Weight Loss Diet Plan: 100kg to 90kg (Ages 40-50)
This structured diet plan is designed for individuals aged 40-50 aiming to reduce their weight from 100kg to 90kg. It focuses on wholesome, nutrient-dense Indian meals that support metabolism, muscle retention, and energy levels while promoting sustainable weight loss.
Week 1
| Meal | Time | Menu | Approx. Calories |
|---|---|---|---|
| Breakfast | 8:00 AM | 1 bowl of Vegetable Oats Upma, 1 cup Green Tea | 320 |
| Mid-Morning | 11:00 AM | 1 Apple or 1 bowl of Mixed Melon | 90 |
| Lunch | 1:00 PM | 1 Roti made of Bajra, 1 cup Mixed Veg Sabzi, 1 cup Curd | 500 |
| Evening Snack | 4:00 PM | 1 cup Buttermilk or 1 small handful of Almonds | 120 |
| Dinner | 7:00 PM | 1 serving of Moong Dal Khichdi with Steamed Vegetables | 450 |
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 Orange or 1 Pear | 80 |
| Lunch | 1:00 PM | 2 Whole Wheat Rotis, 1 cup Spinach Sabzi, 1 cup Curd | 480 |
| Evening Snack | 4:00 PM | 1 cup Green Tea with 4-5 Almonds | 100 |
| Dinner | 7:00 PM | 1 serving of Tofu and Vegetable Stir-Fry, small bowl of Brown Rice | 460 |
Week 3
| Meal | Time | Menu | Approx. Calories |
|---|---|---|---|
| Breakfast | 8:00 AM | 1 bowl of Ragi Porridge with Milk, 1 cup Herbal Tea | 320 |
| Mid-Morning | 11:00 AM | 1 small bowl of Papaya or 1 Banana | 90 |
| Lunch | 1:00 PM | 2 Rotis (Jowar or Whole Wheat), 1 cup Mixed Vegetable Curry, 1 cup Curd | 500 |
| Evening Snack | 4:00 PM | 1 small bowl of Sprout 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 Vegetable Poha with 1 cup Green Tea | 300 |
| Mid-Morning | 11:00 AM | 1 Kiwi or 1 small bowl of Mixed Fruits | 80 |
| Lunch | 1:00 PM | 1 cup Brown Rice, 1 cup Chana (Chickpea) Curry, 1 cup Curd | 500 |
| Evening Snack | 4:00 PM | 1 cup Masala Chaas (Buttermilk) | 90 |
| Dinner | 7:00 PM | 1 serving of Mixed Vegetable Soup with a side of Tofu or Paneer | 450 |
General Tips:
- Stay Hydrated: Drink 2.5-3 liters of water daily to boost metabolism and flush out toxins.
- Physical Activity: Include 30-40 minutes of light exercise, such as brisk walking or yoga, 5 days a week.
- Portion Control: Ensure moderate portions to create a calorie deficit while keeping energy levels steady.
- Sleep and Relaxation: Aim for 7-8 hours of quality sleep, and incorporate stress management practices, such as deep breathing or meditation.
Download Information
Download Your Diet Plan
Access the full, effective diet plan tailored for ages 40-50, targeting a weight reduction from 100kg to 90kg!
Download the Indian Home-Cooked Meal Plan
Includes:
- A 4-week detailed meal plan with balanced Indian recipes
- Calorie counts and nutritional breakdowns
- Health tips for effective weight loss and well-being
- Printable PDF format for easy access
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