Effective Diet Plan for Weight Loss: 100kg to 90kg (Ages 20-30)
This diet plan is designed for young adults aged 20-30 aiming to reduce their weight from 100kg to 90kg. It includes balanced and nutritious Indian home-cooked meals that support healthy and sustainable weight loss.
Week 1
| Meal | Time | Menu | Approx. Calories |
|---|---|---|---|
| Breakfast | 8:00 AM | 1 serving of Vegetable Oats Porridge, 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 Sabzi, 1 cup Curd | 500 |
| Evening Snack | 4:00 PM | 1 cup Buttermilk or 1 small bowl of Fresh Fruit Salad | 150 |
| Dinner | 7:00 PM | 1 serving of Grilled Paneer with Steamed Vegetables | 450 |
Week 2
| Meal | Time | Menu | Approx. Calories |
|---|---|---|---|
| Breakfast | 8:00 AM | 1 serving of Moong Dal Chilla with Mint Chutney, 1 cup Herbal Tea | 300 |
| Mid-Morning | 11:00 AM | 1 Banana or 1 small Papaya | 90 |
| Lunch | 1:00 PM | 2 Bajra (Pearl Millet) Rotis, 1 cup Palak Paneer (Spinach & Cottage Cheese), 1 cup Curd | 500 |
| Evening Snack | 4:00 PM | 1 small bowl of Sprouts Salad | 150 |
| Dinner | 7:00 PM | 1 serving of Tofu Stir-fry with Vegetables, 1 serving of Brown Rice | 450 |
Week 3
| Meal | Time | Menu | Approx. Calories |
|---|---|---|---|
| Breakfast | 8:00 AM | 1 serving of Vegetable Poha with 1 cup Green Tea | 300 |
| Mid-Morning | 11:00 AM | 1 Pear or 1 Guava | 80 |
| Lunch | 1:00 PM | 2 Whole Wheat Chapatis, 1 cup Chana Masala (Chickpeas), 1 cup Curd | 500 |
| Evening Snack | 4:00 PM | 1 cup Masala Tea with 2-3 Almonds | 150 |
| Dinner | 7:00 PM | 1 serving of Dal Soup with Steamed Vegetables | 45 |
Week 4
| 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 Kiwi or 1 small Mango | 90 |
| Lunch | 1:00 PM | 2 Jowar (Sorghum) Rotis, 1 cup Bhindi (Okra) Sabzi, 1 cup Curd | 500 |
| Evening Snack | 4:00 PM | 1 small bowl of Fresh Fruit Salad | 150 |
| Dinner | 7:00 PM | 1 serving of Quinoa Pulao with Steamed Vegetables | 450 |
General Tips:
- Hydration: Drink 2-3 liters of water daily to stay hydrated and support metabolism.
- Exercise: Engage in 30-45 minutes of physical activity daily, including cardio and strength training exercises.
- Portion Control: Monitor portion sizes to create a calorie deficit while maintaining balanced nutrition.
- Balanced Diet: Include a variety of whole foods like fruits, vegetables, whole grains, and lean proteins, while avoiding processed foods and sugary drinks.
- Sleep and Stress Management: Aim for 7-8 hours of sleep each night and manage stress with activities like meditation, yoga, or mindfulness practices.
Download Information
Download Your Diet Plan
Get the complete diet plan designed for individuals aged 20-30, aiming to reduce weight from 100kg to 90kg!
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
