Healthy Diet Plan for Weight Loss: 90kg to 80kg (Ages 50-55)
This diet plan supports sustainable weight loss for individuals aged 50-55, targeting a reduction from 90kg to 80kg. It features balanced, easy-to-digest Indian home-cooked meals with nutrient-rich ingredients to promote energy and overall well-being.
Week 1
| Meal | Time | Menu | Approx. Calories |
|---|---|---|---|
| Breakfast | 8:00 AM | 1 bowl Vegetable Upma, 1 cup Green Tea | 300 |
| Mid-Morning | 11:00 AM | 1 Orange or 1 bowl of Mixed Melons | 80 |
| Lunch | 1:00 PM | 1 Bajra Roti, 1 cup Aloo Methi (Potato Fenugreek), 1 cup Curd | 450 |
| Evening Snack | 4:00 PM | 1 cup Buttermilk with Mint or 1 small handful of Nuts | 100 |
| Dinner | 7:00 PM | 1 serving of Moong Dal Khichdi with Steamed Vegetables | 400 |
Week 2
| Meal | Time | Menu | Approx. Calories |
|---|---|---|---|
| Breakfast | 8:00 AM | 1 serving of Besan Chilla with Green Chutney, 1 cup Herbal Tea | 300 |
| Mid-Morning | 11:00 AM | 1 small bowl of Papaya or 1 Apple | 90 |
| Lunch | 1:00 PM | 2 Wheat Chapatis, 1 cup Spinach Sabzi, 1 cup Curd | 500 |
| Evening Snack | 4:00 PM | 1 cup Masala Tea with 4-5 Almonds | 100 |
| Dinner | 7:00 PM | 1 serving of Tofu Stir-Fry with Vegetables, 1 small bowl of Brown Rice | 450 |
Week 3
| Meal | Time | Menu | Approx. Calories |
|---|---|---|---|
| Breakfast | 8:00 AM | 1 serving of Ragi Porridge (Finger Millet) with Milk, 1 cup Herbal Tea | 300 |
| Mid-Morning | 11:00 AM | 1 small Pear or 1 Kiwi | 80 |
| Lunch | 1:00 PM | 2 Jowar Rotis, 1 cup Mixed Vegetable Sabzi, 1 cup Curd | 500 |
| Evening Snack | 4:00 PM | 1 bowl of Sprouts Salad | 100 |
| Dinner | 7:00 PM | 1 serving of Palak (Spinach) Soup with Grilled Paneer | 450 |
Week 4
| Meal | Time | Menu | Approx. Calories |
|---|---|---|---|
| Breakfast | 8:00 AM | 1 bowl of Vegetable Poha, 1 cup Green Tea | 300 |
| Mid-Morning | 11:00 AM | 1 small bowl of Mixed Fruit Salad | 80 |
| Lunch | 1:00 PM | 1 serving of Brown Rice, 1 cup Chana (Chickpea) Curry, 1 cup Curd | 500 |
| Evening Snack | 4:00 PM | 1 cup Buttermilk or 1 small handful of Seeds (like Pumpkin or Sunflower) | 100 |
| Dinner | 7:00 PM | 1 serving of Mixed Vegetable Soup with Tofu or Cottage Cheese | 450 |
General Tips:
- Hydration: Drink at least 2-3 liters of water daily.
- Portion Control: Ensure portions are in moderation to maintain calorie intake.
- Exercise: Combine this diet plan with regular exercise for effective weight loss.
- Adjustments: Adjust portion sizes based on individual needs and progress.
This plan provides a balanced approach with a variety of Indian dishes to keep meals interesting while helping you reach your weight loss go
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