Here is a sample 7 day diet chart for weight loss that you can follow on the Indian diet:
Sample 7 day diet for weight loss
Monday
| Breakfast | Idli-sambar + buttermilk / chach |
| Mid-morning Snack | Apple + nuts (handful) |
| Lunch | Salad + dal + rice + vegetable raita |
| Evening Snack | Roasted almonds + black coffee |
| Dinner | Vegetable soup + grilled paneer |
Tuesday
| Breakfast | Vegetable paratha + curd + pickle |
| Mid-morning Snack | Carrot sticks + lemon water |
| Lunch | Salad + rajma + rice |
| Evening Snack | Green tea + sunflower seeds / fruit bowl + nuts (handful) |
| Dinner | Tomato stew + tofu |
Wednesday
| Breakfast | Vegetable uttapam + mint chutney |
| Mid-morning Snack | Orange + 1 tsp mix seeds |
| Lunch | Salad + chana + roti |
| Evening Snack | Roasted walnuts |
| Dinner | Spinach soup + grilled paneer |
Thursday
| Breakfast | Besan chilla + mint chutney |
| Mid-morning Snack | Cucumber slices |
| Lunch | Salad + dal + curd |
| Evening Snack | Green tea + roasted almonds |
| Dinner | Mushroom soup + tofu |
Friday
| Breakfast | Idli-sambar |
| Mid-morning Snack | Banana |
| Lunch | Salad + rajma + vegetable raita |
| Evening Snack | Roasted sunflower seeds |
| Dinner | Vegetable soup + grilled paneer |
Saturday
| Breakfast | Vegetable paratha + curd + pickle |
| Mid-morning Snack | Grapes |
| Lunch | Salad + chana + curd |
| Evening Snack | Green tea + roasted walnuts |
| Dinner | Lentil soup + tofu |
Sunday
| Breakfast | Vegetable uttapam + mint chutney |
| Mid-morning Snack | Kiwi |
| Lunch | Salad + dal + vegetable raita |
| Evening Snack | Roasted almonds |
| Dinner | Broccoli soup + grilled paneer |
Shopping List for the Indian Diet for Weight Loss
To follow the Indian diet for weight loss, you need to stock up on some healthy foods that will provide you with the nutrients and energy you need. Here is a shopping list for the Indian diet for weight loss that you can use:
Grains:
- Whole wheat flour
- Oats
- Daliya (broken wheat)
- Brown rice
- Quinoa
Lentils
- Moong dal (split green gram)
- Masoor dal (split red lentil)
- Toor dal (split pigeon pea)
- Chana dal (split Bengal gram)
- Urad dal (split black gram)
Legumes:
- Rajma (kidney beans)
- Chana (chickpeas)
- Lobia (black-eyed peas)
- Soybean
Vegetables:
- Onion
- Tomato
- Garlic
- Ginger
- Green chili
- Potato
- Carrot
- Beetroot
- Cabbage
- Cauliflower
- Broccoli
- Spinach
- Fenugreek leaves
- Coriander leaves
- Mint leaves
Fruits:
- Apple
- Banana
- Orange
- Grapefruit
- Kiwi
- Grapes
Dairy:
- Milk
- Yogurt
- Paneer (cottage cheese)
- Cheese
Nuts and seeds:
- Almonds
- Walnuts
Healthy Snacks to have between your meals
If you feel hungry between meals, you can have some healthy snacks that are low in calories and high in nutrients. Here are some examples of healthy snacks that you can have on the Indian diet for weight loss:
- Roasted makhana (fox nuts)
- Roasted chana (chickpeas)
- Roasted murmura (puffed rice)
- Sprouts salad
- Fruit chaat
- Vegetable chaat
- Dhokla
- Khandvi
- Paneer tikka
- Tandoori tofu