Sample menu for 1250 - 1300 kcal weight loss diet

Diet plan A Diet plan B

Early Morning Tea with 1/2 tsp. sugar 1 cup Tea with 1/2 tsp. sugar 1 cup
Breakfast Oats - 2 tbsp.
Skim milk - 1 cup
Orange - 1no
Skim milk - 1 cup
Whole wheat bread- 1 slice
Egg -1 no
Mosambi- 1no
Lunch Whole wheat chapathi - 2nos
Ladies finger sabji - 1 cup
Moong dhal - 1cup
Salad - A good helping
Butter milk- 1 glass
Rice - 1 1/2 cup
Tinda sabji - 1 cup
Fish curry - 1 piece with gravy
Salad - A good helping
Butter milk- 1 glass
Mid evening Tea with 1/2 tsp. sugar - 1 cup Tea with 1/2 tsp. sugar - 1 cup
Dinner Tomato soup - 1 bowl
"Sprouts bhel"
Moth beans sprouts-1 1/2 cup
Raw vegetables- 1cup
Chicken clear soup- 1 bowl
Chapathi- 1no
Brinjal sabji- 1 cup
Salad - A good helping
Salad can include raw cabbage, carrot, cucumber, tomato, radish, and onion.
Caloric value of 100 gms of fruits
Fruits Energy
Apple 59kcal
Apricot fresh 53kcal
Avocado pear 215kcal
Banana ripe 116kcal
Red cherries 64kcal
Blue grapes 58kcal
Green grapes 71kcal
Mosambi 43kcal
Orange 48kcal
Mango ripe 74kcal
Water melon 16kcal
Musk melon 17kcal
Papaya ripe 32kcal
Pine apple 46kcal
Straw berry 44kcal
Sample menu for 1400- 1500 kcal weight loss diet
Diet plan A Diet plan B
Early
Morning
Tea with 1/2 tsp. Sugar 1 cup Tea with 1/2 tsp. Sugar 1
cup
Breakfast Idli - 2nos
Sambhar- 1/2 cup
Skim milk - 1 cup
Papaya - 1 bowl
Vegetable sandwich- 2
slices
Skim milk- 1 cup
Lunch Lentil soup- 1 bowl
Chapathi - 2nos
Palak paneer- 1 1/2 cup
Salad - A good helping
Mixed Vegetable Soup- 1
bowl
Rice - 1 cup
Channa - 1cup
Salad - A good helping
Butter milk- 1 glass
Mid evening Tea with 1/2 tsp. Sugar 1 cup
Mosambi - 1no
Tea with 1/2 tsp. Sugar 1
cup
Water melon- 1 bowl
Dinner Chicken and vegetable in tomato puree - 1 piece
chicken
and 1 cup vegetables
Brown bread - 2 slice
Salad - A good helping
Chapathi - 2
French beans sabji - 1 cup
Arhar dhal - 1 cup
Salad - A good helping
Apple - 1no

Rule: Drink 8 oz water before every meal. Exercise/ Walk 5 times a week for 40min.

Morning Breakfast (7am-8:00am) :
Whole wheat Bread slice 2 toasted and tea/milk. OR
Oat meal bowl cup oatmeal boil with 1cup skimmed milk. Add some cut fruits e.g. apple or
banana or grapes or strawberries. OR
2-3 Idlies with sambhar and very little chutney. Its good to avoid coconut chutney. Instead try
cilantro or mint or onion or tomato or cabbage chutney. OR
1 Boiled egg with Toasted Bread and tea.

Snack Time (9:30am - 10:30am):
1 Orange OR
1 Cup yogurt/dahi with little cut fruits OR
Sliced carrots 1 Cup OR
Cucumber slices 1 Cup OR
1 Apple OR
2 Cups Water Mellon OR
Hand full Almonds (6-8 in count) OR
Walnut (6-8 Half in counts). OR
Combination of Almonds and Walnut

Lunch Time (12:00- 1:30pm):
2Phulka/Roti (without oil & ghee) , Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad. OR
1 Cup Cooked Rice (without starch(Maad in Hindi) i.e drain starch from rice when it's cooked
half way) with Cup Vegetables curry, 1 Cup Dal, 1 Bowl Salad.
OR Chicken (try to make curries with 2teaspoon oil) Curry in 1Cup with 2 Phulka/Roti (without
oil & ghee) , 1 bowl salad.

Snack Time (3:30am - 4:30am):
1 Orange OR
1 Cup yogurt with little cut fruits OR
Sliced carrots 1 Cup OR
Cucumber slices 1 Cup OR
1 Apple OR
2 Cups Water Mellon OR
Hand full Almonds (6-8 in count) OR
Walnut(6-8 Half in counts)
Combination of Almonds and Walnut
Dinner (7:00pm 8:00pm): 1 Phulka/Roti (without oil & ghee), Cup Vegetables curry, 1 Cup
Dal, 1 Bowl Salad. OR
Rice (without starch) 1 Cup with, 1 Cup Dal, 1 Bowl Salad. OR
1Cup Chicken Curry (try to make curries with 2teaspoon oil only) with 1 Phulka/Roti (without oil
& ghee), 1 bowl salad, cup boiled rice(without starch).

Snack (10:30pm):
1 Glass butter milk OR
lime juice with salt and warm water OR
Water Mellon OR
Any seasonal fruit.

Important Tips:
Always try to keep Diet food Indian so you dont have to compromise in flavor.
Cook rice in vessel and not pressure cooker so its easy to throw rice starch.
Add soy powder or palak or maythi or cup moong dal in wheat flour while making
dough so as to reduce carb intake.
Add cut vegetables in Rice to reduce carb intake.
Plan your meal and snack previous night to avoid hassle or slippage next day.
Keep oil in small bowl/kattori and put 1/2teaspoon measure oil spoon from measuring
set or use tiny flat steel spoon.
Use water to cook curries instead of oil. Mix garam masala in water add to curries and
pressure cook. Itll come out good.
Use cooker to speed up cooking process and use non-stick pan to use less oil.

Simple Indian diet to lose weight
This is a simple diet mentioning the caloric values of different South Indian foods.

To lose weight take 25 Cal /kg of your body weight and to maintain your weight take 35 Cal/kg
body weight


1000 CALORIE DIET

8.00 a.m. BREAKFAST
Idli 1 Nos. 90 gms 60 Calories
(or)
Plain Dosai 1 Nos. 100 gms 60 Calories
with
Sambar 1/4 cup 60 Calories

(or)

Poories 2 Nos. 37 gms 100 Calories
Potato 1/3 cup 40 Calories

(or)

Bread 2 Slices 40 gms 100 Calories
Butter 5 gms 35 Calories

plus
Tea with 60 ml milk 1 cup 40 Calories

10.30 a.m.
Tender coconut 1 cup 50 Calories
Cucumber 100 gms 13 Calories

1.00 p.m. LUNCH
Salads ( Cucumber, Onion, Tomato, Lettuce)
Wheat chappathy 2 Nos. 55 gms 100 Calories
Sambar 1/4 cup 60 Calories
Rasam 1 cup 20 Calories
Vegetables - Type A* - - -
- Type B* 40 Calories
Cooking oil 5 gms 35 Calories

Alternatives:
Rice 1 cup 240 gms 240 Calories
Dhal or peas 75 gms 100 Calories
Curd 1/2 cup 80 Calories
Cream of tomato soup 150 ml 85 Calories

5.00 p.m.
Tea with 60 ml milk 1 cup 40 Calories
one fresh fruit.

8.00 p.m. DINNER same as lunch.

1 CUP = 200 ml.