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

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 protein? Get all your questions answered in this article. We have provided the list of high-protein vegetarian options along with a 7-day 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-day 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-calorie 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, which 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 a 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 a High-protein diet plan for weight loss:

Food Group	Amounts (gms)	Amount of Protein (gms)
Cereals & Millets	30
Jowar		3.1
Oats		5
Bajra		3.5
Dals, Pulses & Sprouts	30	7
Soy & Products	25	10
Nuts & oilseeds	15	3
Milk & products	150 ml
Milk & curd		5
Paneer	40	7
Cheese	30	7
Vegetables	100
Green Leafy Vegetables		3 – 4
Lotus Stem		2.5
Mushrooms		3

 

7-day High-Protein Diet Plan for Weight Loss

Day 1

Time	Menu	Quantity
Empty Stomach	Detox Juice	1 glass
	(Palak, ginger, bottle gourd, coriander, lemongrass)
Breakfast	Veg Oats and mung dal  Appam	4 no. (small)
	(Oats, soaked yellow mung dal, capsicum, onion, tomato)
	curd and mint chutney	1 Tbsp
	Green Tea	1 cup
Midmorning	Fruit	1 no. medium
Lunch	Sprout Salad	1 cup (Sprouts 30 gms)
	Chapati (wheat flour + red channa flour/soybean flour )	1  no.
	Methi leaf Vegetable with mung dal	1 cup
	Dal / Sambar	1 cup
	Curd/ Buttermilk	1 cup/ 1 glass
Snacks	Roasted channa	1 cup
Dinner	Spinach Soup	1 cup
	Cauliflower Rice	¾ cup
	Sambar / dal	1 cup
	carrot and peas Vegetable	1 cup
	Buttermilk	1 glass
Bedtime	Milk (no sugar)	1 cup

 

Day 2

Time	Menu	Quantity
Empty Stomach	Ruby  Detox Drink	1 glass
	(Carrot/ Beetroot/ ginger/ Tomato/ chia seeds/ cinnamon powder)
	Or lemon water	1 glass
Breakfast	Paneer Paratha	1 Medium Size
	Green Chutney	½ cup
	Curd	1 cup
Midmorning	Fruit / Buttermilk	1 no. medium
Lunch	Veggie Salad	1 cup
	Jowar Roti	1 no. (medium size)
	Leafy Vegetable	1 cup
	soybean curry	1 cup
	Curd/ Buttermilk	1 cup/ 1 glass
Snacks	Boiled Chana masala	1 cup
Dinner	Mung Dal and Tomato Soup	1 cup
	Chapati	1 no. medium
	Curd (Room Temperature)	1 cup
	Green Leafy Vegetable	1 cup
Bedtime	Soaked Almonds and Walnuts	4 each

 

 

Day 3

Time	Menu	Quantity
Empty Stomach	Soaked Methi with warm water	1 teaspoon + 1 glass warm water
Breakfast	Broken wheat upma	1 cup
	(Capsicum, onion, tomato, mung dal + broken wheat)
	Coffee/milk	1 cup
Midmorning	Fruit	1 no. Medium
Lunch	Veggie Salad	1 cup
	Chapati	2 no.
	Dudhi Vegetable	1 cup
	Paneer  bhurji vegetable	1cup
	Curd/ Buttermilk	1 cup/ 1 glass
Snacks	Sprouts Veggie Salad	1 cup
	Green Tea	1 cup
Dinner	Russian Salad	1 cup
	Bajra Roti	1 no. (medium size)
	Dal Makhni (less butter/ghee)	1 cup
	any green vegetable	1 cup
Bedtime	Milk	1 cup

 

Day 4

Time	Menu	Quantity
Empty Stomach	Soaked Chia seeds with lemon water	1 teaspoon chia seeds + 1 glass water
Breakfast	Vegetable Sandwich	2 no. (Multigrain Bread)
	Salty Lassi	1 Glass
Midmorning	Nuts (Almonds + Walnuts + Pumpkin Seeds	15 grams
Lunch	Vegetable Raita	1 cup
	Chapati	2 no.
	Bhindi ki sabji	1 cup
	Chole	1 cup
	Buttermilk	1 glass
Snacks	Cut Fruits	100 gms
	+ Chia seeds	2 tsp
Dinner	Green Salad	1 cup
	Cheese Paneer Vegetable Roll	2 no. (Small size)
	Jalapeno  Curd Dip	½ cup
Bedtime	Soy Milk	1 cup

 

Day 5

Time	Menu	Quantity
Empty Stomach	Green Cooler	1 glass
	(Spinach/ cucumber/ ginger/ chia seeds/ cinnamon powder)
Breakfast	Mushroom and paneer toast	2 slices
	greek yogurt + chia seeds	1 cup
Midmorning	Fruit	1 no. medium
Lunch	Exotic Salad (Bell peppers + zucchini + broccoli + lettuce)	1 cup
	Multigrain Chapati	2 no.
	Vegetable	1 cup
	Mix dal	1 cup
	Buttermilk	1 glass
Snacks	Smoothie	1 glass
	Apple + Curd + cinnamon	Apple – 50 gms, curd 150 gms, cinnamon – a pinch
Dinner	Tomato Soup	1 cup
	Vegetable Khichdi	1 cup
	Kadhi	1 cup
	Green Vegetable	1 cup
Bedtime	Masala haldi Milk	1 cup

 

Day 6

Time	Menu	Quantity
Empty Stomach	Cinnamon powder with warm water	½ teaspoon cinnamon + 1 cup warm  water
Breakfast	Millet Idli/ Dosa	2 – 3 no. (small)/ 1 Big
	Sambar	1 cup
	Green chutney	2 tablespoons
	Lemon Juice (no sugar)	1 glass
Midmorning	Fruit	1 no. medium
Lunch	Mushroom, Bell pepper, and paneer  Salad	1 cup
	Jowar Roti	2 no. small
	Sprouted mung sabji	1 cup
	Curd/ Buttermilk	1 cup/ 1 glass
Snacks	Grilled Lotus Stem	100 gms
	Coffee	1 cup
Dinner	Curd basil dip	¼ cup
	Or curd and mint dip	1/4 th cup
	Paneer cutlets	4 no.
	Grilled Exotic Vegetables	1 cup
Bedtime	Buttermilk	1 glass

 

Day 7

Time	Menu	Quantity
Empty Stomach	Lush Green Juice	1 glass
	(Spinach/ cucumber/ ginger/ chia seeds/ cinnamon powder)
Breakfast	Oats porridge	1 cup
	Avocado / Almond and curd smoothie	1 glass
Midmorning	Roasted Almonds	8 – 10 no.
	Cinnamon Tea	1 cup
Lunch	Paneer Vegetable Salad	1 cup
	Bajra Roti	1 no. (medium size)
	Soya nugget sabji	1 cup
	Masoor Dal	1 cup
	Buttermilk	1 glass
Snacks	Moong Dal Chilla topped with cheese	2 small
	Green Chutney	2 tablespoons
Dinner	Tomato Soup (Recipe for soups )	1 cup
	Bajra Roti	2 Small
	Mix sprout sabji	1 cup
Bedtime	Masala Milk / Soy Milk	1 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 1-month diet chart to lose 8 – 10 kgs of weight. The Atkins diet is a high-protein, high-fiber, moderate-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)

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-week menu of low-carb diet plans. Each week is accompanied by a detailed exchange list of ingredients that you would need 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 )

 

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, the 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 of 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.