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 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.

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
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 days 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 Khcihdi 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 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)

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 )

BUY NOW [Rs 599]

 

Important Tips:

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.

This post was Last Updated on June 27, 2021

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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