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You are here: Home / WEIGHT LOSS DIET / 1200 Calorie Punjabi Diet Plan for Weight Loss

1200 Calorie Punjabi Diet Plan for Weight Loss

Last Updated on February 19, 2020 | RD, Payal Banka (Registered Dietitian) 224 Comments

Makki di roti, sarson da saag; butter chicken and garlic naan; how can Punjabi food be complete without a tandoori naan?This 1200 Calorie Punjabi Diet Plan for Weight Loss can certainly accommodate these items but with variations and modifications.  Most Punjabis would agree with me when I say that Punjabis are the real foodies. Punjabis love food, they talk about food , and they dream food. Actually, they are not to blame; there are so many delectable dishes that tempt us immensely. Also, they just need a reason to celebrate and indulge. Punjabis love their life king size. They just like to eat and drink and be merry.

 

1200 Calorie Punjabi Diet Plan for Weight Loss

Image : Copyright: premiumstock / 123RF Stock Photo

Punjabis show their love to their near and dear ones by feeding them paranthas dripping with ghee, curries which have a layer of ghee on top and sumptuous fried aloo tikkis, pakoras and other snacks. Well, that’s the reason why Punjabis find it difficult to stay in shape! Well, This 1200 Calorie Punjabi Diet Plan for Weight Loss will help you do just that.

You really need to think about your health. It’s ok to eat the above foods once in a while and not the other way round. If we keep on eating such fattening foods every day, not only will we become as fat as a golgappa but also deteriorate our health. Most of us have a sedentary lifestyle and we cannot digest all that ghee as our ancestors did. Our ancestors used to live in the villages and in spite of eating all those fats, they were healthy. There was a lot of manual work to do. They did not have machines for everything.

So, the bottom line is that when we don’t do as much work, our body also doesn’t require as much food. If we eat excess fats, the fats will get accumulated and make us obese. Needless to say that obesity is the root cause of various harmful life-threatening diseases. This 1200 Calorie Punjabi Diet Plan for Weight Loss will help you in losing weight and reducing health risks.

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Weight Loss Tips for Punjabis:

While you follow our 1200 Calorie Punjabi Diet Plan for Weight Loss. These tips will help you spend your day with positivity and support you in following the diet plan well.

  • Eat only when you are hungry:

1200 Calorie Punjabi Diet Plan for Weight Loss

Image :Copyright: samotrebizan / 123RF Stock Photo

If you’ve just had lunch, there is no reason for your mouth to water at the sight of Chhole bhature or pizzas when you go grocery shopping. Do not be tempted. Think about your stomach. It isn’t a machine that can digest so much food together nor is it a dustbin in which you can throw all that you want! Plan your day in such a way that you are able to eat three main meals along with 1-2 snacks.

  • Eat only as much is required:

1200 Calorie Punjabi Diet Plan for Weight Loss

Image : samotrebizan / 123RF Stock Photospan>

If you’re eating your favorite Dilli wali kulfi Or and ice cream sundae, do not be greedy. Eat only as much is required. If you are following this  1200 Calorie Punjabi Diet Plan for Weight Loss, One kulfi in a week is ok. But just because we are saying once a week doesn’t mean that you eat three in one go. Similarly, if you’re eating your favorite vegetable curry or butter chicken, don’t eat as if it’s your last day. Eat only as much is required to satisfy your hunger.

  • Limit social drinking and get- together

1200 Calorie Punjabi Diet Plan for Weight Loss

Image : Copyright: samotrebizan / 123RF Stock Photo

Social drinking is ok as long as you’re not socializing every day and drink within limits. Too much alcohol also makes you fat and also affects the liver. A person doesn’t realize how much and what he/she is eating at such parties. Drink moderately and pay attention to whatever you’re eating. If you’ve already had too many snacks, maybe you can skip dinner.

READ – Alcohol and weight loss 

  • Use less ghee while cooking

It is just not difficult to cook a good dish with less ghee so put it in a corner of your kitchen and use it less often. Try cooking food in olive oil or sesame oil. Just a tablespoon of oil is good enough so why let it float on top of your curry? You can even prepare paranthas with less ghee. Put them in an oven or electric tandoor and enjoy tandoori paranthas. They will be nice and red in no time and require less ghee. Eat your paranthas with curd and if you really want butter, take only a very small quantity of it.

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  • Put some strain on your legs

1200 Calorie Punjabi Diet Plan for Weight Loss

Image :Copyright: dasha11 / 123RF Stock Photo

Most Punjabis just want a good body without doing anything. They will not give up on their eating habits and continue to eat fried foods and sugars and then crib that their weight is not decreasing! Well, you can’t have both. You need to keep a check on what you eat and also put some strain on your legs. You must go for a walk and also exercise for some time every day to shed the extra kilos off your body. Jog, skip, dance, just do whatever you like but do get some action.

