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You are here: Home / WEIGHT LOSS / 7 days High Protein Diet plan for Weight Loss (Indian, Vegetarian diet chart )

7 days High Protein Diet plan for Weight Loss (Indian, Vegetarian diet chart )

Last Updated on June 27, 2021 | RD, Payal Banka (Registered Dietitian) 2 Comments

As seen in our earlier articles on protein and the importance of proteins, a high protein diet helps in weight loss. If you are still confused about what to eat and what not to eat? Which options are better? Do vegetarians consume enough proteins? Get all your questions answered in this article. We have provided the list of high protein vegetarian options along with 7 days high protein diet plan for Weight Loss (Indian, Vegetarian diet chart ). A high protein diet along with moderate fat and low carbohydrates aids in weight loss.

 

7 days High Protein Diet Plan for Weight Loss (Indian, Vegetarian diet chart )

Before you move ahead and check this 7-day high protein diet plan for weight loss, you must know that there are various versions of it that we have on Dietburrp. So after you are done checking this diet plan, do check out these other weight loss diet plans to add on to your variations.

  • 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.

Points to remember while planning:

  • Include at least 1 first-class protein source in each major meal.
  • Combine 2 kinds of cereal or cereals with pulses for better protein availability.
  • Ensure you get enough protein that is at least 50 % protein from animal protein.
  • If you happen to be a vegan, check out our vegan diet plan for weight loss.
  • Milk and products like paneer, curd, and cheese are animal proteins.
  • Combine your protein with enough carbohydrates for better absorption.

 

Composition of Diet plan for an individual weighing 65 – 70 kgs:

  • Energy: 1200 – 1300 kcal
  • Proteins: 65 – 70 gms (25 % of total calories)
  • Carbohydrates: 180 – 185 gms (55- 60 % of total calories)
  • Fats: 25 gms (15 – 20 % of total calories)

 

Food list for High protein diet plan for weight loss:

Food Group Amounts (gms)Amount of Protein (gms)
Cereals & Millets 30
Jowar3.1
Oats5
Bajra3.5
Dals, Pulses & Sprouts 307
Soy & Products 2510
Nuts & oilseeds 153
Milk & products 150 ml
Milk & curd5
Paneer407
Cheese307
Vegetables100
Green Leafy Vegetables3 – 4
Lotus Stem2.5
Mushrooms3

 

7 days High Protein Diet Plan for Weight Loss

Day 1

Time MenuQuantity
Empty Stomach Detox Juice1 glass
 (Palak, ginger, bottle gourd, coriander, lemongrass,)
 
BreakfastVeg Oats and mung dal  Appam4 no. (small)
 (Oats, soaked yellow mung dal, capsicum, onion, tomato)
  curd and mint chutney1 Tbsp
 Green Tea1 cup
 
MidmorningFruit1 no. medium
 
LunchSprout Salad1 cup (Sprouts 30 gms)
 Chapati (wheat flour + red channa flour/soybean flour )1  no.
 Methi leaf Vegetable with mung dal1 cup
 Dal / Sambar1 cup
 Curd/ Buttermilk1 cup/ 1 glass
 
SnacksRoasted channa1 cup
 
Dinner Spinach Soup1 cup
 Cauliflower Rice¾ cup
 Sambar / dal1 cup
 carrot and peas Vegetable1 cup
 Buttermilk1 glass
 
Bedtime Milk (no sugar)1 cup

 

Day 2

Time MenuQuantity
Empty Stomach Ruby  Detox Drink1 glass
 (Carrot/ Beetroot/ ginger/ Tomato/ chia seeds/ cinnamon powder)
 Or lemon water1 glass
BreakfastPaneer Paratha1 Medium Size
 Green Chutney½ cup
 Curd1 cup
 
MidmorningFruit / Buttermilk1 no. medium
 
LunchVeggie Salad1 cup
 Jowar Roti1 no. (medium size)
 Leafy Vegetable1 cup
 soybean curry1 cup
 Curd/ Buttermilk1 cup/ 1 glass
 
SnacksBoiled Chana masala1 cup
 
Dinner Mung Dal and Tomato Soup1 cup
 Chapati1 no. medium
 Curd (Room Temperature)1 cup
 Green Leafy Vegetable1 cup
 
Bedtime Soaked Almonds and Walnuts4 each

 

 

Day 3

Time MenuQuantity
Empty Stomach Soaked Methi with warm water1 teaspoon + 1 glass warm water
 
BreakfastBroken wheat upma1 cup
 (Capsicum, onion, tomato, mung dal + broken wheat)
 Coffee/milk1 cup
 
MidmorningFruit1 no. Medium
 
LunchVeggie Salad1 cup
 Chapati2 no.
 Dudhi Vegetable1 cup
 Paneer  bhurji vegetable1cup
 Curd/ Buttermilk1 cup/ 1 glass
 
