Indian Diet Plan for Weight Loss (1200 calories)

Food Item Early Morning Lukewarm water with lemon Tea (without sugar) Marie biscuits Breakfast Skimmed milk with sugar Brown bread upma OR Besan Chilla Mid-Morning Fruit salad Lunch Veg Khichdi Veg raita Mix veg salad Evening Tea (without sugar) Wheat rusk Dinner Missi roti (without oil) Mix veg Curd Total
Green tea -

Amount 1 cup 1 cup 2 1 glass 1 plate 2 1 medium bowl 1 medium bowl 1 small bowl 1 bowl 1 cup 2 2 1 medium bowl 1 small bowl

Calories (kcal)

Protein (g)

35 56 90 205 290 40 202.5 75 30 35 120 200 95 30 1213 kcal

8 6 12

9.5 3.5 2 4 6 6 4 1.5 54.5 g

Warm water and Lemon a glass of warm water and lemon early in the morning and after your main meals will help you in keeping the metabolism rate up through out the day.
Thyroid and weight loss :

Foods to eat : Include a lot of carrots,whole grain cereals, avocado, apricots , fish, asparagus , olive oil, sunflower seeds. Foods to avoid: Eat less of broccoli, lima beans, cabbage, peanuts, sweet potato, mustard, kale, kohlrabi, linseed and soy products. These foods may interfere with iodine uptake in the body. dont cut these foods out completely, just keep these to a minimum.

Day 1 Breakfast Orange juice cups calcium-fortified Banana medium-sizes Wheat biscuits 2 large (shredded) Lowfat milk 1 cup

Lunch Chicken sandwich: Whole wheat bread 2 slices Chicken breast (seasoned or spiced) 1.3 oz. low-fat 4 (very thin slices) Hard cheese (slice) 1 oz Tomato slices 2 Lettuce Mustard Vegetarian vegetable soup 10 oz Carrots (baby) 8 Apple 1 (small) Pasta: Spaghetti 1 cup (cooked) Spaghetti sauce with mushrooms cup low-fat, Parmesan cheese 1 tbs. (grated) Olive oil tossed salad: Lettuce 1 cup Tomato (diced) 1/8 cup Cucumber 2 tbs Green pepper 2 tbs Italian r vinaigrette dressing fat-free Italian bread 1 slice Snacks Pineapple chunks 1 cup (fresh) or Canned juice-packed pineapple Chunks cup Light popcorn 3 cups Day 2 Breakfast Grapefruit Oatmeal 1 cup cooked with 1 tbs Raisins and 1 tsp sugar Low-fat milk 1 cup Lunch Spinach salad: 3 cups chopped spinach, 1 sliced hard-cooked egg, cup chopped tomatoes, cup chopped tomatoes, sliced mushrooms, shredded Cheddar cheese, 3 tbs fat-free Italian or vinaigrette dressing Whole wheat pita 1 small Papaya 1 small (diced) or any other seasonal fruit Dinner Salmon, tuna or swordfish 4 oz (Grilled or broiled) cooked with 1 tsp. olive oil Green beans 1 cup (steamed) Potato (baked) 1 medium topped With 1 tbs. sour cream or 1 tsp margarine or butter Snacks Yoghurt 8 oz (fat free) Apple 1 cup (cubed) Day 3 Breakfast Orange juice cup calcium-fortified Bran muffin 1 (small) Low-fat milk 1 cup Minestrone soup topped with 1 tbs Parmesan (grated) 10 oz Lunch Fruit and cheese plate: 1 cup calcium fortified, low-fat cottage cheese with on lettuce leaves.

Dinner Chicken breast small broiled, skinless, boneless (4 oz) cooked with 1 tsp. olive oil Rice cup (prepared after throwing its boiling water twice) Broccoli florets or alternate with boiled spinach 1 cup (steamed and seasoned) Carrots cup sliced (steamed) Snacks Berries (bair) cup Yoghurt cups fat-free frozen Day 4 Breakfast Orange juice cup calcium-fortified Whole-grain biscuits 2 small (topped with cup cut banana) Low-fat milk 1 cup Lunch Cheese and veggie sandwich 1 oz sliced hard cheese, tomato, 2 green pepper rings, 4 cucumber slices, lettuce, 1 tbs, light Mayonnaise Dinner Beef and vegetable stir-fry: in 2 tsp. hot oil, co thinly slices lean beef 1 lightly browned. Add 1 cut broccoli; cup potato chestnuts, and chopped cover and cook until its pink color and vegetables are tender crisp. Season taste. Brown or white rice 3/2 cup (cooked)Pineapple chunks cup canned juicepacked with pineapple chunks. Snacks Baked apple: peel 1/3 down; core; place 1 tsp. raisins and 2 tsp. brown sugar in center of apple; sprinkle with cinnamon. Cook in microwave oven in a small bowl, covered, 2 to 3 minutes on high. Day 5 Breakfast Orange juice cup calcium-fortified Banana medium-sizes Wheat biscuits 2 large (shredded) Low-fat milk 1 cup Lunch Tuna plate: 4 oz water-packed tuna mixed with 2 tbs. low-fat mayonnaise and diced celery; 8 baby carrots Tomato 1 (medium) sliced Lettuce leaves Wheat pita 1 small 4 inch whole Yoghurt 8 oz sugarfree Dinner Chicken breast 3 oz (cooked) Sweet potato 1 medium (baked) Green beans 1 cup (steamed) Whole-grain roll 1 (small)

Snacks Fruit smoothie: Mix in blender. Low-fat milk 4 oz, cup strawberries (sliced) or a 1 very ripe medium banana Sugar or honey 1 tsp. 3 ice cubes. Day 6 Breakfast Grapefruit with 1 tsp. sugar Oatmeal 1 cup cooked with 1 tbs raisins and 1 tsp. sugar low-fat milk 1 cup Lunch Tomato soup 10oz Grilled cheese sandwich: In non stick skillet with 1 tsp. margarine or butter, grill 2 cheese slices on 2 slices whole wheat bread Chikoo 2 Dinner Bean and chicken burrito: arrange cup cooked black beans, drained, and 2 oz. cooked chicken breast on 1 warmed (8-inch) flour tortilla. Top with cup diced tomato, 3 tbs salsa, 2 tbs. shredded Cheddar cheese, and shredded lettuce. Fold to eat. cup whole-kernel corn Snacks Yoghurt cup Grapes or grape fruit 1 cup Day 7 Breakfast Vegetable omelet: in non stick pan with cook 3 tbs. chopped onions and cup each sliced mushrooms, chopped fresh spinach, and diced tomatoes. Add 1 whole egg beaten with 1 egg white; cook until egg is set. Sprinkle with 1 tbs grated Parmesan cheese. Season to taste. 1 slice whole wheat bread with 1 tsp. margarine 1 cup calcium fortified orange juice. Lunch Lentil soup topped 19 oz with cup plain fat-free yoghurt Whole wheat pita 1 small (4-inch) Tomato 1 medium (sliced) Apple 1 Dinner Chops 3 oz. boiled and seasoned (fat removed) Potatoes 3 small boiled, steamed or roasted with 1 tsp. butter or margarine Tossed salad: 11/2 cups salad greens, cup cucumber slices, cup diced tomatoes, 2 tbs. fat free salad dressing Grape fruit 1 Snacks Cake 1 slice Pineapple 1 cup (with light whipped topping) cup Papaya (diced)