Best Indian Diet Chart for Weight Loss

Diet Plan within 1500 Calorie 

A lot can be spoken about what goes into a perfect diet chart in India. one’s nutritional requirement varies based on various factors. It could change depending on gender, for example, male dietary requirements vary from that of a female. Geography can play a role as well, with South Indian diets being largely different from North Indian ones. Meal preferences come into play since the consumption of food by a vegetarian differing largely from that by a non-vegetarian.

we have put together a diet plan for weight loss with Indian foods. This 7-day diet plan, 1500 calorie diet plan is a sample, and should not be followed by any individual without consulting with a nutritionist.

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Day 1:

After starting your day with cucumber water, have oats and mixed nuts for breakfast.

Have 1 roti with dal and sabzi for lunch.
Follow that up with dal and sabzi to go with 1 roti for dinner.
6:30 AM Cucumber Detox Water(1 glass)
8:00 AM Oats Porridge in Skimmed Milk(1 bowl)
Mixed Nuts(25 grams)


12:00 PM Skimmed Milk Paneer(100 grams)
2:00 PM Mixed Vegetable Salad(1 bowl)
2:10 PM Dal(1 bowl), Sabzi(1 bowl)
Roti (1 roti/chapati)


4:00 PM Cut Fruits(1 bowl), milk(1 glass)

5:30 PM Tea with Less Sugar and Milk(1 bowl)

8:50 PM Mixed Vegetable Salad(1 bowl)
9:00 PM Dal(1 bowl) Sabzi(1 bowl)
Roti (1 roti/chapati)

Day 2:

On the second day, eat a mixed vegetable stuffed roti with curd for breakfast.
6:30 AM Cucumber Detox Water(1 glass)
8:00 AM Curd(1.5 bowl), Mixed Vegetable Stuffed Roti(2 piece)
12:00 PM Skimmed Milk Paneer(100 grams)
2:00 PM Mixed Vegetable Salad(1 bowl)
2:10 PM Lentil Curry(1 bowl) Rice(1 bowl)
4:00 PM Apple (1 bowl), milk(1 glass)
5:30 PM Coffee with Milk and Less Sugar(1 bowl)
8:50 PM Mixed Vegetable Salad(1 bowl)
9:00 PM Sauteed Vegetables with Paneer(1 bowl), Roti (1 roti/chapati)
Green Chutney(2 tablespoon)

Day 3:

Breakfast on day 3 would include Multigrain Toast and Skim Milk Yogurt.
In the afternoon, have sauteed vegetables with paneer and some green chutney.
Half 1 bowl of rice and some curry to make sure you end the day on a healthy note.

6:30 AM Cucumber Detox Water(1 glass)
8:00 AM Skim Milk Yoghurt(1 cup), Multigrain Toast(2 toast)
12:00 PM Skimmed Milk Paneer(100 grams)
2:00 PM Mixed Vegetable Salad(1 bowl)
2:10 PM Sauteed Vegetables with Paneer(1 bowl), Roti (1 roti/chapati)
Green Chutney(2 tablespoon)

4:00 PM Banana(0.5 bowl), Buttermilk (1 glass)

5:30 PM Tea with Less Sugar and Milk (1 teacup)
8:50 PM Mixed Vegetable Salad (1 bowl)
9:00 PM Curry(0.75 bowl), Rice(0.5 bowl)

Day 4:

Start Day 4 with a Fruit and Nuts Yogurt Smoothie and Egg Omelette
Follow that up with Moong Dal, Sabzi, and roti.
Complete the day’s food intake with steamed rice and chole.

6:30 AM Cucumber Detox Water(1 glass)
8:00 AM Fruit and Nuts Yogurt Smoothie(0.75 glass)
Egg Omelette (one egg)


12:00 PM Skimmed Milk Paneer(100 grams)
2:00 PM Mixed Vegetable Salad(1 bowl)
2:10 PM Green Gram Whole Dal Cooked (1bowl), sabzi(1 bowl)

Roti (1 roti/chapati)

4:00 PM Orange(1 fruit (2-5/8″ dia))Buttermilk(1 glass)
5:30 PM Coffee with Milk and Less Sugar(0.5 tea cup)
8:50 PM Mixed Vegetable Salad(1 katori)
9:00 PM Palak Chole(1 bowl)Steamed Rice(0.5 katori)

Day 5:

Have a glass of skimmed milk and peas poha for breakfast on the fifth day.
Eat a missi roti with low fat paneer curry in the afternoon.
End the day with roti, curd and aloo baingan tamatar ki sabzi.
6:30 AM Cucumber Detox Water(1 glass)
8:00 AM Skimmed Milk(1 glass), Peas Poha(1.5 bowl)
12:00 PM Skimmed Milk Paneer(100 grams)
2:00 PM Mixed Vegetable Salad(1 bowl)
2:10 PM Low Fat Paneer Curry(1.5 bowl), Missi Roti(1 roti)
4:00 PM Papaya(1 cup 1″ pieces), Buttermilk(1 glass)
5:30 PM Tea with Less Sugar and Milk(1 teacup)
8:50 PM Mixed Vegetable Salad(1bowl)
9:00 PM Curd(1.5 bowl), Aloo Baingan Tamatar Ki Sabzi(1 bowl)
Roti (1 roti/chapati)

Day 6:

On Day 6, have idli with sambar for breakfast
For lunch, roti with curd and aloo baingan ki sabzi
To end Day 6, eat green gram with roti and sabzi
6:30 AM Cucumber Detox Water(1 glass)
8:00 AM Mixed Sambar(1 bowl)Idli(2 idli)
12:00 PM Skimmed Milk Paneer(100 grams)
2:00 PM Mixed Vegetable Salad(1 bowl)
2:10 PM Curd(1.5 bowls)Aloo Baingan Tamatar Ki Sabzi(1 bowl)
Roti (1 roti/chapati)


4:00 PM Cut Fruits(1 cup), Buttermilk(1 glass)
5:30 PM Coffee with Milk and Less Sugar(0.5 teacups)
8:50 PM Mixed Vegetable Salad(1 bowl)
9:00 PM Green Gram Whole Dal Cooked(1bowl), Bhindi sabzi(1 bowl)
Roti (1 roti/chapati)

Day 7:

On the seventh day, start with besan chilla and green garlic chutney.
Have steamed rice and palak chole for lunch.
End the week on a healthy note with low-fat paneer curry and Missi roti.
6:30 AM Cucumber Detox Water(1 glass)
8:00 AM Besan Chilla(2 cheela), Green Garlic Chutney(3 tablespoon)
12:00 PM Skimmed Milk Paneer(100 grams)
2:00 PM Mixed Vegetable Salad(1 katori)
2:10 PM Palak Chole(1 bowl), Steamed Rice(0.5 katori)
4:00 PM Apple(0.5 small bowl), Buttermilk(1 glass)

5:30 PM Tea with Less Sugar and Milk(1 teacup)
8:50 PM Mixed Vegetable Salad(1 bowl)
9:00 PM Low Fat Paneer Curry(1 bowl), Missi Roti(1 roti)