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You are here: Home / WEIGHT LOSS / 7 days vegetarian diet for weight loss ( Indian chart to Lose 5 – 10 kg )

7 days vegetarian diet for weight loss ( Indian chart to Lose 5 – 10 kg )

Last Updated on April 4, 2020 | RD, Payal Banka (Registered Dietitian) 437 Comments

Tried a lot of things for weight loss and still saw failure? Looking at the new Keto diet trend, you feel non-vegetarians have upper hand in weight loss than vegetarians? Just because they eat lots of proteins, and fewer carbs do not mean that vegetarians cannot break this weight loss puzzle. All you need to do is wait till you follow these few steps and our diet plan.  This 7 days vegetarian diet for weight loss will help you shed 5 to 10 kilos weight quickly. The body achieves what the mind believes. Believe in yourself and take determined steps.

7 days vegetarian diet for weight loss Image : Copyright: adiruch / 123RF Stock Photo

7 days vegetarian diet for weight loss ( Lose 5 – 10 kg )

Let us now see the 7 days vegetarian diet for weight loss ( Lose 5 – 10 kg ). This diet provides Approximately 1200 kcal and 55 – 60 gms protein.

Day 1 of 7 days vegetarian diet for weight loss

 

TimeMenuQuantity
Empty stomachWarm water with ½ lemon juice1 glass
Breakfast Oats with milk (no sugar or jaggery)1 cup
Mid-MorningGreen tea1 cup
Lunch Salad1 cup
 Chapatti2 no.
 Vegetable1 cup
 Dal1 cup
Mid AfternoonButtermilk1 glass
Snack Khakra1 no
 Tea/Coffee (no sugar)1 cup
Dinner Vegetable Soup1 cup
 Rice¾ cup
 Dal1 cup
 Curd1 cup
Bed TimeFruit1 no. (100 – 150 gms)
weight loss diet plans:
  • Ketogenic diet plan for weight loss 
  • Atkins diet for weight loss 
  • The Indian version of the paleo diet for weight loss
  • Zone diet for weight loss 
  • The Indian version of the Mediterranean diet for weight loss 

Day 2 of 7 days vegetarian diet for weight loss

Time Menu Quantity
Empty stomachJeera water(1 tablespoon jeera boiled in 2 glasses of water)1 glass
Breakfast Daliya Upma1 cup
 Curd1 cup
Mid-MorningFruit1 no.
Lunch Salad1 cup
 Jowar Roti1 no.
 Vegetable1 cup
 Dal1 cup
Mid AfternoonLow fat Paneer40 gms
Snack Moong Dal Chilla3 small (3-inch diameter)
 Tea/Coffee (No sugar)1 cup
Dinner Salad1 cup
 Chapatti2 no.
 Vegetable1 cup
 Sprouts1 cup
Bed TimeMilk (no cream, no sugar)1 cup

Day 3 of 7 days vegetarian diet for weight loss

Time Menu Quantity
Empty stomachWarm water with lemon juice1 glass
Breakfast Tea/coffee (no sugar)1 cup
 Idli2 no.
 Sambar1 cup
Mid-MorningButtermilk1 glass
Lunch Salad1 cup
 Sprouts1 cup
 Stuffed vegetable Paratha1 no.
 Curd1 cup
Mid AfternoonFruit1 no.
Snack Green tea1 cup
 Puffed Rice with vegetables1 cup
Dinner Palak tomato soup1 cup
 Vegetable Khichdi1 cup
 Buttermilk1 glass
Bed TimeMilk (no cream, no sugar)1 cup

Day 4 of 7 days vegetarian diet for weight loss

Time Menu Quantity
Empty stomachWarm water with 1 pinch cinnamon powder1 glass
Breakfast Oats chilla2 medium size
 Milk/tea/coffee (no sugar)1 cup
Mid-MorningFruit1 no.
Lunch Vegetable Soup1 cup
 Bajra Roti1 no.
 Vegetable1 cup
 Dal1 cup
Mid AfternoonMasala Chaas1 glass
Snack Wheat flakes with milk (no sugar)3 tbsp flakes in 1 ½ cup milk
Dinner Sprout Paneer Salad with vegetables1 ½ cup
 Chapatti2 no.
 Green Vegetable1 cup
Bed TimeMilk1 cup

