If you are into drinking Indian tea or coffee early in the morning, I will suggest you to rather skip it at this point of time. You can have it later in the day.

BREAKFAST

Coming to breakfast. Your breakfast should be low in complex carbohydrates and high in protein.

Low in carbohydrates, because if you will have a high carbohydrate diet, it will ultimately get stored as fat.

Now we also want our weight loss to be in the form of fat and not in the form of muscles.

So we will keep protein intake high.

So some of the healthy breakfast options could be

First is my favourite, Customised oatmeal along with 3 egg whites and 1 whole egg.

If you are a vegetarian, the only replacement to egg whites that I can think of is whey protein isolate.

It will also make your oatmeal tastier.

Second could be chickpeas spinach egg bhurji.
Third could be moong dal dosa.
Now, if you are a parantha lover like me, you can have one parantha without oil along with an egg white bhurji made of 5 egg whites and 1 whole egg.

If you don’t like bhurji, you can also make an omelette.

Or you can have that same parantha along with low-fat Paneer Bhurji.

Now, how to make low-fat paneer?

You get skimmed (low fat) milk from outside and make paneer at home.

Trust me, it would be tasty, it would be cheap and it would be low in fat.

Now, because we are talking about complex carbohydrate and I am not including brown bread.

Because the so-called wheat bread that we find in the market is adulterated with maida.

So, I would suggest you to rather avoid it. If you want to have it, you can have it once a week.

Another option can be whey protein isolate in milk along with a complex carbohydrate source something like Upma.

So, these are quite a few healthy breakfast options.

After Breakfast & Before Lunch

Now, one hour after breakfast and 40 minutes before lunch try to drink at least 1 litre of water.

If you are outside, keep a water bottle handy.

If at all you feel hungry in between breakfast and lunch you can have one handful of unsalted roasted peanuts along with green tea or Indian tea, but avoid sugar.

If you want to sweeten it, you can use natural sweeteners like stevia.

Please remember that for weight loss, sugar is your number one enemy.

LUNCH

Coming to lunch. Start your lunch with a salad.

Now, a salad may comprise of carrots, cucumbers, beetroots, cabbage etc.

Not only it will give you the essential vitamins, minerals, fibres but it will also make you a little full.

This is a great way to eat less.

Now after this salad you can have a small portion of complex carbohydrate along with protein.

You can Have the “The Almost Perfect Recipe” wherein I had shown the combination of brown rice along with a protein-rich source black beans & depending upon if you are a vegan, vegetarian, eggetarian or non-vegetarian.

I suggest you check that.

RECIPE: The Almost Perfect LUNCH & DINNER recipe

Almost Perfect lunch & dinner for vegetarian, non-vegetarian, eggetarian & Vegan

Print Recipe Pin Recipe

Course Main Course

Cuisine Indian

Servings 1 people

Equipment

Pressure Cooker

Ingredients

1/2 cup Brown rice Soaked
1/2 cup Black Beans Soaked Overnight
1 glass Water
Salt
Black Pepper
Turmeric powder
Green Chillies
Jeera
Cinamon
Ginger-Garlic paste

For Non-Vegetarian

120 gm Chicken Breast For Non-Vegetarian

For Vegetarian

100 gm Mushroom
100 gm Paneer Low-fat (Home made)

For Vegan

100 gm Tofu

For Eggetarian

6 Eggs 5 Egg Whites & 1 Whole Egg (For Eggetarian)

Notes

Put half cup brown rice in each bowl & half cup black beans in two bowls, to be kept soaked overnight.
However, it is okay to don’t soak it, it can be made instantaneously as well.

For non-vegetarian version: In a cooker add brown rice, a glass of water, about 120 grams of chicken breast, salt to taste, black pepper, turmeric, green chillies, jeera, cinnamon sticks and ginger-garlic paste.

For the eggetarian version: We will add brown rice, a glass of water, a mixture of five egg whites and one whole egg, mushrooms this is optional you can use some other vegetable as well, salt, black pepper, turmeric, ginger-garlic paste, and green chilli.

