Target for Weight Loss
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Daily Calories: 1400–1600 kcal (moderate weight loss ke liye)
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Pani: 2.5–3 litre daily
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Sugar, fried, cold drink avoid karein
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Roti/Chawal quantity control karein
🌅 Morning (Empty Stomach) – 0–40 kcal
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1 glass warm water + lemon
OR -
Jeera water
🍳 Breakfast (300–350 kcal)
🥦 Veg Option
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2 Brown bread + peanut butter (thin layer)
OR -
Vegetable poha / upma (1 bowl)
OR -
Oats (1 bowl) + 5 almonds
🍗 Non-Veg Option
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2 Boiled eggs + 1 brown bread
OR -
Omelette (2 egg white + 1 yolk) + salad
☕ Mid-Morning (100–150 kcal)
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1 Apple / Papaya / Guava
OR -
Coconut water
🍛 Lunch (400–500 kcal)
🥦 Veg Option
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2 Roti + Mix veg sabzi
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1 bowl dal
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Salad
🍗 Non-Veg Option
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2 Roti
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Grilled chicken (100–120g)
OR -
Egg curry (2 eggs)
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Salad
☕ Evening Snack (100–150 kcal)
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Green tea + roasted chana
OR -
Sprouts (small bowl)
🍲 Dinner (300–400 kcal)
👉 Light rakhein (7–8 baje tak)
🥦 Veg Option
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1–2 Roti + paneer bhurji (low oil)
OR -
Vegetable soup + salad
🍗 Non-Veg Option
-
Grilled chicken (100g)
OR -
2 egg white omelette + salad
🔢 Total Calories Approx
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Veg Plan: 1400–1500 kcal
-
Non-Veg Plan: 1500–1600 kcal
💪 Extra Tips
✔ Daily 30–40 min walk
✔ Week me 3–4 din light exercise
✔ Dinner me rice avoid karein
✔ Cheat meal week me 1 baar
Diet Plan Created by Weight Lifter Coach Ritik Saha