Indian vegetarian diet plan for a week with recipes. Sharing a diet plan for staying fit and managing weight was in cards for a really long time. I have been getting requests for a vegetarian diet plan very frequently. Especially when I started this weekly menu plan series many readers asked me for diet plan too. I refrained from sharing a diet plan for weight loss as I am no expert in that field. I have neither been on a diet nor counted calories while cooking or eating. So I felt I should have first hand information before sharing a diet.
Now after diwali many of us will be staring the weight loss regime with vigor and I consulted with my sister’s friend who is a trained nutritionist. She is an expert in nutrition and dietetics and she suggested my some basic pointers to keep in mind for a healthy and well balanced diet. What I am sharing here is no fad diet plan and may not suit for every one. I am just sharing my knowledge here and exercise caution before adapting any changes in your diet and life style.
Few pointers for weight loss and managing weight as suggested by nutritionist:
1. Well balanced diet not less 1200 calories per day. The calories should come from energy and nutrient dense foods rather than empty carbs and junk foods. Practice portion control and chew the food thoroughly.
2. Avoid white sugar as far as possible.
3. Good deep sleep for 7-8 hours
4. Drink plenty of water throughout the day.
5. 20-30 minutes brisk walk and 15 minutes of yoga.
6. Keep in mind about your food allergies and medical histories and consult a trained nutritionist for special diet plan if needed.
7. Try to reduce deep fried foods, milk sweets, sugary foods and have them rarely. Try to include healthy fat like ghee, sesame oil in moderation in your diet.
I reiterate again, this is just a sample diet plan and may not suit for people with food allergies, special dietary requirements like postpartum, thyroid etc. Follow any diet after thorough understanding and at your own will. This is a balanced menu when followed with some physical activity regime may help in weight loss or managing weight.
This is a vegetarian Indian diet plan for a week and I have framed it based on the expert’s advice.
|Days||On waking up||Breakfast||Mid morning snack||Lunch||Evening snack||Dinner|
|Monday||Fresh fruit, 5-6 soaked almonds||2-3 idlis, A small cup of chutney or sambar||coconut water with tender coconut||tomato salad,1 cup rice, dal, broad beans sabzi, 1/2 cup curd||coffee or tea with a handful of roasted peanuts||2 rotis, dal, 1 cup buttermilk|
|Tuesday||Fresh fruit, soaked almonds||Brown bread sandwich, orange juice||Roasted makhana and green tea||1 cup veg pulao, 1/2 cup raita, kachumber.||coffee or tea with a whole wheat kakara||Moong dal chilla with butter milk|
|Wednesday||Fresh fruit, almonds||mixed dal dosa, coconut chutney||2-3 dried dates, some walnuts and lemon tea||Rice, dal fry, okra subzi, curd||coffee or tea with a brown bread toast||Mixed veg poha, pickle and buttermilk|
|Thursday||Fresh fruit, almonds||oats idli, sambar, milagai podi with sesame oil||1 bowl tomato soup||rice, sambar, carrot beans poriyal, vazhaithandu raita, curd||coffee or tea with peanut chikki||wheat rava upma with vegetables + buttermilk|
|Firday||Fresh fruits, almonds||Bombay sandwich||Green tea, 2 whole wheat crackers||2-3 rotis, paneer curry, sprouts masala curd||coffee or tea with some popcorn||appam with chutney|
|Saturday||Fresh fruit, almonds||Oats dosa, sambar||Sprouts salad||Rice, sambar, keerai masiyal, potato fry (1/2 cup), curd||coffee or tea, hara bhara kabab (toasted)||Akki roti, chutney, buttermilk|