SnacksSprouts Veggie Salad1 cup
 Green Tea1 cup
 
Dinner Russian Salad1 cup
 Bajra Roti1 no. (medium size)
 Dal Makhni (less butter/ghee)1 cup
 any green vegetable 1 cup
Bedtime Milk1 cup

 

Day 4

Time MenuQuantity
Empty Stomach Soaked Chia seeds with lemon water1 teaspoon chia seeds + 1 glass water
 
BreakfastVegetable Sandwich2 no. (Multigrain Bread)
 Salty Lassi1 Glass
 
MidmorningNuts (Almonds + Walnuts + Pumpkin Seeds15 grams
 
LunchVegetable Raita1 cup
 Chapati2 no.
 Bhindi ki sabji1 cup
 Chole1 cup
 Buttermilk1 glass
 
SnacksCut Fruits100 gms
 + Chia seeds2 tsp
 
Dinner Green Salad1 cup
 Cheese Paneer Vegetable Roll2 no. (Small size)
 Jalapeno  Curd Dip½ cup
 
Bedtime Soy Milk1 cup

 

Day 5

Time MenuQuantity
Empty Stomach Green Cooler1 glass
 (Spinach/ cucumber/ ginger/ chia seeds/ cinnamon powder)
 
BreakfastMushroom and paneer toast2 slices
 greek yogurt + chia seeds1 cup
 
MidmorningFruit1 no. medium
 
LunchExotic Salad (Bell peppers + zucchini + broccoli + lettuce)1 cup
 Multigrain Chapati2 no.
 Vegetable1 cup
 Mix dal1 cup
 Buttermilk1 glass
 
SnacksSmoothie1 glass
 Apple + Curd + cinnamonApple – 50 gms, curd 150 gms, cinnamon – a pinch
 
Dinner Tomato Soup1 cup
 Vegetable Khcihdi1 cup
 Kadhi1 cup
 Green Vegetable1 cup
 
Bedtime Masala haldi Milk1 cup

 

Day 6

Time MenuQuantity
Empty Stomach Cinnamon powder with warm water½ teaspoon cinnamon + 1 cup warm  water
 
BreakfastMillet Idli/ Dosa2 – 3 no. (small)/ 1 Big
 Sambar1 cup
 Green chutney2 tablespoons
 Lemon Juice (no sugar)1 glass
 
MidmorningFruit1 no. medium
 
LunchMushroom  Bell pepper and paneer  Salad1 cup
 Jowar Roti2 no. small
 Sprouted mung sabji1 cup
 Curd/ Buttermilk1 cup/ 1 glass
 
SnacksGrilled Lotus Stem100 gms
 Coffee1 cup
 
Dinner Curd basil dip¼ cup
 Or curd and mint dip1/4 th cup
 Paneer cutlets4 no.
 Grilled Exotic Vegetables1 cup
 
Bedtime Buttermilk1 glass

 

Day 7

Time MenuQuantity
Empty Stomach Lush Green Juice1 glass
 (Spinach/ cucumber/ ginger/ chia seeds/ cinnamon powder)
 
BreakfastOats porridge1 cup
 Avocado / Almond and curd smoothie1 glass
 
MidmorningRoasted Almonds8 – 10 no.
 Cinnamon Tea1 cup
 
LunchPaneer Vegetable Salad1 cup
 Bajra Roti1 no. (medium size)
  soya nugget sabji1 cup
 Masoor Dal1 cup
 Buttermilk1 glass
 
SnacksMoong Dal Chilla topped with cheese2 small
 Green Chutney2 tablespoons
 
Dinner Tomato Soup

(Recipe for soups )

1 cup
 Bajra Roti2 Small
 Mix sprout sabji1 cup
 
Bedtime Masala Milk / Soy 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 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 plans. 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]

 

Important Tips:

  • You can use paneer, soya, mushroom, cheese, dals, and pulses interchangeably.
  • You can interchange your dinner and lunch menus.
  • Avoid deep-frying, use of refined sugar or refined flours, and red meat for weight loss.
  • Find some amazing Salad recipes.
  • You may want to check these soup recipes.
  • Detox juice recipes.
  • Some High protein and low carb Indian recipes that you could use.

EndNote:

A mere awareness regarding what you are eating makes a lot of difference. It can be challenging initially but then it becomes easier with proper guidance and professional help.  Start with small positive changes in the diet and see long term beneficial effects.

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. Sanjay Manocha

    April 19, 2022 at 7:38 am

    Nice read… thanks
    I am of 80kg and wish to reduce it 74
    Pl suggest – Thanks

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 19, 2022 at 12:12 pm

      if you are in to exercise / walking , you can follow this diet plan in the article above.

      Reply

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