Balanced Diet Plan for Weight Loss: 90kg to 80kg (Ages 35-40)

Balanced Diet Plan for Weight Loss: 90kg to 80kg (Ages 35-40)

This diet plan is tailored for individuals aged 35-40 who are looking to reduce their weight from 90kg to 80kg. The plan focuses on a balanced diet, incorporating nutrient-rich Indian home-cooked meals that are easy to prepare and support sustainable weight loss.

Week 1

 

MealTimeMenuApprox. Calories
Breakfast8:00 AM1 serving of Vegetable Oats Upma, 1 cup Green Tea300
Mid-Morning11:00 AM1 Apple or 1 Orange80
Lunch1:00 PM2 Whole Wheat Chapatis, 1 cup Mixed Vegetable Sabzi, 1 cup Dal (Lentils), 1 cup Curd500
Evening Snack4:00 PM1 cup Buttermilk or 1 small bowl of Fresh Fruit Salad150
Dinner7:00 PM1 serving of Grilled Paneer with Steamed Vegetables450

Week 2

 

MealTimeMenuApprox. Calories
Breakfast8:00 AM1 serving of Moong Dal Chilla with Mint Chutney, 1 cup Herbal Tea300
Mid-Morning11:00 AM1 Banana or 1 small Papaya90
Lunch1:00 PM2 Bajra (Pearl Millet) Rotis, 1 cup Palak Paneer (Spinach & Cottage Cheese), 1 cup Curd500
Evening Snack4:00 PM1 small bowl of Sprouts Salad150
Dinner7:00 PM1 serving of Tofu Stir-fry with Vegetables, 1 serving of Brown Rice450

Week 3

 

MealTimeMenuApprox. Calories
Breakfast8:00 AM1 serving of Vegetable Poha with 1 cup Green Tea300
Mid-Morning11:00 AM1 Pear or 1 Guava80
Lunch1:00 PM2 Whole Wheat Chapatis, 1 cup Chana Masala (Chickpeas), 1 cup Curd500
Evening Snack4:00 PM1 cup Masala Tea with 2-3 Almonds150
Dinner7:00 PM1 serving of Dal Soup with Steamed Vegetables450

Week 4

 

MealTimeMenuApprox. Calories
Breakfast8:00 AM1 serving of Ragi (Finger Millet) Porridge with Milk, 1 cup Herbal Tea300
Mid-Morning11:00 AM1 Kiwi or 1 small Mango90
Lunch1:00 PM2 Jowar (Sorghum) Rotis, 1 cup Bhindi (Okra) Sabzi, 1 cup Curd500
Evening Snack4:00 PM1 small bowl of Fresh Fruit Salad150
Dinner7:00 PM1 serving of Quinoa Pulao with Steamed Vegetables450

General Tips:

  1. Hydration: Drink at least 2-3 liters of water daily to stay hydrated and support metabolism.
  2. Exercise: Incorporate at least 30 minutes of moderate physical activity daily, such as brisk walking, cycling, or yoga.
  3. Portion Control: Practice mindful eating and monitor portion sizes to ensure a calorie deficit.
  4. Balanced Diet: Focus on whole foods, including fruits, vegetables, whole grains, and lean proteins, while avoiding processed foods and sugary snacks.
  5. Sleep and Stress Management: Prioritize 7-8 hours of quality sleep and manage stress through relaxation techniques like meditation or deep breathing exercises.

Download Information

Download Your Diet Plan

Get the complete diet plan designed for individuals aged 35-40, aiming to reduce weight from 90kg to 80kg!

Download the Indian Home-Cooked Meal Plan

Includes:

  • 4-week detailed meal schedule
  • Nutritional information and portion sizes
  • Tips for maintaining a healthy lifestyle
  • Printable PDF for easy access
Download Here

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