Now for vegetarian: We will add the soaked mixture of brown rice and black beans, a glass of water, hundred grams of low-fat paneer, salt, pepper, turmeric, cinnamon, jeera and green chilli.

Finally, for vegan version: We will again add the mixture of brown rice and black beans, a glass of water, salt pepper, turmeric, jeera, cinnamon, ginger garlic paste and 100 grams of tofu with green chilli.

SAME METHOD AFTERWARDS:

Now just put on the lid of the cooker, turn on the gas and let it simmer for about 15 to 20 minutes.
Once done, turn off the gas and you will see how perfectly they get cooked.
But, now comes the interesting part we will garnish them to enhance their flavour and nutrition.
Starting with non-veg version, add finely chopped onion, tomato, fresh coriander, lemon juice, a teaspoon of extra virgin olive oil and give it a good mix.
For the eggetarian version, add finely chopped onion, tomato, coriander lemon juice along with a teaspoon of tomato ketchup.
Similarly, for Veg & Vegan version add finely chopped onion, tomato, coriander, lemon juice and extra virgin olive oil. The toppings remain exactly the same for the vegan version as well.
All right, now put the lid on and let these toppings get some steam and that’s it.

Keyword dinner, lunch

You can also have roti with a protein-rich curry like low fat paneer or soy chunks. Now, you should not have 3 or 4 Rotis. Have a maximum of 2 Rotis.

You can also have a little low-fat curd along with it.

Now roti with dal is not a great option when it comes to weight loss.

No doubt lentils are high in protein.

But if they have 1 gram of protein, they will have 3 grams of carbohydrates.

Combining them with roti or brown rice will make them very high in carbohydrates, which will hinder the weight loss process.

If you want to have dal, have it with one roti or a little brown rice but make sure you add protein-rich source like roasted paneer, grilled chicken or grilled fish.

I dunk in 6 egg whites in the curry of dal. This makes it protein-rich and balances out the macronutrients.

Then we have already discussed Chickpeas Spinach Egg Bhurji and Moong Dal Dosa. Those can also be incorporated for lunch.

After Lunch & Before Dinner

Now again, one hour after lunch and 40 minutes before evening snack, try to have 1 litre of water.

Evening Snack

Now comes the tricky part, the evening snack.

Now, this is one time when we succumb to outside food because we do not have healthy options with us.

Well, I will give you some options.

Let’s start with simple options first.

First could be a small apple with green tea.
Second could be two handfuls of roasted chickpeas, one handful of unsalted roasted peanuts and green tea.
The third option could be “Makhane” which are also called Lotus seeds along with Indian tea or Green tea.
The fourth option could be boiled chana chaat.
The fifth option could be banana peanut butter roti.
The sixth option could be a small portion of Upma or oats.
Then there are some evergreen options like egg white Bhurji and egg white omelette.

So, these are some of the great evening snack options that will help you stay away from the outside food.

Now, this diet plan will work even if you do not exercise.

But exercising will make the weight loss process faster. You can do any home-workout, if you want to stay fit and what makes it better than you need not join a gym for it.

Now, post-workout you should have a small piece of fruit along with a lean protein source.

If you are a non-vegetarian, you can have six egg whites.

If you are a vegetarian you should buy whey protein isolate.

DINNER

Coming to Dinner. Now all the lunch options that we have already spoken about are very much valid in dinner as well.

All you can do is you can further reduce the number of complex carbohydrates.

So, you should definitely start with the salad.

Have one roti or a little brown rice along with a protein-rich curry like low fat paneer or soy chunks.

Or you can also include grilled chicken and grilled fish that we have already spoken about.

After Dinner & Before Bed

Now before bed, if you feel like having something, you can have a half glass of warm milk half an hour before going to bed.

If at all you also feel like munching on something you can have just a few almonds or Makhane.

If you are working in night shifts you can still follow this diet plan.

Everything remains that same, only the meal timings change according to your shift timings.

Hope you found this article to be helpful, if yes then let me know in the comments below and also do not forget to share this.

Full-Day Weight Loss Diet Plan for Vegetarians & Non-Vegetarians

After Waking Up, Before Breakfast