vegetarian
Day 1: Breakfast:
- Spinach and mushroom omelette (2 egg whites, 1 cup spinach, ½ cup mushrooms)
- 1 slice of whole wheat toast
Lunch:
- Quinoa and black bean salad with mixed vegetables (1 cup cooked quinoa, ½ cup black beans, mixed vegetables)
- 1 tablespoon of olive oil dressing
Snack:
- Greek yogurt (1 cup)
- Handful of almonds or walnuts
Dinner:
- Chickpea curry with brown rice (1 cup cooked chickpeas, ½ cup brown rice)
- Side salad with mixed greens and balsamic vinaigrette
Day 2: Breakfast:
- Scrambled tofu with bell peppers, onions, and spinach
- 1 slice of whole wheat toast
Lunch:
- Vegetable stir-fry with tofu (mixed vegetables and tofu cooked with minimal oil and soy sauce)
- 1 serving of quinoa
Snack:
- Sliced cucumber and carrots with hummus
Dinner:
- Lentil soup (dal) with a side of mixed vegetable salad
Day 3: Breakfast:
- Greek yogurt with berries and a drizzle of honey
- 1 small bowl of oatmeal
Lunch:
- Spinach and chickpea salad with a light lemon dressing
- 2 whole wheat chapatis (Indian bread)
Snack:
- A small bowl of mixed fruit salad
Dinner:
- Grilled paneer (cottage cheese) with steamed broccoli and a serving of quinoa
Day 4: Breakfast:
- Vegetable and cheese sandwich with whole wheat bread
- A glass of freshly squeezed orange juice
Lunch:
- Chickpea and vegetable curry with brown rice
- A small bowl of cucumber raita
Snack:
- Sliced bell peppers with hummus
Dinner:
- Stir-fried tofu with bell peppers and zucchini, served with quinoa
Day 5: Breakfast:
- Greek yogurt with sliced bananas and chopped nuts
Lunch:
- Spinach and mushroom whole wheat pasta with a light tomato sauce
Snack:
- A small bowl of mixed fruit salad
Dinner:
- Lentil and vegetable curry with brown rice
Day 6: Breakfast:
- Oatmeal with mixed berries and a sprinkle of chia seeds
Lunch:
- Quinoa salad with black beans, corn, and a light vinaigrette
Snack:
- Sliced cucumber and carrots with hummus
Dinner:
- Paneer tikka masala with a serving of quinoa
Day 7: Breakfast:
- Vegetable omelette with whole wheat toast
Lunch:
- Chickpea and vegetable stir-fry with brown rice
Snack:
- Greek yogurt with sliced fruits
Dinner:
- Grilled tofu with sautéed spinach and a serving of quinoa
Remember to adjust portion sizes according to your individual needs, stay hydrated, and combine this diet plan with regular physical activity for the best results. This meal plan offers a balance of protein, fiber, and healthy fats to support your weight loss goals.
Non-vegetarian
Day 1: Breakfast:
- Scrambled eggs with spinach and mushrooms.
- 1 slice of whole wheat toast.
Lunch:
- Grilled chicken breast with quinoa and black bean salad.
- 1 tablespoon of olive oil dressing.
Snack:
- Greek yogurt (1 cup).
- Handful of almonds or walnuts.
Dinner:
- Chicken curry with chickpeas and brown rice.
- Side salad with mixed greens and balsamic vinaigrette.
Day 2: Breakfast:
- Scrambled eggs with bell peppers, onions, and spinach.
- 1 slice of whole wheat toast.
Lunch:
- Stir-fried vegetables with tofu.
- 1 serving of quinoa.
Snack:
- Sliced cucumber and carrots with hummus.
Dinner:
- Lentil soup (dal) with a side of mixed vegetable salad.
Day 3: Breakfast:
- Greek yogurt with berries and a drizzle of honey.
- 1 small bowl of oatmeal.
Lunch:
- Spinach and chickpea salad with a light lemon dressing.
- 2 whole wheat chapatis (Indian bread).
Snack:
- A small bowl of mixed fruit salad.
Dinner:
- Grilled fish with steamed broccoli and a serving of quinoa.
Day 4: Breakfast:
- Vegetable and cheese sandwich with whole wheat bread.
- A glass of freshly squeezed orange juice.
Lunch:
- Chicken and vegetable curry with brown rice.
- A small bowl of cucumber raita.
Snack:
- Sliced bell peppers with hummus.
Dinner:
- Stir-fried tofu with bell peppers and zucchini, served with quinoa.
Day 5: Breakfast:
- Greek yogurt with sliced bananas and chopped nuts.
Lunch:
- Spinach and mushroom whole wheat pasta with a light tomato sauce.
Snack:
- A small bowl of mixed fruit salad.
Dinner:
- Fish curry with mixed vegetables and brown rice.
Day 6: Breakfast:
- Omelette with mixed berries and a sprinkle of chia seeds.
Lunch:
- Quinoa salad with grilled shrimp, corn, and a light vinaigrette.
Snack:
- Sliced cucumber and carrots with hummus.
Dinner:
- Chicken tikka masala with a serving of quinoa.
Day 7: Breakfast:
- Vegetable omelette with whole wheat toast.
Lunch:
- Stir-fried chicken with vegetables and brown rice.
Snack:
- Greek yogurt with sliced fruits.
Dinner:
- Grilled lamb chops with sautéed spinach and a serving of quinoa.
Adjust portion sizes based on individual needs, and remember to combine the meal plan with regular physical activity for the best results.
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