Indian culture is very diverse. The staple food changes every few kilometres. Indian food is rich in flavours, spices and colours. The spices used in Indian cooking have many beneficial effects on human body. Same goes with the maharashtrian traditional diet. Here is a Maharashtrian diet plan for weight loss ( 7 days marathi diet chart PDF )
It is not just the diet, but the Indian cross-legged sitting style is also very beneficial for health. The traditional foods being nutritious, why is it that we fail to lose weight? Let us see an overview of the Indian diets, and what goes wrong with achieving the target. We will also go through tips on how you can correct the mistakes to achieve the target.
Maharashtrian Diet Plan for Weight Loss
Tips to Promote Weight Loss with Maharashtrian Diet :
- Consume a calculated portion of cereal in each meal to reduce carbohydrate load. Replace the white rice with brown or red rice that is high in fiber. Or, simply add more vegetables along side your white rice.
- Replace the coconut and groundnut in the vegetable recipes with dals or pulses. This reduces the saturated fat content in the recipe.
- Increase the use of green vegetables, salad and fruits. Add colourful fruits and vegetables to increase immunity, fiber, vitamins and minerals in the diet. Use vegetables in as many recipes as you can.
- Reduce the use of quantity of oil and ghee in the recipes. Restrict the quantity of using desiccated coconut, fresh coconut or groundnuts in the recipes.
- Replace the rice flour with any millet flour or wheat flour or multigrain flour.
- Increase the frequency of eating chicken and fish. Do not deep fry or use coconut or groundnut in the gravies. Try to roast, grill, stew, shallow fry or boil the chicken or fish.
- Engage into some exercise like walking, cycling, gym or swimming.
7 days Marathi Diet Chart For Weight Loss PDF
Day 1 of Maharashtrian Diet Plan for Weight Loss
| Menu | Amount | Ingredients |
| Early morning | ||
| Lemon water | 1 glass | Water + lemon juice |
| Breakfast | ||
| Vegetable Poha | ½ cup | Poha |
| ½ cup | Vegetables (onion, peas, carrot, capsicum) | |
| Tea (No sugar) | 1 cup | Milk + water |
| Mid-morning | ||
| Egg whites | 2 no. | Boiled egg whites |
| OR 1 fruit seasonal | ||
| Lunch | ||
| Kakdi koshimbir | 1 cup | Cucumber + curd + peanuts |
| Bhakri | 1 no | Jowar flour |
| Shepu vegetable | 1 cup | Shepu + onion + tomatoes |
| Varan | 1 cup | Tur dal |
| Taak | 1 cup | Curd |
| Mid Afternoon | ||
| Fruit | 1 no | Apple |
| Evening snack | ||
| churmure bhel | 1 cup | ( mix churmure ,kakdi, tomato, garlic chutney ) |
| Dinner | ||
| Thalipeeth1 no. | 1 | Thalipeeth flour + onion |
| OR Chicken Biryani (no fried onion or fried chicken) | 1 cup | Brown rice + Vegetables |
| 100 gms | Chicken (boiled and shallow fried) | |
| Curd | 1 cup | Curd |
| Green Salad | 1 cup | Cucumber, tomato, onion, raddish, beet |
| Bed time | ||
| warm lemon water | 1 glass | Water + lemon |
Day 2 of Maharashtrian Diet Plan for Weight Loss
| Menu | Amount | Ingredients |
| Early morning | ||
| Jeera water | 1 glass | Water + jeera 1 tspn |
| Breakfast | ||
| Vegetable Upit | ½ cup | Rawa |
| ½ cup | Vegetables (onion, peas, carrot, capsicum) | |
| Tea (No sugar) | 1 cup | Milk + water |
