Effective Diet Plan for Weight Loss 110kg to 100kg (Ages 30-40)

4-week diet plan

Here’s a tailored diet plan for individuals aged 30-40 aiming to lose weight from 110kg to 100kg. This plan focuses on nutritious Indian home-cooked meals, ensuring a balanced intake of essential nutrients.

Week 1

MealTimeMenuApprox. Calories
Breakfast8:00 AM1 serving of Oats Porridge with Fruits, 1 cup Green Tea300
Mid-Morning11:00 AM1 Apple or 1 Pear80
Lunch1:00 PM2 Multigrain Chapatis, 1 cup Palak Paneer (Spinach & Cottage Cheese), 1 cup Curd500
Evening Snack4:00 PM1 cup Green Tea with 1 handful of Roasted Chana (Chickpeas)150
Dinner7:00 PM1 serving of Grilled Vegetable Salad, 1 serving of Dal (Lentils)45

Week 2

 

MealTimeMenuApprox. Calories
Breakfast8:00 AM1 serving of Ragi (Finger Millet) Dosa with Coconut Chutney300
Mid-Morning11:00 AM1 Orange or 1 Guava90
Lunch1:00 PM2 Bajra (Pearl Millet) Rotis, 1 cup Mixed Vegetable Curry, 1 cup Curd500
Evening Snack4:00 PM1 cup Buttermilk with a pinch of cumin150
Dinner7:00 PM1 serving of Methi (Fenugreek) Thepla, 1 cup Vegetable Soup450

 

Week 3

 

MealTimeMenuApprox. Calories
Breakfast8:00 AM1 serving of Moong Dal (Green Gram) Chilla with Mint Chutney300
Mid-Morning11:00 AM1 Banana or 1 small Papaya90
Lunch1:00 PM2 Jowar (Sorghum) Rotis, 1 cup Bhindi (Okra) Sabzi, 1 cup Curd500
Evening Snack4:00 PM1 cup Herbal Tea with 2-3 Almonds150
Dinner7:00 PM1 serving of Tofu Stir-fry with Vegetables, 1 serving Brown Rice450

Week 4

 

MealTimeMenuApprox. Calories
Breakfast8:00 AM1 serving of Vegetable Upma with 1 cup Green Tea300
Mid-Morning11:00 AM1 Kiwi or 1 small Mango90
Lunch1:00 PM2 Whole Wheat Chapatis, 1 cup Lauki (Bottle Gourd) Sabzi, 1 cup Curd500
Evening Snack4:00 PM1 small bowl of Fruit Salad150
Dinner7:00 PM1 serving of Dal Khichdi (Rice and Lentils), 1 serving of Steamed Vegetables450

General Tips:

  1. Hydration: Drink at least 2-3 liters of water daily.
  2. Portion Control: Ensure portions are in moderation to maintain calorie intake.
  3. Exercise: Combine this diet plan with regular exercise for effective weight loss.
  4. 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

General Tips:

  1. Hydration: Drink at least 2-3 liters of water daily.
  2. Physical Activity: Include at least 30 minutes daily, such as walking or light exercise.
  3. Portion Control: Be mindful of portion sizes to control calorie intake.
  4. Avoid Processed Foods: Focus on whole, unprocessed foods for better nutrition and weight loss.

Download Information for Diet Plan

Download Your Diet Plan

Get the complete diet plan for a healthy and sustainable weight loss journey from 110kg to 100kg!

Download the Indian Home-Cooked Meal Plan

Includes:

  • 4-week meal schedule
  • Detailed meal descriptions
  • Portion sizes and calorie information
  • Printable PDF for easy access
Download Here

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