4-week diet plan
comprehensive 4-week diet plan tailored for someone weighing 110kg and aiming to reduce their weight to 100kg. This plan focuses on Indian home-cooked meals, ensuring balanced nutrition and effective weight loss. It includes meal timings, calorie estimates, and portion sizes.
Week 1
| Meal | Time | Menu | Approx. Calories |
|---|---|---|---|
| Breakfast | 8:00 AM | 1 serving of Vegetable Upma with 1 cup Green Tea | 300 |
| Mid-Morning | 11:00 AM | 1 Apple or 1 Orange | 80 |
| Lunch | 1:00 PM | 2 Whole Wheat Chapatis, 1 cup Mixed Vegetable Curry, 1 cup Curd | 500 |
| Evening Snack | 4:00 PM | 1 cup Buttermilk or Green Tea with 1 small Handful of Nuts | 150 |
| Dinner | 7:00 PM | 1 serving of Quinoa Pulao with 1 cup Dal (Lentils) | 450 |
Week 2
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| Meal | Time | Menu | Approx. Calories |
|---|---|---|---|
| Breakfast | 8:00 AM | 1 serving of Poha with Vegetables, 1 cup Herbal Tea | 300 |
| Mid-Morning | 11:00 AM | 1 Pear or 1 Banana | 90 |
| Lunch | 1:00 PM | 2 Bajra Rotis, 1 cup Bhindi (Okra) Sabzi, 1 cup Curd | 500 |
| Evening Snack | 4:00 PM | 1 small Bowl of Sprouts Salad | 150 |
| Dinner | 7:00 PM | 1 serving of Masoor Dal (Red Lentils), 1 serving of Steamed Vegetables | 450 |
Week 3
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| Meal | Time | Menu | Approx. Calories |
|---|---|---|---|
| Breakfast | 8:00 AM | 1 serving of Moong Dal Chilla with Green Tea | 300 |
| Mid-Morning | 11:00 AM | 1 Guava or 1 Small Papaya | 80 |
| Lunch | 1:00 PM | 2 Whole Wheat Chapatis, 1 cup Lauki (Bottle Gourd) Curry, 1 cup Curd | 500 |
| Evening Snack | 4:00 PM | 1 cup Masala Tea with 2-3 Oats Biscuits | 150 |
| Dinner | 7:00 PM | 1 serving of Chickpea Salad, 1 cup Vegetable Soup | 45 |
Week 4
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| Meal | Time | Menu | Approx. Calories |
|---|---|---|---|
| Breakfast | 8:00 AM | 1 serving of Vegetable Idli with Sambar and Coconut Chutney | 300 |
| Mid-Morning | 11:00 AM | 1 Kiwi or 1 small Mango | 90 |
| Lunch | 1:00 PM | 2 Jowar Rotis, 1 cup Mixed Vegetable Curry, 1 cup Curd | 500 |
| Evening Snack | 4:00 PM | 1 small Bowl of Fruit Salad | 150 |
| Dinner | 7:00 PM | 1 serving of Palak (Spinach) Paneer, 1 cup Brown Rice | 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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