| Mid-morning | ||
| Fruit | 1 no. | Orange |
| Lunch | ||
| Green salad | 1 cup | Cucumber, tomato, onion, beet |
| Chapati | 1 no | Multigrain |
| Ladies finger vegetable | 1 cup | Ladies finger + onion + tomatoes |
| Vatana Usal | 1 cup | White peas + onion + tomato |
| Dahi | 1 cup | Curd |
| Mid Afternoon | ||
| Taak | 1 cup | Curd |
| Evening snack | ||
| Roasted poha chivda | 1 cup | Poha + peanuts (no coconut) |
| Tea (no sugar) | 1 cup | Milk + water |
| Dinner | ||
| Varan Bhat | 1 cup | Varan (Tur dal) |
| ½ cup | Brown rice | |
| Vegetable | 1 cup | Amaranth |
| Green Salad | 1 cup | Cucumber, tomato, onion, raddish, beet |
| Bed time | ||
| Cinnamon Tea | 1 cup | Water + 1 inch cinnamon stick |
Day 3 of Maharashtrian Diet Plan for Weight Loss
| Menu | Amount | Ingredients |
| Early morning | ||
| Chia water | 1 glass | Water + Chia 1 tspn (soaked overnight) |
| Breakfast | ||
| mung usal | 1 cup | Mothbeans + onion + tomatoes |
| (presurre cooked ) | ||
| Chapati | 1 no. | Wheat (no oil) |
| Tea (No sugar) | 1 cup | Milk + water |
| Mid-morning | ||
| Fruit | 1 cup | Watermelon (100 – 150 gms) |
| Lunch | ||
| Green salad | 1 cup | Cucumber, tomato, onion, beet |
| Bhankri | 1 no | Jowar |
| Zunka | 1 cup | Chana flour |
| Vangi Bharta | 1 cup | Brinjal + onion + tomato |
| Dahi | 1 cup | Curd |
| Mid Afternoon | ||
| Green Tea | 1 cup | Water |
| Evening snack | ||
| Thepla | 1 no | Wheat flour + methi leaves |
| Tea (no sugar) | 1 cup | Milk + water |
| Dinner | ||
| Chapati | 1 no | Multigrain flour |
| Fanas bhaji | 1 cup | Raw jackfruit |
| Chawli usal | ½ cup | Chawli |
| Green Salad | 1 cup | Cucumber, tomato, onion, raddish, beet |
| Bed time | ||
| Ginger tea | 1 cup | Water + 1 tspn dry ginger powder |
Day 4 of Maharashtrian Diet Plan for Weight Loss
| Menu | Amount | Ingredients |
| Early morning | ||
| Barley water | 1 glass | Water + Barley 1 tspn (soaked overnight) |
| Breakfast | ||
| Rajgira Chilla | 2 no. small | Rajgira flour + onion + coriander |
| Green chutney | 1 tbspn | Coriander + mint |
| Tea (No sugar) | 1 cup | Milk + water |
| Mid-morning | ||
| Soaked nuts | 1 fistful | Almonds, walnuts, dates, black raisins |
| Lunch | ||
| Green salad | 1 cup | Cucumber, tomato, onion, beet |
| Bhakri | 1 no | Nachni |
| Turai Bhaji | 1 cup | Ridge gourd |
| Maharashtrian Kadhi | 1 cup | Besan + curd |
| Mid Afternoon | ||
| Taak | 1 cup | Curd |
| Evening snack | ||
| Kothimbir vadi (shallow fried) | 6 1” inch pcs | Chana flour + coriander |
| Tea (no sugar) | 1 cup | Milk + water |
| Dinner | ||
| Chapati | 1 no | Multigrain flour |
| Fanas bhaji | 1 cup | Raw jackfruit |
| Chawli usal | ½ cup | Chawli |
| Green Salad | 1 cup | Cucumber, tomato, onion, raddish, beet |
| Bed time | ||
| Nutmeg tea | 1 cup | Water + 1 tspn nutmeg powder |
Day 5 of Maharashtrian Diet Plan for Weight Loss
| Menu | Amount | Ingredients |
| Early morning | ||
| Lemon water | 1 glass | Water + Lemon juice |
| Breakfast | ||
| Egg bhurji | 1 egg | Egg + onion + coriander |
| Bread | 2 slices | Multigrain |
| Tea (No sugar) | 1 cup | Milk + water |
| Mid-morning | ||
| Green Tea | 1 cup | Water |
| Lunch | ||
| Khawang Kakdi | 1 cup | Cucumber, sesame seeds |
| Chapati | 1 no | Wheat flour |
| Farasbi bhaji | 1 cup | Frenchbeans |
