Have you taken up our January challenge to lose weight ! If yes, then here is the 2 weeks Indian vegetarian diet / meal plan to help you achieve your weight loss goals. With this diet plan you can have a balanced and nutritious diet on a day to day basis. This diet plan is suitable for anyone trying to lose weight or live a healthy lifestyle. This Indian diet plan has all the major food groups as it’s integral part, it is very simple, highly balanced yet very easy to follow. Feel free to make changes in the meal plan as per food availability in your region and as per saeson.
Some pointers
- This diet plan has 1300-1400 calories
- All the nutrients your body needs are there in this meal plan
January Diet Challenges and Strategies
- 2 daily serving of fruits
- 4 serving of vegetables
- No white food this month (refined food)
- Milk and curd with spices
- 5 millet serving in a week
- One serving of greens daily
- Chapati only in one meal daily
- Make sure you eat without any distractions
- Intermittent fasting minimum 13 : 11
- Limit caffeine to 2-3 servings
- Eay healthy fat in moderation
- Finish your dinner 2-3 hours before bedtime
- Stay hydrated and perform weekly detox to improve digestion
Week 1
| Morning 0600 hrs | Breakfast 0900 hrs | Mid Morning | Lunch | Snack 1630 hrs | Dinner 2000 hrs | |
| Mon | 2-3 glasses lukewarm water 5 overnight soaked almonds and 1 walnut | 1 bowl Veggies poha with peanut and lemon | Seasonal fruit chaat | 1-2 multigrain chapati 1 bowl dal 1 bowl green veg sabzi Yogurt and Salad | Roasted chana with jaggery Green tea Homemade pinni / ladoo | 1 bowl tomato soup 2-3 servings of sauteed vegetables |
| Tue | 2-3 glasses lukewarm water 5 overnight soaked almonds and 1 walnut | 1 bowl sprout salad with 30 grams tofu | Seasonal fruits | 2 small palak paranthas 1 bowl unsalted curd sprinkled with cumin seeds powder | Roasted unsalted makhana sprinkled with cinnamon powder Green tea with pinni / panjiri | Salad with carrot, tomato, onion and broccoli blended with tofu or paneer |
| Wed | 2-3 glasses lukewarm water 5 overnight soaked almonds and 1 walnut | 1 bowl Homemade granola with milk | Seasonal fruits | 1 small whole wheat roti 1/2 bowl sprouts 1 bowl kofta green curry sabzi 1 bowl salad 1 buttermilk | 1 bowl chickpea salad Green tea Pinni / panjiri | 1 bowl mix veg quinoa salad |
| Thru | 2-3 glasses lukewarm water 5 overnight soaked almonds and 1 walnut | 1 cup Green smoothie | Seasonal fruits | Veg salad with boiled corn, beetroot, tomato and cabbage | Any seasonal fruit or salad | 1.5 bowl mix vegetable soup |
| Fri | 2-3 glasses lukewarm water 5 overnight soaked almonds and 1 walnut | 2 Ragi chilla stuffed with veggies | Seasonal fruits | Biryani with seeds 1 bowl cucumber raita Salad | Bhelpuri with seeds Green tea with pinni or panjiri | Regular khichadi with colorful vegetables : 1.5 bowl |
| Sat | 2-3 glasses lukewarm water 5 overnight soaked almonds and 1 walnut | Uttapam filled with vegetables Coconut chutney | Seasonal fruits Handful trail mix seeds | Moong dal dosa or masala dosa 1 bowl sambhar Peanut and coconut chutney | Energy bar or sprouts veg salad : 1 medium bowl Green tea with pinni / panjiri | 1 medium bowl dal Stir fried green vegetables : 1 bowl |
| Sun | 2-3 glasses lukewarm water 5 overnight soaked almonds and 1 walnut | 1 stuffed parantha | 1 serving trail mixed seeds | Cheat meal | 4 small dhokla with chutney Green tea | Soup |
Week 2
| Morning 0600 hrs | Breakfast 0900 hrs | Mid Morning | Lunch | Snack 1630 hrs | Dinner 2000 hrs | |
| Mon | 2-3 glasses lukewarm water 5 overnight soaked almonds and 5-6 raisins | 1 bowl whole wheat porridge | Seasonal fruit | Pea pulao 1 bowl rajma / chole Some curd and salad | 1 bowl Roasted unsalted peanuts Green tea with homemade pinni / panjiri | 1 bowl tomato soup 2-3 servings of sauteed vegetables |
| Tue | 2-3 glasses lukewarm water 5 overnight soaked almonds and 5-6 raisins | 1 bowl sprouts chaat with cooked oats | Seasonal fruits | Bajra roti with desi ghee 1 bowl saag 1 bowl dal Salad Jaggery | Energy bar Green tea with pinni / panjiri | Sambhar with seasonal veggies 1.5 bowl dal |
| Wed | 2-3 glasses lukewarm water 5 overnight soaked almonds and 5-6 raisins | 1 cup Green detox smoothie | One handful trail mix | Fruit salad | Any raw vegetable | 1 medium bowl vegetable soup |
| Thru | 2-3 glasses lukewarm water 5 overnight soaked almonds and 5-6 raisins | 2 moong dal idli | Seasonal fruits | Corn vegetable salad | Energy bar Green tea with pinni or panjiri | 1 bowl dal Crispy sauteed vegetable with tofu |
| Fri | 2-3 glasses lukewarm water 5 overnight soaked almonds and 5-6 raisins | 1 bowl veggies upma | One handful trail mix | Whole wheat flour roti 1 bowl dal 1 bowl soya chunk sabzi 1 bowl yogurt Salad | Trail mix Pinni / panjiri with tea | Millet roti with sabzi and salad |
| Sat | 2-3 glasses lukewarm water 5 overnight soaked almonds and 5-6 raisins | 1 bowl Overnight soaked oats meal | Seasonal fruits | Paneer pulao 1 buttermilk | Roasted unsalted makhana Green tea | Homemade masala oats with veggies : 1 bowl |
| Sun | 2-3 glasses lukewarm water 5 overnight soaked almonds and 5-6 raisins | 1 stuffed parantha | Apple smoothie with soaked chia seeds | Cheat meal | 2 small soya chaap Green tea | Soup |
Key Points
- Avoid overcooked and reheated food items
- Try to increase your activity levels
- Walk for atleast 30-45 minutes
- Try and get adequate sleep
- Try to avoid stress
- Try and reduce portion size
- Avoid caffeinated beverages
- Include nuts and seeds on a daily basis
- Use whole grain cereals, whole grains and pulses, whole wheat porridge and oat in your diet
- Mix rice with whiole grams or dal in ration of 1:1 to incorporate fiber
- Consume salad with non fat dressings like lemon, vinegar
- Include yogurt, buttermilk to enhance gut bacteria
- Consume plainm clear soups without added starch or fat
- Eat lesser salt and preserved food
- Use omega rich food
- Take fruits as dessert