7 days Excessive Protein Weight loss program plan for Weight Loss (Indian, Vegetarian weight loss program chart )

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7 days High Protein Diet plan for Weight Loss (Indian, Vegetarian diet chart )

As seen in our previous articles on protein and the importance of proteins, eating a high protein diet helps you lose weight. If you are still confused about what to and shouldn't eat? Which options are better? Do vegetarians consume enough protein? This article will answer all of your questions. We have provided the list of high protein vegetarian options along with a 7 day high protein diet plan for weight loss (Indian, vegetarian diet menu). Eating a high protein diet along with moderate fat and low carbohydrates will help you lose weight.

7 Day High Protein Diet Plan for Weight Loss (Indian, Vegetarian Diet Card)

Before you go ahead and review this 7 day high protein diet plan for weight loss, you need to know that there are several different versions of this that we have on Dietburrp. After you review this diet plan, check out these other weight loss diet plans to complement your variations.

Points to consider when planning:

  • Include at least 1 premium source of protein in each main meal.
  • Combine 2 grains or grains with legumes for better protein availability.
  • Make sure you are getting enough protein that is at least 50% animal protein.
  • If you are a vegan, check out our vegan diet plan for weight loss.
  • Milk and products such as paneer, quark and cheese are animal proteins.
  • Combine your protein with enough carbohydrates for better absorption.

Composition of the diet plan for a person weighing 65-70 kg:

  • Energy: 1200 – 1300 kcal
  • Proteins: 65 – 70 g (25% of total calories)
  • Carbohydrates: 180 – 185 g (55 – 60% of total calories)
  • Fats: 25 g (15-20% of total calories)

Food List For High Protein Diet Plan For Weight Loss:

Food group Amounts (g) Amount of protein (g)
Grain & Millet 30th
Jowar 3.1
oats 5
Bajra 3.5
Dals, legumes & sprouts 30th 7th
Soy & Products 25th 10
Nuts & Oilseeds 15th 3
Dairy products 150 ml
Milk & Quark 5
Paneer 40 7th
cheese 30th 7th
vegetables 100
Leafy vegetables 3 – 4
Lotus stem 2.5
Mushrooms 3

7 Day High Protein Diet Plan For Weight Loss

day 1

time Menu quantity
Empty stomach Detox juice 1 glass
(Palak, ginger, bottle gourd, coriander, lemongrass)
breakfast Vegetable oats and mung dal appam 4 no. (small)
(Oats, soaked yellow mungdal, bell pepper, onion, tomato)
Quark and mint chutney 1 tablespoon
Green tea 1 cup
morning fruit 1 no. medium
Having lunch Sprout salad 1 cup (sprouts 30 g)
Chapati (wheat flour + red canal flour / soybean flour) 1 no.
Methi leaf vegetables with mungdal 1 cup
Dal / Sambar 1 cup
Quark / buttermilk 1 cup / 1 glass
Snacks Fried channel 1 cup
dinner Spinach soup 1 cup
Cauliflower rice ¾ cup
Sambar / Dal 1 cup
Carrots and peas vegetables 1 cup
Buttermilk 1 glass
Bedtime Milk (no sugar) 1 cup

day 2

time Menu quantity
Empty stomach Ruby Detox Drink 1 glass
(Carrot / beetroot / ginger / tomato / chia seeds / cinnamon powder)
Or lemon water 1 glass
breakfast Paneer Paratha 1 medium size
Green chutney ½ cup
Quark 1 cup
morning Fruit / buttermilk 1 no. medium
Having lunch vegetable salad 1 cup
Jowar Roti 1 no. (medium size)
Leafy vegetables 1 cup
Soybean curry 1 cup
Quark / buttermilk 1 cup / 1 glass
Snacks Cooked Chana Masala 1 cup
dinner Mung Dal and Tomato Soup 1 cup
Chapati 1 no. medium
Quark (room temperature) 1 cup
Green leafy vegetables 1 cup
Bedtime Soaked almonds and walnuts 4 each

Day 3

time Menu quantity
Empty stomach Soaked methi with warm water 1 teaspoon + 1 glass of warm water
breakfast Broken wheat upma 1 cup
(Paprika, onion, tomato, mungdal + broken wheat)
Coffee milk 1 cup
morning fruit 1 no. medium
Having lunch vegetable salad 1 cup
Chapati 2 no.
Dudhi vegetables 1 cup
Paneer Bhurji Vegetables 1 cup
Quark / buttermilk 1 cup / 1 glass
Snacks Sprouts and vegetable salad 1 cup
Green tea 1 cup
dinner Russian Salad 1 cup
Bajra Roti 1 no. (medium size)
Dal Makhni (less butter / ghee) 1 cup
any green vegetable 1 cup
Bedtime milk 1 cup

