Weekly South Indian Diet Plan for Weight

Loss
Client Details: - Current Weight: 84.7 kg - Target Weight: 75 kg - Goal Duration: 5 months
- Estimated TDEE: 2,592 calories/day - Target Daily Caloric Intake: 2,342 calories/day (for
mild weight loss of 0.25 kg/week) - Exercise: 5 days/week

Dietary Restrictions & Preferences: - Vegetarian meals: Sunday, Monday, Tuesday,

Thursday, Saturday - Non-vegetarian meals: Wednesday, Friday - Fasting until 6 PM:
Saturday, Monday (one meal after fasting) - Cultural Consideration: South Indian style
meals

Sunday (Pure Vegetarian)

Total Calories for the Day: ~2340 calories

Breakfast (Approx. 450 calories) - Dish: Idli with Sambar and Coconut Chutney -
Portion: 3 medium Idlis (approx. 150g), 1 cup Sambar (approx. 200ml), 2 tbsp Coconut
Chutney (approx. 30g) - Notes: Idlis are fermented and easy to digest. Sambar provides
protein from dal and various vegetables. Coconut chutney in moderation for healthy fats.

Snack (Approx. 150 calories) - Dish: Mixed Fruit Salad - Portion: 1 medium apple, 1
small banana, 1/2 cup papaya (approx. 200g total) - Notes: Provides natural sugars and
fiber for sustained energy.

Lunch (Approx. 700 calories) - Dish: Brown Rice with Avial and Thoran - Portion: 1.5
cups cooked Brown Rice (approx. 250g), 1.5 cups Avial (mixed vegetable curry with
coconut, approx. 300g), 1 cup Thoran (stir-fried vegetables with coconut, approx. 150g) -
Notes: Brown rice offers complex carbohydrates. Avial and Thoran are rich in vegetables
and provide essential nutrients. Use minimal oil.

Evening Snack (Approx. 100 calories) - Dish: Buttermilk (Moru/Chaas) - Portion: 1

glass (250ml) - Notes: Hydrating and aids digestion. Can be spiced with ginger, green
chili, and curry leaves.

Dinner (Approx. 940 calories) - Dish: Ragi Mudde with Bendekayi Gojju (Okra Curry) -
Portion: 2 medium Ragi Mudde (approx. 200g), 1.5 cups Bendekayi Gojju (approx. 300g)
- Notes: Ragi is a good source of calcium and fiber. Bendekayi Gojju is a flavorful
vegetable curry. This meal is designed to be substantial as it's the last meal of the day
and needs to sustain through the night, especially considering the next day's fast.

Monday (Pure Vegetarian - Fast until 6 PM)

Total Calories for the Day: ~2340 calories

Meal (After 6 PM - Approx. 2340 calories) - Dish: Vegetable Biryani with Raita and Salad
- Portion: 3 cups cooked Vegetable Biryani (approx. 600g), 1.5 cups Raita (yogurt with
cucumber/onion, approx. 300g), 1 large bowl mixed vegetable salad (approx. 200g) -
Notes: This is the only meal for the day, so it needs to be calorically dense and
nutritionally complete. Vegetable biryani provides complex carbohydrates and
vegetables. Raita adds protein and probiotics. The salad provides fiber and
micronutrients. Ensure minimal oil is used in biryani preparation.

Tuesday (Pure Vegetarian)

Total Calories for the Day: ~2340 calories

Breakfast (Approx. 450 calories) - Dish: Dosa with Sambar and Tomato Chutney -
Portion: 2 medium Dosas (approx. 150g), 1 cup Sambar (approx. 200ml), 2 tbsp Tomato
Chutney (approx. 30g) - Notes: Dosa is a light and crispy option. Sambar and tomato
chutney complement the meal with protein and vitamins.

Snack (Approx. 150 calories) - Dish: Sprouted Moong Dal Salad - Portion: 1 cup
(approx. 150g) - Notes: Excellent source of plant-based protein and fiber.

Lunch (Approx. 700 calories) - Dish: Brown Rice with Dal Tadka and Mixed Vegetable
Curry - Portion: 1.5 cups cooked Brown Rice (approx. 250g), 1 cup Dal Tadka (approx.
200ml), 1.5 cups Mixed Vegetable Curry (approx. 300g) - Notes: A classic combination
providing carbohydrates, protein, and a variety of vegetables. Ensure vegetables are
cooked with minimal oil.

