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You are here: Home / WEIGHT LOSS / 7 days 1200 calories Non-Vegetarian Diet Plan for Weight Loss (Indian menu)

7 days 1200 calories Non-Vegetarian Diet Plan for Weight Loss (Indian menu)

Last Updated on April 18, 2021 | RD, Payal Banka (Registered Dietitian) 5 Comments

What thoughts come to your mind when you think about Indian non-vegetarian food? Lots of oil? Masalas? Coconut gravy? Cashew rich gravy? Cholesterol-rich meat? So is it possible to lose weight with such high-calorie food in your daily diet? Do the non-vegetarians have an advantage or disadvantage over vegetarians where weight loss is concerned? Well here is a 7 days 1200 calorie non-vegetarian diet plan for weight loss (Indian menu).

7 days 1200 calories Non-Vegetarian Diet Plan for Weight Loss (Indian menu)

Non-vegetarian food helps in lowering the carbs in the diet as meats are literally carb-free. It is high in protein and haem iron. Proper guidance from a certified professional will help you organically lose weight.

Non-Vegetarian Diet Plan for Weight Loss

Non-vegetarian foods that help in weight loss?

  1. Egg and poultry
  2. Fish

Avoid consuming red meat or any organ meat. These foods are laden with saturated fats mainly cholesterol. These fats hinder weight loss and get stored in the body leading to weight gain.

How does the Non-Vegetarian Diet Plan for Weight Loss help in weight loss?

  • Increases BMR:

Proteins-rich non-vegetarian food utilizes a lot of energy for its digestion. This use of energy helps in increasing the body’s basal metabolic rate. Read more about Metabolism.

  • Keeps you full for a longer period of time:

Proteins in non-vegetarian food help you feeling full for a longer period of time. Proteins take time to digest and get absorbed from the intestines. Thus it gives signals of being full to the brains preventing over-eating in the next meal.

  • High satiation level:

Non-vegetarian foods need lots of chewing before you gulp down. With excess chewing, the brain gets a signal of satisfaction of eating enough food. This helps in curbing hunger pangs throughout the day.

  • Maintains muscles:

The proteins in non-vegetarian food keep the elasticity and strength of the muscles intact. It helps maintain cell integrity and pushes your body to take up more sustained workout regimes.

Cooking Tips for Non-Vegetarian Diet Plan for Weight Loss:

  • Cook in non-stick pans to avoid excess use of fats and oils.
  • Use curd dressing as a marinade instead of coconut or any other high-calorie food.
  • Steam, broil, grill, roast, or barbeque instead of deep-frying.
  • Use limited amounts of almonds instead of cashews in the gravy.
  • Consume non-vegetarian foods along with a proper proportion of carbohydrates for its complete utilization.

 

7 days 1200 calories Non-Vegetarian Diet Plan for Weight Loss (Indian menu)

  • Approximately 1200 kcal
  • 70 – 75 gms protein

Day 1

Time MenuQuantity
Empty Stomach Jeera Water (Jeera soaked overnight in water)1 glass
 
BreakfastCucumber Oats Appam6 no. (small)
 Green Chutney2 – 3 tablespoon
 Green Tea1 cup
 
MidmorningFruit1 no. medium
 
LunchBoiled egg Salad1 egg
 Multigrain Chapati2 no.
 Vegetable1 cup
 Boiled chicken pieces 40 gms
 Buttermilk1 cup/ 1 glass
 
SnacksRoasted Makhana1 cup
 
Dinner Chicken Soup1 cup
 Quinoa and vegetable salad¾ cup
 Sambar1 cup
 Vegetable1 cup
 
Bedtime Milk (no sugar)1 cup

 

Day 2

Time MenuQuantity
Empty Stomach Green tea1 Cup
 
BreakfastMix Vegetable Paratha1 Medium Size
 Masala Milk1 cup
 
MidmorningRoasted Nuts2 Almonds, 2 walnut halves, 1 Date
 
Lunchchicken Veggie Salad1 cup
 Bajra Roti1 no. (medium size)
 Leafy Vegetable1 cup
 Moong dal½ cup
 Buttermilk1 cup/ 1 glass
 
Snacks1 Fruit1 medium
 
Dinner Green Salad1 cup
 Boiled Broken Wheat1 Cup
 Fish Curry1 cup
 
Bedtime warm water with lemon and chia seed1 glass

 

Day 3

Time MenuQuantity
Empty Stomach Soaked Methi with warm water1 teaspoon soaked at night in 1 cup water
 
BreakfastVegetable Upma1 cup
 Lemongrass Tea1 cup
 
MidmorningBoiled egg whites2 no.
 