| Dal fry | 1 cup | Chana dal |
| Taak | 1 cup | Curd |
| Mid Afternoon | ||
| Green tea | 1 cup | Water |
| Evening snack | ||
| Sweet potato and chicken cutlet | 2 small | Sweet potato + chicken + garlic |
| Coffee (no sugar) | 1 cup | Milk |
| Dinner | ||
| Dhirde | 1 medium | Jowar flour |
| Fish curry | 1 cup | Fish (no coconut, not fried) |
| Green Salad | 1 cup | Cucumber, tomato, onion, raddish, beet |
| Bed time | ||
| Sol kadhi | 1 cup | Coconut milk + kokam |
Day 6 of Maharashtrian Diet Plan for Weight Loss
| Menu | Amount | Ingredients |
| Early morning | ||
| Jeera water | 1 glass | Water + jeera 1 tspn |
| Breakfast | ||
| Phodni Chapati | 1 cup | Wheat flour chapati 1 no. |
| ½ cup | Vegetables (onion, peas, carrot, capsicum) | |
| Tea (No sugar) | 1 cup | Milk + water |
| Mid-morning | ||
| Egg whites | 2 no. | Boiled egg whites |
| Lunch | ||
| Palak soup | 1 cup | Spinach |
| Bhakri | 1 no | Bajra |
| Bhopla vegetable | 1 cup | Pumpkin |
| Kala Chana Amti | 1 cup | Kala chana |
| Curd | 1 cup | Curd |
| Mid Afternoon | ||
| Fruit | 1 cup | Musk melon (100- 150 gms) |
| Evening snack | ||
| Aalu vadi (shallow fried, or steamed) | 4 – 6 pcs small | Aalu leaves + chana flour |
| Green chutney | 1 tablespoon | Coriander + mint |
| Coffee (no sugar) | 1 cup | Milk |
| Dinner | ||
| Masala bhat | 1 cup | Red rice + vegetables |
| Bhajleli vangi kaap | 3 – 4 pcs | Marinated brinjal slices |
| Buttermilk | 1 cup | Curd |
| Green Salad | 1 cup | Cucumber, tomato, onion, raddish, beet |
| Bed time | ||
| warm water + lemoin | 1 glass | Water + lemon |
Day 7 of Maharashtrian Diet Plan for Weight Loss
| Menu | Amount | Ingredients |
| Early morning | ||
| Plain lukewarm water | 1 glass | Water |
| Breakfast | ||
| Dhadpe Pohe | 1 cup | Poha + onion + tomato |
| Tea (No sugar) | 1 cup | Milk + water |
| Mid-morning | ||
| Soaked nuts | 1 fistful | Almond, walnut, date, black raisins |
| Lunch | ||
| Green salad | 1 cup | Cucumber, tomato, onion, beet |
| Chapati | 1 no | Multigrain |
| Methi | 1 cup | Methi + onion + tomatoes |
| Varan | 1 cup | Turdal |
| Dahi | 1 cup | Curd |
| Mid Afternoon | ||
| Green tea | 1 cup | Water |
| Evening snack | ||
| Roasted poha chivda | 1 cup | Poha + peanuts (no coconut) |
| Tea (no sugar) | 1 cup | Milk + water |
| Dinner | ||
| Tawa pulao | 1 cup | Rice + Vegetables |
| Raita | 1 cup | Curd + onion + capsicum + tomatoes |
| Tomato saar | 1 cup | Tomatoes |
| Bed time | ||
| Solkadhi | 1 cup | Coconut milk + kokam |
End note:
A mindful selection of recipes, foods and cooking method makes a lot of difference. Even a traditional Indian diet can give desired results for weight loss. Hope this Maharashtrian Diet Plan for Weight Loss ( 7 days Marathi Diet Chart PDF ) helps you achieve your goal. For personalized diet plan write to us at care@dietburrp.com . Do check our youtube channel and subscribe for amazing videos on weight loss.
Gym Diet Plan for Muscle Gain ( Indian Menu ) PDF
Please send me Maharashtrian Diet Plan for Weight Loss for my wife ,
Hi Nikhil,.
You can either follow the sample plan mentioned above in the video. Or to get a personalized diet plan , please send us her details at care@dietburrp.com .it is a paid program , we will send over the details when you mail us.