Evening Snack (Approx. 100 calories) - Dish: Roasted Chana (Chickpeas) - Portion: 1/2
cup (approx. 50g) - Notes: A healthy and protein-rich snack.

Dinner (Approx. 940 calories) - Dish: Wheat Dosa with Vegetable Stew - Portion: 2
medium Wheat Dosas (approx. 150g), 2 cups Vegetable Stew (approx. 400ml) - Notes:
Wheat dosa is a healthier alternative to traditional dosa. Vegetable stew is light and
packed with nutrients. This meal is designed to be substantial as it's the last meal of the
day and needs to sustain through the night.
Wednesday (Non-Vegetarian)
Total Calories for the Day: ~2340 calories

Breakfast (Approx. 450 calories) - Dish: Egg Dosa with Sambar and Coconut Chutney -
Portion: 2 Egg Dosas (approx. 180g), 1 cup Sambar (approx. 200ml), 2 tbsp Coconut
Chutney (approx. 30g) - Notes: Egg dosa provides a good source of protein to start the
day.

Snack (Approx. 150 calories) - Dish: Hard-boiled Eggs - Portion: 2 large eggs (approx.
100g) - Notes: Quick and easy protein source.

Lunch (Approx. 700 calories) - Dish: Brown Rice with Fish Curry and Vegetable Thoran -
Portion: 1.5 cups cooked Brown Rice (approx. 250g), 1.5 cups Fish Curry (approx. 300g,
made with lean fish like seer fish or mackerel), 1 cup Vegetable Thoran (approx. 150g) -
Notes: Fish provides healthy omega-3 fatty acids and lean protein. Ensure curry is
prepared with minimal oil.

Evening Snack (Approx. 100 calories) - Dish: Chicken Clear Soup - Portion: 1.5 cups
(approx. 350ml) - Notes: Light and protein-rich, good for hydration.

Dinner (Approx. 940 calories) - Dish: Chicken Chettinad with Appam - Portion: 1.5 cups
Chicken Chettinad (approx. 300g, boneless chicken breast), 3 Appams (approx. 150g) -
Notes: A flavorful non-vegetarian option. Appam is a fermented rice pancake, light and
easy to digest. Ensure chicken is lean and cooked with moderate oil.

Thursday (Pure Vegetarian)

Total Calories for the Day: ~2340 calories

Breakfast (Approx. 450 calories) - Dish: Puttu with Kadala Curry - Portion: 2 Puttu
cylinders (approx. 150g), 1 cup Kadala Curry (black chickpea curry, approx. 200ml) -
Notes: Puttu is a steamed rice cake, and Kadala Curry is a protein-rich and flavorful
accompaniment.

Snack (Approx. 150 calories) - Dish: Cucumber and Carrot Sticks with Hummus -
Portion: 1 cup vegetables (approx. 150g), 2 tbsp Hummus (approx. 30g) - Notes:
Refreshing and provides fiber and healthy fats.
Lunch (Approx. 700 calories) - Dish: Vegetable Pulao with Raita - Portion: 2 cups
Vegetable Pulao (approx. 400g), 1 cup Raita (approx. 200g) - Notes: A wholesome meal
with mixed vegetables and rice. Raita adds protein and probiotics.

Evening Snack (Approx. 100 calories) - Dish: Filter Coffee (without sugar) - Portion: 1
cup (approx. 150ml) - Notes: A traditional South Indian beverage, provides a mild energy
boost.

Dinner (Approx. 940 calories) - Dish: Adai with Avial - Portion: 2 medium Adai (mixed
lentil pancakes, approx. 150g), 1.5 cups Avial (approx. 300g) - Notes: Adai is rich in
protein from various lentils. Avial provides a good portion of vegetables. This meal is
designed to be substantial as it's the last meal of the day and needs to sustain through
the night.

Friday (Non-Vegetarian)
Total Calories for the Day: ~2340 calories

Breakfast (Approx. 450 calories) - Dish: Appam with Egg Roast - Portion: 3 Appams
(approx. 150g), 1 cup Egg Roast (2 eggs, approx. 150g) - Notes: A popular combination,
providing carbohydrates from appam and protein from eggs.

