Weight loss is not just about fitting into smaller jeans. It is about getting fit and protecting your health against several health diseases, the risk of which increases if you are overweight or obese. Therefore, obesity is not just a beauty concern—it is a gateway to a myriad of health woes such as heart disease, diabetes, and joint problems. So, if you have decided to lose those extra kilos, you must be looking for a diet plan for weight loss. Do not worry! An expert helped us prepare a 7-day diet plan for weight loss packed with essential vitamins and minerals that can keep your metabolism running, helping in stay in shape.

7-day diet plan for weight loss

Here are 7-day diet plan you may follow for healthy weight loss and staying fit:

Day 1

Early morning (7–7:30 AM)

• 1 glass of normal water with half a tablespoon of lemon juice

Breakfast (8–9 AM)

• 2 whole scrambled eggs (bhurji)
• Sourdough bread (2 slices)
• Black coffee

Mid-morning (10:30–11 AM)

Lunch (12:30-1:30 PM)

• 1 bowl vegetable pulao
• 1 bowl raita

Evening snacks (4:30–5 PM)

• 1 cup black coffee
• 1 teaspoon coconut oil
• 1 bowl roosted mixed seeds ((sunflower, pumpkin, flax, chia seeds)

Dinner (7-7:30 PM)

• Mixed sprouts soup
• Sautéed broccoli and bell pepper
• Homemade chutney

Day 2

Early morning (7–7:30 AM)

• 1 glass of normal water with 1 teaspoon of apple cider vinegar (ACV)

Breakfast (8–9 AM)

• 1 bowl quinoa upma
• 1 cup of green tea

Mid-morning (10:30–11 AM)

• Green tea with lemon
• 1 bowl mixed seeds and nuts

Lunch (12:30-1:30 PM)

• 1 bowl of grilled chicken or salad with bell peppers, sweet potatoes, green peas, and broccoli

Evening Snacks (4:30–5 PM)

• Plain celery or kale juice with black pepper and pink salt

Dinner (7-7:30 PM)

• 1 bowl of mushroom soup
• 1 bowl of grilled or sautéed tofu salad with lots of veggies

Day 3

Early Morning (7-7:30 AM)

• 1 glass of warm water with half a teaspoon of turmeric

Breakfast (8–9 AM)

• Methi Thalipith with paratha
• 1 bowl of curd (yoghurt)

Mid-Morning (10:30-11 AM)

• 1 glass of buttermilk with sunflower seeds powder

Lunch (12:30-1:30 PM)

• 1 bowl of carrot and pumpkin soup
• 250 grams of grilled fish/tofu/paneer with mixed vegetables
• 1 raw cucumber

Evening Snacks (4:30–5 PM)

• 1 bowl roasted makhana chiwda
• 1 cup herbal tea

Dinner (7-7:30 PM)

• 1 bowl of chicken salad with tahini dressing
• 1 roasted sweet potato

Day 4

Early morning (7–7:30 AM)

• 1 glass of wheat grass powder in water with lemon

Breakfast (8–9 AM)

• 1 bowl of moong dal chilla or daliya

Mid-morning (10:30–11 AM)

• 1 bowl of freshly cut avocado or coconut chunks with 1 tablespoon of soaked sabja seeds

Lunch (12:30-1:30 PM)

• 1-2 moong dal dosa with any vegetable
• 1 bowl of curd or yoghurt

Evening snacks (4:30–5 PM)

• 1 glass of green smoothie made of banana, yoghurt, spinach, mixed seeds, dates, apple, and any other vegetables

Dinner (7-7:30 PM)

• 2-3 ragi idli with green chutney

Day 5

Early Morning (7-7:30 AM)

• 1 glass of barley water with half a teaspoon of apple cider vinegar (ACV)

Breakfast (8–9 AM)

• 1 bowl of cooked sprouted moong with tomatoes, onions, and lemon juice

Mid-Morning (10:30-11 AM)

• 1 seasonal fruit
• 3 walnuts
  1 cup of green tea

Lunch (12:30-1:30 PM)

• 1 bowl of brown rice or dosa
• 1 bowl of sambar
• 1 bowl of any green leafy vegetables
  Raw salad

Evening Snacks (4:30–5 PM)

• 1 cup of green tea
• 1 bowl mixed dry fruits

Dinner (7-7:30 PM)

• 1 glass of smoothies made of half green apple, kiwi, pistachios, avocado, 1 tablespoon of curd and water

Day 6

Early Morning (7-7:30 AM)

• 1 glass of jeera water (warm water)

Breakfast (8–9 AM)

• 1 dosa with coconut chutney
• 1 cup black coffee

Mid-Morning (10:30-11 AM)

• 1 glass of carrot and cucumber juice with half a tablespoon of lemon juice and sabja seeds

Lunch (12:30-1:30 PM)

• 1 nachni/jowar/bajra bhakri with 1 bowl of any green leafy vegetable
• 1 bowl dal
• 1 bowl dahi (curd)

Evening Snacks (4:30–5 PM)

• 1 cup of butter coffee
• 1 bowl of mixed seeds

Dinner (7-7:30 PM)

• 1 bowl of cauliflower soup
• Sprouted moong salad (with boiled vegetables)

Day 7

Early Morning (7-7:30 AM)

• 1 glass of water with half a tablespoon of lemon juice and half a tablespoon of cinnamon powder

Breakfast (8–9 AM)

• 1 paneer paratha with pudina chutney

Mid-Morning (10:30-11 AM)

• 1 cup herbal tea with cinnamon powder and lemon

Lunch (12:30-1:30 PM)

• 1 bowl dal
• 1 bowl of cooked vegetables
• 1 bowl of raita

Evening Snacks (4:30–5 PM)

• 1 bowl matki/murmura bhel
• 1 cup green tea

Dinner (7-7:30 PM)

• 1 bowl of quinoa rice
• 1 bowl of cooked vegetables (all seasonal vegetables)
• 1 bowl dal
• Raw salad

Some tips for weight loss

Here are 7 tips to help you on your weight loss journey:

1. Mindful eating

Pay attention to what and how much you eat. Avoid distractions while eating, like watching TV or scrolling through your phone. This helps you recognise when you are full and reduces overeating.

2. Portion control

Use smaller plates and bowls to control portion sizes. This trick can help you eat less without feeling deprived.

3. Stay hydrated

Drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger, leading to unnecessary snacking.

4. Plan and prepare meals

Plan your meals ahead of time and prepare healthy snacks to avoid consuming unhealthy options when hungry.

5. Choose nutrient-dense foods

Focus on whole foods that are rich in nutrients and low in calories. Include plenty of fruits, vegetables, lean proteins, and whole grains in your diet.

6. Regular exercise

Incorporate both aerobic exercises (like walking, jogging, or swimming) and strength training (like weightlifting or bodyweight exercises) into your routine. Aim for at least 150 minutes of moderate-intensity exercise per week.

7. Get enough sleep

Lack of sleep can disrupt your hunger hormones and lead to cravings and overeating. Aim for 7-9 hours of quality sleep each night.

Follow this diet plan and exercise regularly to see quick results in your weight!