Effective Diet Plan for Weight Loss: 100kg to 90kg (Ages 35-45)
This diet plan is designed for individuals aged 35-45 who are aiming to reduce their weight from 100kg to 90kg. The plan includes balanced, nutrient-rich Indian home-cooked meals that promote 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 | 450 |
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: Incorporate at least 30 minutes of moderate physical activity daily, such as brisk walking, cycling, or yoga.
- Portion Control: Practice mindful eating and monitor portion sizes to maintain a calorie deficit.
- Balanced Diet: Focus on whole foods, including fruits, vegetables, whole grains, and lean proteins, while avoiding processed foods and sugary snacks.
- 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 35-45, 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