  • Drink lots of water

1200 Calorie Punjabi Diet Plan for Weight Loss

When you’re thirsty, drink water. Tea, coffee, and colas can never quench your thirst. They make you feel even more thirsty and hungry too. Drink as much water as you can. Water will quench your thirst optimally and it makes you feel fuller so that you do not snack unnecessarily. Avoid aerated drinks, fruit juices, and cocktails since they will only give you calories. Have some fat-free buttermilk in summers.

  • No more chai pakora parties in the evening

Say goodbye to your fried snacks like samosas, tikkis, pakoras and the like. Stay away from mutthis, kachoris, and pooris. Drink green tea with a handful of assorted nuts. Not only are these fat-free, but they also contain lots of vitamins, minerals, and anti-oxidants. Eat a fruit in the evening or between meals.

  • Eat lots of salads

 

1200 Calorie Punjabi Diet Plan for Weight Loss

Proceed to your lunch and dinner with a big plate of salad. This will give you a lot of fiber which helps in digestion and it fills your tummy. After eating salad, you will not feel like having a lot of carbs.

  • Choose your carbs selectively

1200 Calorie Punjabi Diet Plan for Weight Loss

 Pooris, bhaturas and naans will have to take a backseat. You should eat plain chapattis and paranthas with less fat.  Avoid white bread. Choose brown bread but don’t eat bread too often. Have a healthy breakfast like poha or upma in place of bread rolls and bread pakoras.

You may be interested in reading –

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  • Detox your body once in a while

Apart from following this 1200 Calorie Punjabi Diet Plan for Weight Loss, you need to Detoxify your body once in a while. It is very important to cleanse your body of all the toxins. You can consume some superfoods that can do the trick for you. Some examples of foods that help to detoxify the body are flax seeds, almonds, walnuts, tomatoes, spinach, carrots, and oranges. Just add some lemon juice to a glass of water and drink it in the morning.

Be true to yourself and follow our advice in order to keep fit and healthy.

 

1200 Calorie Punjabi Diet Plan for Weight Loss:

Food ItemAmountCalories (kcal)Protein(g)
Early Morning
Lukewarm water with lemon1 cup
Tea (without sugar)1 cup35
Marie biscuits256
Breakfast
Methi and onion paratha without fat2 medium3004
curd1 bowl301.5
OR
Mung dal Chilla with spinach215012
Mid-Morning
Apple / Grapefruit1 medium40
Lunch
Green split mun dal Khichdi with veggies1 medium bowl202.59.5
Onion raita1 small bowl753.5
Mix veg salad1 bowl302
Evening
Tea (without sugar)1 cup352
Wheat rusk21206
Dinner
Missi roti (without oil)22006
Mix veg1 medium bowl954
Curd1 small bowl301.5
Total1218 kcal50.5 g

This 1200 Calorie Punjabi Diet Plan for Weight Loss is a sample plan . you can always include 2 egg white omelet with 2 slices toasted brown bread without butter for breakfast . or have 4-5 small chicken pieces in your brown rice or in gravy and eat with your phalka .

Alcohol is a big ” NO”  for weight loss. This 1200 Calorie Punjabi Diet Plan for Weight Loss. Hope this diet helps you. Please feel free to leave your comments or questions or us to answer.

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

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Comments

  1. Swati nayyar

    March 26, 2023 at 12:38 pm

    Hlo mam last 3 month ago meri cs delivery hui thi.mera weight 68 kg hsi am totally vegetarian plz tell me which diet plan nd workout i cn do for weight loss.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 27, 2023 at 12:42 pm

      HI Swati , please check these :

      how to lose pregnancy weight : https://www.dietburrp.com/how-to-lose-pregnancy-weight/

      weight loss diet plan for lactating mothers : https://www.dietburrp.com/weight-loss-diet-plan-for-lactating-mothers-in-india-without-losing-milik-supply/

      Reply
  2. Gurjeet

    March 23, 2022 at 6:35 am

    Hi mam
    Mere weight 66 hai and meri height 5’3” hai.mera full time job krti hu. Meri diet subha tea,10 am do roti with sabji and curd 1pm apple or banana and 5 o clock bread omelete with green tea and dinner salad bowl
    Par mera weight still loss nai ho raha
    Plz help me

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 30, 2022 at 10:52 pm

      Hi Gurjeet,

      check :
      stuck weight diet plan – https://youtu.be/W-H9sbuzZhU
      Reasons for no weight loss – https://youtu.be/iB7fxjXbfb4

      Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intaking. this happens in a lot of cases where despite all efforts you don’t lose a bit. breaking this plateau requires a lot of patience …. here is what you can do …….. exercise wise – stop doing what you are already doing for a week … and then you surprise your body with a new activity ..
      for ex – you have been walking all these days, so now change your activity to swimming / Zumba dancing/skating/ gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kickboxing and pilates work excellently in such cases., I know it’s hard to find time and availability of such sports around you .. but if you want to get there .. you need to find harder !!