Day 4

time Menu quantity
Empty stomach Soaked chia seeds with lemon water 1 teaspoon of chia seeds + 1 glass of water
breakfast Vegetable sandwich 2 no. (Multigrain bread)
Salty lassi 1 glass
morning Nuts (almonds + walnuts + pumpkin seeds 15 grams
Having lunch Vegetable Raita 1 cup
Chapati 2 no.
Bhindi ki sabji 1 cup
Chole 1 cup
Buttermilk 1 glass
Snacks Cut fruit 100 g
+ Chia seeds 2 Tea spoons
dinner Green salad 1 cup
Cheese paneer vegetable roll 2 no. (Small size)
Jalapeno Curd Dip ½ cup
Bedtime Soy milk 1 cup

Day 5

time Menu quantity
Empty stomach Green cooler 1 glass
(Spinach / cucumber / ginger / chia seeds / cinnamon powder)
breakfast Mushroom paneer toast 2 discs
Greek yogurt + chia seeds 1 cup
morning fruit 1 no. medium
Having lunch Exotic salad (bell pepper + zucchini + broccoli + lettuce) 1 cup
Multigrain chapati 2 no.
vegetables 1 cup
Mix dal 1 cup
Buttermilk 1 glass
Snacks Smoothie 1 glass
Apple + curd + cinnamon Apple – 50 g, cottage cheese 150 g, cinnamon – a pinch
dinner tomatosoup 1 cup
Vegetables Khcihdi 1 cup
Kadhi 1 cup
Green vegetables 1 cup
Bedtime Masala Haldi milk 1 cup

Day 6

time Menu quantity
Empty stomach Cinnamon powder with warm water ½ teaspoon of cinnamon + 1 cup of warm water
breakfast Millet Idli / Dosa 2 – 3 no. (small) / 1 large
Sambar 1 cup
Green chutney 2 tablespoons
Lemon juice (no sugar) 1 glass
morning fruit 1 no. medium
Having lunch Mushroom peppers and paneer salad 1 cup
Jowar Roti 2 no. small
Sprouted Mung Sabji 1 cup
Quark / buttermilk 1 cup / 1 glass
Snacks Grilled lotus stalk 100 g
coffee 1 cup
dinner Quark and basil dip ¼ cup
Or quark and mint dip 1/4 cup
Paneer schnitzel 4 no.
Grilled exotic vegetables 1 cup
Bedtime Buttermilk 1 glass

Day 7

time Menu quantity
Empty stomach Lush green juice 1 glass
(Spinach / cucumber / ginger / chia seeds / cinnamon powder)
breakfast porridge 1 cup
Avocado / almond quark smoothie 1 glass
morning Roasted almonds 8 – 10 no.
Cinnamon tea 1 cup
Having lunch Paneer vegetable salad 1 cup
Bajra Roti 1 no. (medium size)
Soy Nugget Sabji 1 cup
Masoor Dal 1 cup
Buttermilk 1 glass
Snacks Moong Dal Chilla topped with cheese 2 small
Green chutney 2 tablespoons
dinner tomatosoup

(Recipe for soups)

1 cup
Bajra Roti 2 small
Mix the sprout Sabji 1 cup
Bedtime Masala milk / soy milk 1 cup

Related eBooks with 1 Monthly Weight Loss Menu

1) Atkins (1 Month High Protein Diet Plan) Ebook

Atkins Diet Plan For Weight Loss ebook is a comprehensive guide to 1 month diet table to lose 8-10 kg weight. The Atkins Diet is a high protein, high fiber, moderate fat, and low carbohydrate diet this supports fat loss just like the keto diet. The Atkins Diet has 4 phases. (Read more about this eBook)

Atkins diet plan

BUY NOW (Rs 599)

2) Low Carb Diet Plan For Weight Loss (1 Month Complete Menu) Ebook:

This book walks you through a detailed 4 week menu of low carb diet plans. Each week is accompanied by a detailed exchange list of the ingredients you would need in the exact quantities. And a consolidated shopping list for each week. This will make your life easier. We mentioned options for vegetarians and non-vegetarians for each day. (Read more about the eBook)

Low Carb Diet For Weight Loss e Book

BUY NOW (Rs 599)

Important tips:

EndNote:

Just being aware of what you are eating makes a world of difference. It can be challenging at first, but then it gets easier with the right guidance and professional help. Start with small positive changes in diet and see long-term positive effects.

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