MONDAY (Total-1300kcal)
1.Morning (6-7 AM): Warm water + lemon (0 kcal)
2.Breakfast (8 AM): 2 boiled eggs (140 kcal) OR Moong
dal chilla (2 small) + mint chutney (200 kcal)
3.Mid-Morning (11 AM): 1 apple (80 kcal)
4.Lunch (1-2 PM): 1 cup brown rice (180 kcal) + 1 cup dal
(120 kcal) + 1 cup sabzi (80 kcal) + Salad (30 kcal)
4.Evening Snack (4-5 PM): 1 cup green tea (0 kcal) + 1
handful roasted makhana (100 kcal)
5. Dinner (7-8 PM): Grilled paneer (100g) with sautéed
veggies (150 kcal
TUESDAY (Total: 1250 kcal)
1.Breakfast: Oats porridge + nuts (250 kcal) Mid-
2.Morning: Coconut water (45 kcal)
3.Lunch: 2 multigrain roti (160 kcal) +Palak paneer (200
kcal) +Salad (30 kcal)
4.Evening Snack: Green tea (0 kcal) + 5 walnuts (100
kcal)
5.Dinner: Besan chilla (2) with curd (200 kcal)
Wednesday (Total: 1300 kcal)
1.Breakfast: Poha with peanuts (200 kcal)
2.Mid-Morning: 1 orange (60 kcal)
3.Lunch: Quinoa (150 kcal) +Dal (120 kcal) +Sabzi
(80 kcal)
4.Evening Snack: Black coffee (5 kcal) + Roasted chana
(100 kcal)
5.Dinner: Grilled tofu (150 kcal) + Sautéed vegetables
(80 kcal)
THURSDAY(Total: 1200 kcal)
1.Breakfast: Sprouts chaat (180 kcal)
2.Mid-Morning: Buttermilk (50 kcal)
3.Lunch: 1 bajra roti (100 kcal) + Mixed veg curry
(120 kcal) +Salad (30 kcal)
4.Evening Snack: Herbal tea + Fox nuts
(100 kcal)
5.Dinner: Vegetable soup + stir-fried tofu (180 kcal)
FRIDAY (Total: 1300 kcal)
1.Breakfast: Ragi dosa + coconut chutney (250
kcal)
2.Mid-Morning: Almonds + walnuts (100 kcal)
3.Lunch: 1 bowl khichdi (250 kcal) +Curd (50
kcal) +Salad (30 kcal)
4.Evening Snack: Green tea + Peanuts (100 kcal)
5.Dinner: Stir-fried mushrooms + paneer (180
kcal)
SATURDAY (TOTAL: 1250 KCAL)
1.Breakfast: 2 boiled eggs (140 kcal) OR Paneer
bhurji + 1 toast (200 kcal)
2.Mid-Morning: Coconut water + 1 fruit (100 kcal)
3.Lunch: 1 jowar roti (100 kcal) + Dal (120 kcal) +
Sabzi (80 kcal)
4.Evening Snack: Herbal tea + Roasted seeds
(100 kcal)
5.Dinner: Grilled chicken/fish (180 kcal)
+ Stir-fried veggies (80 kcal)
SUNDAY (TOTAL: 1200 KCAL)
1.Breakfast: Masala oats with veggies (220 kcal)
2.Mid-Morning: Buttermilk + Pumpkin seeds (100
kcal)
3.Lunch: Brown rice (180 kcal) + Rajma (120 kcal) +
Cucumber raita (50 kcal)
4.Evening Snack: Black coffee + 5 soaked almonds
(100 kcal)
5.Dinner: Tomato soup + mixed veg stir-fry (200
kcal)
Tips for Better Weight Loss
✔ Walk 10,000 steps daily
✔ Avoid sugar, fried foods & junk food
✔ Finish dinner by 7-8 PM
✔ Sleep 7-8 hours daily
This 1200–1500 kcal plan helps in gradual weight loss
while keeping you full and energetic. Let me know if you
need vegetarian/non-vegetarian modifications!
