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Weight loss sample diet charts

4 sample days, each at three calorie levels, for weight loss: vegetarian, non-veg, eggetarian and Jain, with every number calculated.

Weight loss diet chart, Indian vegetarian: a sample day

The 1,500 calorie vegetarian sample day, meal by meal.

  1. 6:30 amEarly morning1 glass warm lemon water, 5 soaked almonds41 kcal
  2. 8:30 amBreakfast2 moong dal chillas, ½ katori curd286 kcal
  3. 11:00 amMid-morning2 katoris papaya72 kcal
  4. 1:30 pmLunch1 roti, 2 katoris masoor dal, 1½ katoris mixed vegetable sabzi, 1 plate salad (cucumber, tomato, onion)536 kcal
  5. 5:00 pmEvening1 small katori roasted chana, 1 cup green tea, no sugar86 kcal
  6. 8:00 pmDinner2 bowls tomato and vegetable soup, 2 besan chillas with paneer479 kcal

Day total: 1,500 kcal, 74 g protein.

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Every weight loss chart: pick the way you eat, then a calorie level

Each chart is one sample day. The small number is the protein in that day.

Not sure which level? Start at 1,500, or work yours out: daily calories or calories for weight loss.

Vegetarian

Masoor dal with mixed vegetable sabzi at lunch; tomato and vegetable soup with besan chilla with paneer at dinner.

1,20058 g protein1,50074 g protein1,80086 g protein

Non-vegetarian

Moong dal at lunch; grilled rohu with stir-fried vegetables at dinner.

1,20073 g protein1,50085 g protein1,80095 g protein

Eggetarian

Masoor dal with mixed vegetable sabzi at lunch; tomato and vegetable soup with paneer tikka at dinner.

1,20060 g protein1,50072 g protein1,80085 g protein

Jain

Paneer bhurji with lauki sabzi at lunch; toor dal with cabbage and peas sabzi at dinner.

1,20058 g protein1,50070 g protein1,80080 g protein

Every weight loss sample day is built around protein at lunch and dinner and plenty of fibre, so you stay full on fewer calories. Read how Puja works with weight loss.

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