4-week diet plan
This diet plan is designed for individuals aged 40-50 aiming to lose weight from 110kg to 100kg. It emphasizes balanced nutrition, portion control, and easy-to-prepare Indian home-cooked meal
Week 1
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| Meal | Time | Menu | Approx. Calories |
|---|---|---|---|
| Breakfast | 8:00 AM | 1 serving of Dalia (Broken Wheat) Porridge with Vegetables, 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 Dal (Lentils), 1 cup Mixed Vegetable Sabzi, 1 cup Curd | 500 |
| Evening Snack | 4:00 PM | 1 cup Buttermilk or 1 small bowl of Sprouts Salad | 150 |
| Dinner | 7:00 PM | 1 serving of Quinoa Khichdi with Steamed Vegetables | 450 |
Week 2
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| Meal | Time | Menu | Approx. Calories |
|---|---|---|---|
| Breakfast | 8:00 AM | 1 serving of Ragi (Finger Millet) Porridge with Milk, 1 cup Herbal Tea | 300 |
| Mid-Morning | 11:00 AM | 1 Banana or 1 small Papaya | 90 |
| Lunch | 1:00 PM | 2 Jowar (Sorghum) Rotis, 1 cup Bhindi (Okra) Sabzi, 1 cup Curd | 500 |
| Evening Snack | 4:00 PM | 1 cup Green Tea with 1 handful of Nuts | 150 |
| Dinner | 7:00 PM | 1 serving of Palak (Spinach) Paneer, 1 serving Brown Rice | 450 |
Week 3
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| Meal | Time | Menu | Approx. Calories |
|---|---|---|---|
| Breakfast | 8:00 AM | 1 serving of Vegetable Poha, 1 cup Green Tea | 300 |
| Mid-Morning | 11:00 AM | 1 Pear or 1 Guava | 80 |
| Lunch | 1:00 PM | 2 Multigrain Chapatis, 1 cup Chana Masala (Chickpeas), 1 cup Curd | 500 |
| Evening Snack | 4:00 PM | 1 cup Buttermilk with Mint | 150 |
| Dinner | 7:00 PM | 1 serving of Tofu and Vegetable Stir-fry, 1 serving of Millets | 450 |
Week 4
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| Meal | Time | Menu | Approx. Calories |
|---|---|---|---|
| Breakfast | 8:00 AM | 1 serving of Moong Dal Chilla with Chutney | 300 |
| Mid-Morning | 11:00 AM | 1 Kiwi or 1 small Mango | 90 |
| Lunch | 1:00 PM | 2 Whole Wheat Chapatis, 1 cup Mixed Vegetable Curry, 1 cup Curd | 500 |
| Evening Snack | 4:00 PM | 1 small bowl of Fresh Fruit Salad | 150 |
| Dinner | 7:00 PM | 1 serving of Dal Soup, 1 serving of Grilled Vegetables | 450 |
General Tips:
- Hydration: Drink at least 2-3 liters of water daily to stay hydrated.
- Regular Meals: Maintain regular meal timings to help regulate metabolism.
- Physical Activity: Engage in at least 30 minutes of light to moderate physical activity daily, such as walking, yoga, or stretching.
- Balanced Diet: Include a variety of fruits, vegetables, whole grains, and proteins to ensure a balanced intake of nutrients.
- Avoid Processed Foods: Focus on natural, whole foods and minimize intake of processed and sugary foods.
Download Information
Download Your Diet Plan
Get the complete diet plan tailored for individuals aged 40-50, aiming to lose weight from 110kg to 100kg!
Download the Indian Home-Cooked Meal Plan
Includes:
- 4-week detailed meal schedule
- Nutritional information and portion sizes
- Tips for healthy eating and lifestyle
- Printable PDF for easy access