Day 5 of 7 days vegetarian diet for weight loss

Time Menu Quantity
Empty stomachWarm water with ½ lemon juice1 glass
Breakfast Daliya with milk (no sugar or jaggery)1 cup
Mid-MorningGreen tea/ barley water1 cup/ 1 glass
Lunch Salad1 cup
 Chapatti2 no.
 Vegetable1 cup
 Dal1 cup
Mid AfternoonButtermilk1 glass
Snack Khakra1 no
 Tea/Coffee (no sugar)1 cup
Dinner Vegetable Soup1 cup
 Brown Rice¾ cup
 Sambar1 cup
 Curd1 cup
Bed TimeFruit1 no. (100 – 150 gms)

Day 6 of 7 days vegetarian diet for weight loss

Time Menu Quantity
Empty stomachJeera water1 glass
Breakfast Boiled Chana1 cup
 Milk/ tea/coffee(no sugar)1 cup
Mid-MorningFruit1 no.
Lunch Salad1 cup
 Jowar Roti1 no.
 Vegetable1 cup
 Dal1 cup
Mid AfternoonLow fat Paneer40 gms
Snack Poha¾ cup
 Tea/Coffee (No sugar)1 cup
Dinner Salad1 cup
 Chapatti2 no.
 Vegetable1 cup
 Kadhi1 cup
Bed TimeMilk (no cream, no sugar)1 cup

Day 7 of 7 days vegetarian diet for weight loss

 

Time Menu Quantity
Empty stomachWarm water with 1 pinch cinnamon powder1 glass
Breakfast Sugarfree Muesli with milk1 cup
Mid-MorningGrilled Paneer with salad40 gms
Lunch Vegetable Soup1 cup
 Dal Khichdi1 cup
 Vegetable1 cup.
 Curd1 cup
Mid AfternoonFruit1 no.
Snack Green tea1 cup
 Roasted Mixed Cereal Puffs1 cup
Dinner Green Salad1 cup
 Jowar Roti1 no.
 Vegetable1 cup
 Sprouts1 cup
Bed TimeMilk (no cream, no sugar)1 cup

Other weight loss diet plans

  • Ketogenic diet plan for weight loss 
  • Atkins diet for weight loss 
  • The Indian version of the paleo diet for weight loss
  • Zone diet for weight loss 
  • The Indian version of the Mediterranean diet for weight loss 

Tips for healthy weight loss:

Before we move on to the 7 days vegetarian diet for weight loss, let us first see some Important tips that will help you in losing 5- 10 kgs weight easily.

  • Balanced diet:

Each and every meal must have all food groups in balanced amounts. Avoid having an only protein-based or only carb-based menu in 1 meal. Include plenty of colorful vegetables, protein sources like pulses and milk products, complex cereals and appropriate amounts of fats.

  • Do not skip meals:

Skipping meals starves the body and thus you end up eating more food in the next meal. This leads to weight gain instead of weight loss.

  • Eat less but more times in a day:

Divide your meals into 5 – 6 small meals. Do not consume only 3 major meals. Eat a small snack in between your 3 major meals namely breakfast, lunch and dinner. Dividing the meals will balance the regular supply of nutrients in the body.

  • Chew slowly:

Chew your food thoroughly. Chewing sends a hunger satiating signal to the brain. This allows a person to identify that there is no more hunger and to stop eating. With fast chewing the signal to the brain distorts or is delayed, making us eat more than required.

  • Select home-cooked foods:

You are aware of the ingredients used in the food. You can always modify the high-calorie recipes into low-calorie ones with simple techniques. Outside food is more than single portion size, high calorie and also contains preservatives.

  • Exclude refined foods:

A simple restriction of sugar in the daily diet plan leads to a major difference. Sugar in excess leads to storage of food in the body in the form of fats. Not only sugar but other refined flours like maida also leads to weight gain.

  • High fiber:

Select whole grains, fruits, and vegetables. A high fiber diet prevents extra absorption of unwanted calories. Fiber also has a high satiety level, which encourages the brain to eat less.

  • Antioxidant-rich water:

Consume antioxidant-rich lemon water or cinnamon water or jeera water. This increases the water intake along with balancing the vitamins and minerals requirement throughout the day. The vitamins and antioxidants in the infused water detoxify the body and keep you fresh for the whole day. Read – Top detox water recipes.

how to lose weight in winters
Infused water for weight loss

 

Endnote:

To Avail a personalized diet plan for weight loss which would be planned especially for you based on your timings, lifestyle and medical conditions, please see this page – One-week diet consultation. 