LunchVeggie Salad1 cup
 Chapati2 no.
 Dudhi Vegetable1 cup
 Curd/ Buttermilk1 cup/ 1 glass
 
SnacksPan-roasted chicken  cutlet2 small
 Green chutney2 – 3 tablespoon
 
Dinner Mix Vegetable Soup1 cup
  2 eggs omelet 2 eggs
  beans and carrot sauteed1 cup
 
Bedtime Milk1 cup

 

Day 4

Time MenuQuantity
Empty Stomach Soaked Chia seeds with water1 teaspoon chia seeds + 1 glass water
 
BreakfastOmelet2 eggs
 Black Coffee1 cup
 
MidmorningNuts (Almonds + Walnuts + Pumpkin Seeds15 grams
 
LunchMix Vegetable Salad1 cup
 Chicken Fried Rice (100 gms chicken, 30 gms rice)
 Dudhi Vegetable1 cup
 Buttermilk1 glass
 
 SnackFruit1 no. medium
DinnerTomato soup 1 cup
Chapati 2 small
  moong dal 1 cup
 Grilled Brinjal5 – 6 pieces
 
Bedtime milk1 Glass

 

Day 5

Time MenuQuantity
Empty Stomach Warm water with lemon juice1 glass
 
BreakfastPoha1 cup
 Green Tea1 cup
 
MidmorningFruit1 no. medium
 
LunchExotic Salad (Bell peppers + zucchini + broccoli + lettuce + chicken)50 gms o chicken , unlimited veggies
 Chapati2
 Green Vegetable1 cup
 Cucumber raita1 cup
 
SnacksOats Berry Smoothie1 glass
 
Dinner Green Salad1 cup
 Chicken Palak Khichda1 cup
 Curd1 cup
 
Bedtime Buttermilk1 Glass

 

Day 6

Time MenuQuantity
Empty Stomach Soaked overnight chia seeds water½ teaspoon Chia seeds in 1 cup water
 
BreakfastMix dal Chilla2 – 3 no. (small)/ 1 Big
 Onion Tomato chutney2 tablespoons
 Green tea1 cup
 
MidmorningFruit1 no. medium
 
LunchCucumber Tomato Onion Slices1 cup
 Bajra Roti2 no. small
 Egg curry1 cup
 Vegetable1 cup
 
SnacksRoasted Kurmura1 cup
 Cinnamon Tea1 cup
 
Dinner Curd jalepano dip¼ cup
 Or chilly sauce1 tablespoon
 Chicken Patty1 no.
 Grilled Exotic Vegetables1 cup
 
Bedtime Buttermilk1 glass

 

Day 7

Time MenuQuantity
Empty Stomach Dudhi Spinach Juice1 glass
 
BreakfastQuinoa Porridge1 cup
 + Soaked almonds 6 – 8 pieces
 
MidmorningDevil Eggs  (filled with mixed vegetable)2 no.
 Cinnamon Tea1 cup
 
LunchExotic vegetable diced salad1 cup
 Multigrain Chapati2 no
 Chicken dhansak1 cup
 Vegetable1 cup
 
SnacksSweet Potato and spinach patty2 small
 Green Chutney2 tablespoons
 
Dinner Dudhi Tomato Soup1 cup
 Multigrain Chapati2 no. medium
 Green Leafy Vegetable1 cup
 
Bedtime Masala Milk1 cup

Related ebooks with 1 monthly menu for weight loss

1] Atkins (1-month high protein diet plan) Ebook

Atkins diet plan for weight loss ebook is a comprehensive guide for 1 full month diet chart to lose 8 – 10 kgs of weight. Atkins diet is a High Protein, High Fiber, Moderately high Fat, and a low carb diet that supports fat loss just like the keto diet. The Atkins diet comprises 4  phases. (Read more about this ebook)

Atkins Diet Plan

BUY NOW [Rs 599]

 2] Low Carb Diet Plan for Weight Loss (1-month full menu) Ebook:

This book will guide you through a detailed 4 weeks menu of low carb diet plan. Each week is accompanied by a detailed exchange list of ingredients that you would be needing in the exact amount. And a consolidated shopping list for each week. This will simplify your life. we have mentioned options for vegetarians and non-vegetarians for each day. ( Read more about the ebook )

Low carb diet for weight loss e book

BUY NOW [Rs 599]

You may also check other weight loss diet plans :

  • Atkins diet plan for weight loss.
  • Low carb diet plan for weight loss.
  • 1200 calories weight loss diet plan.
  • 7 days of carb cycling diet plan for weight loss.

 

EndNote:

A modified and simplified method of cooking along with an appropriate workout regime helps in weight loss. A balanced non-vegetarian with ideal amounts of carbs and fats is essential to give perfect results.

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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Reader Interactions

Add your comment

Comments

  1. manu

    July 29, 2021 at 10:32 pm

    how many days can we continue in 1200 calorie diet, before switching the food…

    Reply
    • RD, Payal Banka (Registered Dietitian)

      July 31, 2021 at 10:14 pm

      follow it till the time you continue to lose weight

      Reply
  2. kakali karmakar

    December 21, 2020 at 8:04 am

    I am 17 years old…..Can I follow this diet?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 22, 2020 at 4:36 pm

      this is a balanced diet , yes you can .

      Reply
  3. Nezar Miah

    December 15, 2020 at 1:20 am

    This article is super useful for those, as the article provides a lot of information regarding weight loss.

    Reply

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