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

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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
 
Bed time 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 a 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 plan. 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:

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.



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