2 Week Diet Plan for Weight Loss

2 Weeks Indian Vegetarian Meal / Diet Plan For Weight Loss

With the sedimentary lifestyle that most of us lead it is very important to take care of our health. Along with a proper workout routine it is imperative to concentrate on eating right and healthy. Many of us opt for fad diets like keto, low carb, paleo and liquid diets. Some of us even completely eliminate particular food groups from our diet which is unhealthy as our body demands all food groups to stay healthy. This two weeks diet plan includes food from all major food groups. It is highly balanced and is comparatively easy to follow. With this diet plan you don’t need to make any separate weight loss plan. It is perfectly suited to anyone trying to lose weight. Feel free to make changes accordingly to the area where you live and your body type. For those of you who eat non vegetarian food, you can easily include some lean meat in your diet thrice a week.

Time restricted eating

• Try and stick to the 14 / 10 time restricted eating
• It’s very important to give adequate rest to your digestive system
• To start with you can follow 14 / 10 method that is eating window of 10 hours and taking a break from solid food for 14 hours
• This provides a intermittent cleanse to your digestive system for it to be up and running for the next day
• Time restricted eating is possible only if you have your dinner early
• Gradually you can look to move to intermittent fasting that is 16 hours of fasting and 8 hours of eating window in a day

Pre workout snack

• Break your fast with one serving of fruits
• This will act as your morning energiser
• Morning is the best time to consume fruits

Key points

• This diet plan is a calorie deficit diet plan
• Include herbal tea once a day (post breakfast or lunch)
• Include 2 servings of veggies daily
• Add probiotics to your diet (dahi, apple cider vinegar, paneer)
• Detox once a week (any day of the week)
• Include 2 snacks (one main and other as morning energiser)
• Add more healthy grains to your diet like ragi, bajra, jowar and makki
• Adding leafy green seasonal vegetables to your diet is very important

The perfect plate

• 1/2 of your plate should consist of seasonal vegetables like broccoli, carrots, spinach etc
• 1/4 of your plate should consist of carbs like potato etc
• 1/4 of your plate should consist of lean protein such as chicken, fish etc
• We all know what a balanced meal should look like. The hard part is making it happen. Make sure you get the proportion size right

Portion size for snacks, main meal and healthy fat

• As a guide you can use certain thumb rules
• Snacks : portion should be equal to your size of your closed fist
• Healthy fat : portion should be equal to the size of your thumb
• Main meal : portion should be equal to the size of both your palms

Week 1

	Breakfast (1 quality protein)	Lunch (1 serving of veggies must)	Dinner (1 serving of veggies must)
Mon	Besan chilla with mungdal stuffing	Paneer sabzi with roti	Soup, sabzi and multigrain roti
Tue	Seasonal fruits	Seasonal vegetables	Mix veg soup
Wed	Mix veg poha (with eggs)	Multigrain roti sabzi	Sweet oats daliya (carrot)
Thur	Oats ragi chilla	Dal roti / rice sabzi	Soup paneer veggies roll
Fri	HM oats granola	Rajma chawal with veggies	Veggies khicdi
Sat	Aloo methi parantha	Makki roti with saag	Egg / soya curry and roti
Sun	Cutlets (paneer, chanadal stuffing)	Veg biryani with raita	Bajre ki khicdi

Week 2

	Breakfast (Quality protein)	Lunch (1 serving of veggies must)	Dinner (1 serving of veggies must)
Mon	Oats ragi chilla	Mix veg pulao with gravy	Palak paneer with roti
Tue	Green smoothie	Seasonal veggies	Mix veg soup
Wed	Bread eggs / paneer	Paneer roll with veggies	Soup multigrain khicdi
Thur	Mix veg multigrain upma	Palak chana dal rice	Soup egg / soy curry with roti
Fri	Besan mix roti (missiroti)	Mung  dal roti / rice	Sweet daliya / bajra khicdi
Sat	Idli sambhar	Bajra roti saag	Green soup : paneer roll
Sun	Aloo / pumpkin sabziwith puri	Chole rice with raita	Makki ki roti with saag