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.
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.
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
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
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.
- Unsweetened Tea
- 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 :
- Vegetable Salad
- Vegetable Soup
- Fresh Fruit
Healthy Indian Food Menu for 1 week- Weight loss:
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
Breakfast: Channa dal pancake and a glass of milk
Lunch: Chickpea with brown rice
Dinner: Khichdi and sprout salad
Breakfast: Almond Milk
Lunch: 2 Chapattis and mixed vegetable
Dinner: Palak Paneer and a bowl of brown rice
Breakfast: Yogurt with fruits
Lunch: 2 Chapattis and vegetable
Dinner: Channa Masala with brown rice and a bowl of green salad
Breakfast: Vegetable Dalia and a glass of milk
Lunch: A bowl of sambar and brown rice
Dinner: Tofu with potato and mixed vegetables
Breakfast: Parantha with avocado and papaya
Lunch: Bowl of salad and kidney beans
Dinner: Pancake with tofu
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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