A few changes in the diet and lifestyle with proper exercise regime will introduce yourself to the new and healthier you. I hope this 7 days vegetarian diet for weight loss helps you in achieving your health goal. If you have any queries related to the diet plans please leave it below in the comments and we will try to help you. All the best!

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. Samaira

    April 13, 2021 at 9:27 pm

    Hi when u mention roti n rice .. do you mean regular wheat roti n white rice ? Also is it okay to drink coffee once a day with brown sugar ?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 13, 2021 at 11:18 pm

      yes , yes and yes

      Reply
  2. Sandeep Sarna

    April 6, 2021 at 12:32 pm

    Dear Ms Payal,

    I am a 48 year old male. I have tried your 7 day Vegetarian Indian Diet for weight loss (1200 Kcal) on two occasions. On both occasions I have lost a little over 5 kgs of weight. Of course, I am an active person and during the diet too I have kept at about 1 hour of walking/ jogging everyday.

    Thank you for putting together a very easy to follow and effective diet.
    Would be grateful if you can also put out a 7 day Mediterranean diet which is equally effective as I am personally very fond of Mediterranean cuisine.

    Warm regards and best wishes

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 6, 2021 at 10:43 pm

      https://www.dietburrp.com/indian-version-of-mediterranean-diet/ Thank you for your kind words .. we are glad we could be of help to you .. we already have this plan .. check the link .

      Reply
  3. Priya Borah

    March 17, 2021 at 6:12 pm

    Hello, I am 24yrs and my weight is 75kg with 5.1 height and I am also having pcod but I want to lose 20kgs in 2months so can you please reccomend me a diet plan with a minimum costas I am a student.I am nonvegetarian

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 19, 2021 at 12:20 am

      20 kgs in 2 months is a very brisk goal , and very impractical and unhealthy . i insist that you follow a healthy chart for permanent weight loss , that helps you increase your immunity and health. the diet plan mentioned in the article is very helpful.

      Reply
  4. Karamdeep

    March 13, 2021 at 2:06 pm

    Hlo Mam
    I m female. My height is5’4 nd weight 53kg I wanna go down to 48 kg . I m not getting what to eat nd what to not plz tell me some diet normal nd easily available daily ingredients waiting for your answer

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 13, 2021 at 11:24 pm

      whats your age ? if you are 25 + the weight is good enough for your age .. to go below this you must do extensive workout

      Reply
  5. Sai Sindhuja

    March 10, 2021 at 10:17 am

    Hi mam. Its v gud to seeing such diet plans. I have hypo thyroidism, and am 36 yrs female, my height is 5″6, and weight is 93 kgs. I am trying to reduce my weight. Am doing 30 mnts workouts and 1 hr walking daily. I need a diet chart for weight loss quickly please can u suggest me any diet.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 10, 2021 at 10:27 pm

      https://www.dietburrp.com/indian-diet-plan-hypothyroidism/ check here

      Reply
  6. Aesha

    February 27, 2021 at 8:20 pm

    U can have salt

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 5, 2021 at 4:03 pm

      in limits yes .

      Reply
  7. AM

    February 22, 2021 at 12:34 am

    Hi Payal. I am 5’ 4” & weigh 65kg. I would like to loose 5-7kg. I do lots of walking 4-5 times a week & walk 5-7 miles. I have tried everything but my weight is jammed & will not shift. How can I loose that weight?
    AM

    Reply
    • RD, Payal Banka (Registered Dietitian)

      February 23, 2021 at 8:23 pm

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

      check these 2 videos. They will really help you

      Reply
  8. Chanchal

    February 18, 2021 at 11:24 pm

    Hi!
    I have ferritin deficiency. My body doesn’t absorb iron, doctors can’t find the reason. Now whenever I try to workout, I get I’ll because of weakness. Pls advice suitable diet plan.
    Thanks in advance

    Reply
    • RD, Payal Banka (Registered Dietitian)

      February 19, 2021 at 1:10 am

      Hi Chanchal , if you body doesnt absorb iron , we must first find the reason behind it … coz if the problem lies in absorption , no matter what diet you eat , it will not get absorped

      Reply
  9. Sophiya Sadangi

    January 19, 2021 at 4:33 am

    Hii this is neha..i always starv me upto mid day and after that in the evening i have outside foods or over eating homemade foods. So my question is that how to control on that??

