlis + 1 bowl of sambhar + zero sugar tea.
Lunch: 1 cup of mixed vegetable salad + low-fat paneer curry + 1 piece of missi roti OR
1 cup of vegetable soup + 1 cup of carrot and peas curry + 1 roti + half a cup of brown
rice.
Mid-Afternoon Snack: half a cup of papaya OR 1 glass of buttermilk OR 1 cup of
coconut water or zero sugar tea.
Dinner: 1 cup of green vegetables (any preference) or 1 cup of boiled chicken + 1 cup
dal + 2 bajra rotis + 1 cup of mixed salad OR 1 cup of mixed vegetable salad + half a
bowl of lentil curry + half a cup of methi rice.

www.drworkout.fitness
 INDIAN WEIGHT LOSS DIET
PLAN
DR WORKOUT

DAY 7

Early Morning: 10 mL juice procured out of any green leafy vegetable + 1 fruit of
your preference OR 1 glass of cucumber detox water.
Breakfast: 2 uttapams (a type of dosa) made of mixed vegetables + 1 bowl of
sambhar OR 1 bowl of mixed ingredients like fruits, flaxseed, and oats porridge
OR 100 grams of skimmed milk paneer + 1 glass vegetable juice or zero sugar tea.
Lunch: 1 bowl of khichdi made of dal and millets + 1 bowl of mixed vegetable
curry OR 2 homemade rotis + 1 bowl of any non-veg (chicken, fish) curry or egg
bhurji without yolk + 1 glass of low fat sugar free milk.
Mid-Afternoon Snack: 1 cup of sugar free green tea or roasted coffee OR 1low
calorie fruit of your preference OR 1 glass of sugar free milk mixed with whey
protein OR 1 cup of boiled corn.
Dinner: 1 bowl of vegetables along with a mixed seeds salad + 2 homemade rotis
+ 1 cup of homemade non-veg curry OR 1 bowl of brown rice + 1 bowl of sambhar
+ 1 cup of paneer sabzi.

Copyright © www.drworkout.fitness