Weight Loss Diet Plan for 100kg to 90kg (Ages 20-30)
This diet plan is crafted for individuals aged 20-30 who are aiming to reduce their weight from 100kg to 90kg. It focuses on balanced, nutritious Indian home-cooked meals that are easy to prepare and sustainable for long-term weight loss.
Week 1
| Meal | Time | Menu | Approx. Calories |
|---|---|---|---|
| Breakfast | 8:00 AM | 1 serving of Oats with Milk and Fruits, 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 Green Tea with 1 handful of Nuts | 150 |
| Dinner | 7:00 PM | 1 serving of Quinoa Salad 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
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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 Whole Wheat Chapatis, 1 cup Chana Masala (Chickpeas), 1 cup Curd | 500 |
| Evening Snack | 4:00 PM | 1 cup Masala Tea with 2-3 Oats Biscuits | 150 |
| Dinner | 7:00 PM | 1 serving of Dal Soup, 1 serving of Grilled Vegetables | 450 |
Week 4
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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 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 at least 2-3 liters of water daily to support weight loss and digestion.
- Exercise: Include at least 30 minutes of moderate exercise daily, such as walking, jogging, or yoga.
- Portion Control: Be mindful of portion sizes to avoid overeating.
- Balanced Diet: Focus on whole, unprocessed foods and avoid sugary or high-fat snacks.
- Sleep: Ensure you get 7-8 hours of sleep each night to support your weight loss efforts.
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