    Reply
    • RD, Payal Banka (Registered Dietitian)

      January 26, 2021 at 7:04 pm

      Hi Sophiya ,

      if you starve yourself , the insulin levels spikes and you tend to feel super hungry and then over eat … this will rather make you gain weight instead of losing , its best to eat your regular meals with controlled portions this will stabilize your hunger and you will maintain a good weight and hormonal status. the diet plan mentioned in the article has helped many , it will help you as well.

      Reply
  10. samidha Thakkar

    January 7, 2021 at 8:23 pm

    Can I skip night dinner. Because recently I started organic bowl. Which is full of salads,

    Reply
    • RD, Payal Banka (Registered Dietitian)

      January 8, 2021 at 12:42 pm

      yes you can do that

      Reply
  11. Anju Singh

    December 15, 2020 at 6:56 pm

    How much is 1 cup? Is it 8 oz or 5 oz?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 23, 2020 at 2:38 pm

      1 cup is 100 gms

      Reply
  12. sravanigr

    December 12, 2020 at 3:42 pm

    Hello ,when I am searching for indian diet plan I found this one and it is also comfortable to do ,I am 65 kgs and height 5.3 and want to get back to 55kg .Is this diet plan with one hour walk is enough to reach 55kg . looking forward to ur reply ..

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 23, 2020 at 2:41 pm

      Hi ,

      yes this is good to start with .. as move go further , the weight loss rate will decline , that time increase your workout.

      Reply
  13. shahzina khan

    December 10, 2020 at 6:33 pm

    glad to read ur pin.definatly i ll follow it.but want to know that should i drink milk at night or not..and can i also take home made paneer for salad dressing and other things..pls do reply..my weight has been stuck n unable to loose it

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 23, 2020 at 2:45 pm

      yes for both your question … please see this for stuck weight – https://www.dietburrp.com/how-to-break-weight-loss-plateau-tips-to-move-the-stuck-weight-loss/

      Reply
  14. Anali

    December 1, 2020 at 5:28 pm

    Hi mam i tried many things to loose weight but at the end starts cheating.My weight is 85 and i m 23 years old so which diet plan i should follow to loose weight in healthy way

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 1, 2020 at 11:19 pm

      follow the diet plan mentioned above it will help , the diet is easy to follow and hence the possibilities of fall out are very less.

      Reply
  15. sahil desai

    November 24, 2020 at 7:40 pm

    Can i do this diet along with daily gym

    Reply
    • RD, Payal Banka (Registered Dietitian)

      November 28, 2020 at 1:43 pm

      yes .. it will give good results that way

      Reply
  16. Pasham

    October 26, 2020 at 3:58 pm

    Thanks for sharing this, I will share my feedback after 7 days from tomorrow. Will I lose weight in 7 days if I follow this diet.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 31, 2020 at 4:50 pm

      sure 🙂 all the best !

      Reply
  17. amit

    October 10, 2020 at 12:30 pm

    The provided information is so helpful to me. Thank you so much for sharing your thoughts. For the weight loss purpose, the consumption of psyllium(Isabgol) will be very useful. Thank you

    Reply
  18. Lakshay

    September 22, 2020 at 6:11 pm

    I am 29 old male having problem of spinal canal stenosis and on doctor suggesting i want to reduce extra fats any diet plan for that
    Height 5’6
    Weight 75-80 kg
    Veg

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 23, 2020 at 6:25 pm

      you can follow this. or take a personal diet plan from us . check this – https://www.dietburrp.com/diet-services/

      Reply
  19. PRANAV KUMAAR

    September 14, 2020 at 10:00 am

    I was searching for this type of diet plan.. its very effective when you perfom it with all dedication.. as we know any workout is useless without a proper diet.. this is very easy healthy diet plan which is really effectable.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 16, 2020 at 5:57 pm

      Thank pranav

      Reply
  20. Uday

    September 11, 2020 at 2:11 pm

    Hello
    This is uday,My height is 5.2,I am 18 years old,Studing Btech-2yer, Basically I am vegetarian, my weight is 97kgs so I am doing hardwork like walking and excersice etc is there any plane to loose the belly fat and fat present in my stomach,

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 12, 2020 at 7:29 am

      If you are workingout hard , like 1 hour intense , then this diet plan is suitable.

      Reply
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