Snack (Approx. 150 calories) - Dish: Grilled Chicken Breast (plain) - Portion: 100g -
Notes: Lean protein snack, can be seasoned with salt and pepper.

Lunch (Approx. 700 calories) - Dish: Brown Rice with Chicken Curry and Beans Thoran -
Portion: 1.5 cups cooked Brown Rice (approx. 250g), 1.5 cups Chicken Curry (approx.
300g, boneless chicken), 1 cup Beans Thoran (approx. 150g) - Notes: A balanced meal
with complex carbohydrates, lean protein, and vegetables. Ensure curry is prepared with
minimal oil.

Evening Snack (Approx. 100 calories) - Dish: Vegetable Clear Soup - Portion: 1.5 cups
(approx. 350ml) - Notes: Light and hydrating.

Dinner (Approx. 940 calories) - Dish: Mutton Stew with Idiyappam - Portion: 1.5 cups
Mutton Stew (approx. 300g, lean mutton pieces), 3 Idiyappams (string hoppers, approx.
150g) - Notes: Mutton stew provides a rich source of protein. Idiyappam is a light and
easily digestible accompaniment. This meal is designed to be substantial as it's the last
meal of the day and needs to sustain through the night.
Saturday (Pure Vegetarian - Fast until 6 PM)
Total Calories for the Day: ~2340 calories

Meal (After 6 PM - Approx. 2340 calories) - Dish: Vegetable Kothu Parotta with Salna
and Curd - Portion: 2 medium Vegetable Kothu Parotta (approx. 400g), 1.5 cups Salna
(vegetable gravy, approx. 300ml), 1 cup Curd (yogurt, approx. 200g) - Notes: This is the
only meal for the day, so it needs to be calorically dense and nutritionally complete.
Kothu Parotta is a popular South Indian street food, here prepared with vegetables.
Salna adds flavor and moisture. Curd provides protein and probiotics. Ensure minimal
oil is used in preparation.

General Recommendations and Notes for Optimal

Results:
1. Hydration: Drink at least 3-4 liters of water daily. This is crucial for metabolism,
satiety, and overall health, especially during weight loss.
2. Portion Control: While approximate portion sizes are provided, listen to your
body's hunger and fullness cues. Adjust portion sizes slightly if you feel overly
hungry or too full, ensuring you stay within your daily calorie target.
3. Cooking Methods: Prioritize healthy cooking methods such as steaming, boiling,
grilling, baking, and stir-frying with minimal oil. Avoid deep-frying.
4. Oil Usage: Use healthy cooking oils like coconut oil, sesame oil, or groundnut oil in
moderation, which are traditionally used in South Indian cuisine.
5. Salt and Sugar: Minimize added salt and sugar. Rely on natural flavors from spices,
herbs, and vegetables.
6. Snacking: Stick to the planned snacks. If you feel hungry between meals, opt for
healthy choices like a handful of nuts, a piece of fruit, or a glass of buttermilk
(unsweetened).
7. Exercise Adjustment: The plan accounts for 5 days of exercise per week. On
workout days, your calorie needs might slightly increase. However, for mild weight
loss, maintaining the 2,342 calorie target is generally effective. If you experience
significant fatigue or performance issues, consult with a professional to consider
minor adjustments.
8. Macronutrient Balance: The plan aims for a balanced distribution of
carbohydrates, proteins, and fats. Focus on complex carbohydrates (brown rice,
millets), lean proteins (dal, chicken, fish, eggs, sprouts), and healthy fats (nuts,
coconut, avocado).
 9. Listen to Your Body: Pay attention to how your body responds to the diet. If you
experience any discomfort, persistent hunger, or lack of energy, it's important to
reassess and make necessary adjustments.
10. Consistency is Key: Adherence to the diet plan is crucial for achieving your weight
loss goals. Small deviations are normal, but consistent effort will yield the best
results.
11. Variety: While the plan provides specific dishes, feel free to substitute with other
South Indian dishes of similar nutritional value and calorie count to maintain
variety and prevent monotony.
12. Professional Guidance: This diet plan is a general guide. For personalized advice,
especially if you have underlying health conditions or specific dietary needs,
consult with a registered dietitian or healthcare professional.

By following this detailed South Indian diet plan, coupled with your exercise routine, you
are well on your way to achieving your weight loss goal of 75 kg in 5 months. Good luck!