      Diet wise – Change your food pattern and eating timings. for ex . you can change the type of food you eat. if you were eating rotis , you can now change that , and introduce millets , sprouts and rice in your meals , and vice versa . change from eating wheat roti to bajra , jowar etc … this way the body will take time to adjust to the new routine and will start losing weight again.

      Reply
  3. Sweata Jain

    December 6, 2021 at 3:28 pm

    Mam What is the size of bowl in above-mentioned diet plan?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 8, 2021 at 8:38 am

      soup bowl .. that holds 200 ml of liquid.

      Reply
  4. Navneet

    October 31, 2020 at 7:31 pm

    Thankyou♥️.

    Reply
  5. Nupur Mehta

    October 22, 2020 at 11:10 pm

    Hi
    Thank you so much..

    I do Night shifts. Is there any plan for people like me… I sleep @ around 0600 a.m. and get up at around 1300p.m.

    Thanks in advance
    Nupur

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 24, 2020 at 10:27 am

      https://www.dietburrp.com/?s=night+shift check here

      Reply
  6. Rabpreet

    August 1, 2020 at 4:59 am

    I wake up at 3 o’clock and eat something around 4:00 o’clock and after that mostly I start my day from 10 o’clock so what should I eat at 4 o’clock

    Reply
    • RD, Payal Banka (Registered Dietitian)

      August 2, 2020 at 9:59 pm

      do you wake up that early for work ? or workout ? if its a workout , you must eat a good pre workout meal.. if its usual .. have 1 fruit like banana / apple , this will also help in avoiding acidity due to unusual timings .

      Reply
      • Geet

        March 28, 2021 at 8:41 pm

        Hi..
        I went across your this post and honestly found it veey much useful. Though I am also looking for assistance on same issue. I am fine with my height and weight though I have uneven fat accumulated around my belly and hips giving me pear shaped body which I want to tone. I have vigorous workout schedule for nearly 1-1.5 hours*6 days a week. I am having a very stubborn body due to which I nearly have to workout this much. In past even just to lose 6-7 kgs it took me around 5-6 months . Can you suggest if I can opt this meal plan to get into calorie deficit to shed off extra fat from lower body.

        Reply
        • RD, Payal Banka (Registered Dietitian)

          March 29, 2021 at 3:24 pm

          Hi Geet , since when are you into intense workout ?

          Reply
  7. Sanyaraj

    March 31, 2020 at 11:32 pm

    Nd mam also suffer with thyroid.so according tell me what cn i do my weight is 61kg.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 1, 2020 at 7:56 pm

      Thyroid diet plan – https://youtu.be/qYX4gsRk_qg
      Thyroid remedy – https://youtu.be/2_6sP6gBEHU

      check these

      Reply
  8. Sanya raj

    March 31, 2020 at 11:29 pm

    Hlo msm thnks for ur suggestion.my daily diet chart is3chappatis.fruit d salad.2 cup green tea nd walk nd excersise.what cn i do extra for wait lose.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 1, 2020 at 7:55 pm

      Thyroid diet plan – https://youtu.be/qYX4gsRk_qg
      Thyroid remedy – https://youtu.be/2_6sP6gBEHU

      Reply
  9. Sanya

    March 16, 2020 at 2:56 pm

    Hi mam.am sanya raj mera weight 61 kg hai height 5.1 hai please tell how can i loose my weight ?mein 55kg weight karna chahti th.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 28, 2020 at 2:57 pm

      Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/

      Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.

      Reply
  10. Kuldeep

    March 15, 2020 at 8:24 am

    Mam i want to loss fat but not my muscles can you please suggest a vegetarian diet eith punjabi food

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 28, 2020 at 3:10 pm

      Indian diet plan for Fat loss – https://youtu.be/WcOZ2trcfz0

      Reply
  11. sajan chohan

    January 23, 2020 at 11:51 am

    mem pls giv me your number pls

    Reply
    • RD, Payal Banka (Registered Dietitian)

      January 27, 2020 at 1:09 pm

      you can email me at care@dietburrp.com

      Reply
  12. Neal Lycett

    November 29, 2019 at 3:51 pm

    It’s truly very difficult in this full of activity life to listen news on TV, so I simply use web for that reason,
    and get the most up-to-date news.

    Reply
  13. Varinder

    June 29, 2019 at 11:47 am

    My height 5.1 inch and wt 71 kg,how I reduce my wt 15 kg in four months

    Reply
    • RD, Payal Banka (Registered Dietitian)

      June 29, 2019 at 2:01 pm

      Hi Varinder , check this How to Lose Weight Effectively (10 kg-15 kgs)

      Reply
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