Weight loss mean plan

Ultimate 4 Week Healthy Weight Loss Meal Plan (2019)

Ultimate 4 Week Healthy Weight Loss Meal Plan: There are many ways to lose weight.  Most of them will make you hungry and restless. As weight loss is not an easy goal. The diet plan indicates here will reduce your appetite, help you in weight loss and improve your metabolism. Weight loss needs hard work, will power and patience. We do not need any type of medicines or supplements to reduce weight. We can do it with healthy eating.

Ultimate 4 Week Healthy Weight Loss Meal Plan


Below are 4-week diet plan which will help you in losing weight.

Week 1:

Breakfast:  omelet made up with 3 Egg whites with peppers and spinach.

Mid-Morning Snack: 100 gm of chicken with sliced red pepper

Lunch:  2 chapattis or 1 brown rice with 1 bowl of dal or kidney beans + 1 bowl of yogurt.

Mid-Evening: A glass of buttermilk

Evening Snack: Any fruit from your choice or 1 bowl of sprouts

Dinner:  2 multigrain chapattis + salad + 1 bowl of curd.

Week 2:

Breakfast: 1 plate of red rice poha + 1 glass of vegetable juice.

Mid-Morning: 1 glass of protein shake with milk.

Lunch: 2 multigrain roti  + 1 bowl of vegetable + 1 bowl of boiled pulses salad.

Evening Snack: 1 fruit + 1 cup of green tea

Dinner:  1 bowl of vegetable pulao + 1 Bowl of Vegetable Curd + 1 Bowl of salad

Week 3:

Breakfast: 1 bowl of vegetable sprout poha.

Mid-Morning: Any fruit of your choice.

Lunch:  2 multigrain chapattis + 1 bowl of Dal

Evening Snack: 1 glass of mixed vegetable Juice

Dinner:  1 bowl of fruit salad + 2 chapattis + 1 bowl of Vegetable

Week 4:

Breakfast:  2 paranthas + 1 bowl of vegetable raita

Mid-Morning: 3-4 dry fruits or 1 bowl of fresh fruit of your choice

Lunch:  2 chapattis + 1 bowl of Egg Bhurji + 1 glass of buttermilk.

Evening Snack:  1 cup of boiled corn + 1 glass of green tea or coffee

Dinner:  1 bowl of vegetable salad + 2 chapattis + 1 bowl of Dal

What Ingredients you can add up in your Meal?

Vegetables: Tomatoes, spinach, eggplant, okra, cauliflower, mushroom, cabbage

Fruits: mango, papaya, lychee, pomegranate, guava, apple, melons, orange, banana.

Nuts: Cashews, almonds, peanuts, watermelon seeds, pumpkin seeds,

Whole Grain: Brown Rice, Basmati Rice, corn, whole grain bread.

Dairy: Yogurt, cheese, milk

Healthy Fats: coconut milk, avocado, coconut oil, olive oil, peanut oil.

What you can Drink?

An easy way to burn calories and reduce sugar levels by sugar-sweetened beverages.  These drinks can help you with weight loss.

  1. Water
  2. Unsweetened Tea
  3. Sparkling Water

Food which you have to Avoid:

Sweetened Beverages: Soda, fruit juice, sweet lassi

High Sugar Foods: cakes, ice cream, pastries, cookies

High-Fat Foods: chips, French fries, burgers, fried foods, pizza

Oils: Soybean oil, corn oil

Grains: White bread, pasta, biscuits

7 Healthy Snacks for weight loss :

  • Nuts
  • Vegetable Salad
  • Sprouts
  • Chickpeas
  • Popcorn
  • Vegetable Soup
  • Fresh Fruit

Healthy Indian Food Menu for 1 week- Weight loss:

Day1:

Breakfast: A bowl of Sambhar with brown rice idli

Lunch: 2 Chapattis and Mixed Vegetable

Dinner:  Mix vegetable with tofu curry and a bowl of spinach salad

Day2:  

Breakfast: Channa dal pancake and a glass of milk

Lunch:  Chickpea with brown rice

Dinner: Khichdi and sprout salad

Day3:

Breakfast: Almond Milk

Lunch: 2 Chapattis and mixed vegetable

Dinner: Palak Paneer and a bowl of brown rice

Day4:

Breakfast: Yogurt with fruits

Lunch: 2 Chapattis and vegetable

Dinner: Channa Masala with brown rice and a bowl of green salad

Day5:

Breakfast: Vegetable Dalia and a glass of milk

Lunch: A bowl of sambar and brown rice

Dinner: Tofu with potato and mixed vegetables

Day6:

Breakfast: Parantha with avocado and papaya

Lunch: Bowl of salad and kidney beans

Dinner: Pancake with tofu

Day7:

Breakfast: Oatmeal with mangoes

Lunch: vegetable soup and chapattis

Dinner:  Baked Tofu and Vegetable Curry

Try these Ultimate 4 Week Healthy Weight Loss Meal Plan. Comment below your opinion about these ultimate diet plan. 

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