7 days 1200 calories Non-Vegetarian Diet Plan for Weight Loss (Indian menu)

What thoughts come to mind when you think of non-vegetarian Indian food? A lot of oil? Masalas? Coconut sauce? Cashew-rich sauce? High Cholesterol Meat? So is it possible to lose weight with such high calorie foods in your daily diet? Do non-vegetarians have an advantage or disadvantage compared to vegetarians when it comes to weight loss? Well here is a 7 day 1200 calorie non-vegetarian diet plan for weight loss (Indian menu).

Eating non-vegetarian food helps in lowering the carbohydrates in the diet as meat is literally carbohydrate free. It is high in protein and heme iron. Proper guidance from a certified professional will help you lose weight organically.

Non-vegetarian diet plan for weight loss

Non-Vegetarian Foods That Help You Lose Weight?

  1. Egg and poultry
  2. fish

Avoid consuming red meat or organ meat. These foods are loaded with saturated fats, mostly cholesterol. These fats hinder weight loss and are stored in the body, which leads to weight gain.

How does the non-vegetarian weight loss diet plan help you lose weight?

Proteins that are not vegetarian use a lot of energy to digest. This energy expenditure helps in increasing the body's basal metabolic rate. Read more about metabolism.

  • Keeps you full longer:

Proteins in non-vegetarian foods help you feel full for a long time. Proteins take time to digest and be absorbed by the intestines. So there are signals that the brain is full to prevent overeating with the next meal.

Non-vegetarian foods need to be chewed a lot before swallowing. With excessive chewing, the brain receives a signal of satisfaction in eating enough. This helps in curbing hunger pangs throughout the day.

The proteins in non-vegetarian foods keep the elasticity and strength of the muscles intact. It helps maintain cell integrity and encourage your body to engage in more sustained exercise programs.

Cooking Tips For Non-Vegetarian Diet Plan For Weight Loss:

  • Cook in coated pans to avoid excessive use of fats and oils.
  • Use cottage cheese dressing as a marinade instead of coconut or other high-calorie foods.
  • Steam, grill, grill, roast or grill instead of deep-frying.
  • Use limited amounts of almonds in the sauce instead of cashews.
  • Consume non-vegetarian foods along with a reasonable amount of carbohydrates for full utilization.

7 Day 1200 Calorie Non-Vegetarian Weight Loss Diet Plan (Indian Menu)

  • About 1200 kcal
  • 70-75 g protein

day 1

time Menu quantity
Empty stomach Jeera water (Jeera soaked in water overnight) 1 glass
breakfast Cucumber oat appam 6 no. (small)
Green chutney 2 – 3 tablespoons
Green tea 1 cup
morning fruit 1 no. medium
Having lunch Boiled egg salad 1 egg
Multigrain chapati 2 no.
vegetables 1 cup
Cooked pieces of chicken 40 g
Buttermilk 1 cup / 1 glass
Snacks Fried Makhana 1 cup
dinner chicken soup 1 cup
Quinoa and vegetable salad ¾ cup
Sambar 1 cup
vegetables 1 cup
Bedtime Milk (no sugar) 1 cup

day 2

time Menu quantity
Empty stomach Green tea 1 cup
breakfast Mix vegetables Paratha 1 medium size
Masala milk 1 cup
morning Roasted nuts 2 almonds, 2 walnut halves, 1 date
Having lunch Chicken and Vegetable Salad 1 cup
Bajra Roti 1 no. (medium size)
Leafy vegetables 1 cup
Moong Dal ½ cup
Buttermilk 1 cup / 1 glass
Snacks 1 fruit 1 medium
dinner Green salad 1 cup
Cooked broken wheat 1 cup
fish curry 1 cup
Bedtime warm water with lemon and chia seeds 1 glass

Day 3

time Menu quantity
Empty stomach Soaked methi with warm water 1 teaspoon soaked in 1 cup of water at night
breakfast Vegetable upma 1 cup
Lemongrass tea 1 cup
morning Boiled egg whites 2 no.
Having lunch vegetable salad 1 cup
Chapati 2 no.
Dudhi vegetables 1 cup
Quark / buttermilk 1 cup / 1 glass
Snacks Fried chicken schnitzel 2 small
Green chutney 2 – 3 tablespoons
dinner Mix the vegetable soup 1 cup
2 eggs omelette 2 eggs
Sauteed beans and carrots 1 cup
Bedtime milk 1 cup

Day 4

time Menu quantity
Empty stomach Soaked chia seeds with water 1 teaspoon of chia seeds + 1 glass of water
breakfast omelet 2 eggs
Black coffee 1 cup
morning Nuts (almonds + walnuts + pumpkin seeds 15 grams
Having lunch Mix the vegetable salad 1 cup
Fried rice with chicken (100 g chicken, 30 g rice)
Dudhi vegetables 1 cup
Buttermilk 1 glass
snack fruit 1 no. medium
dinner tomatosoup 1 cup
Chapati 2 small
moong dal 1 cup
Grilled eggplant 5 – 6 pieces
Bedtime milk 1 glass

Day 5

time Menu quantity
Empty stomach Warm water with lemon juice 1 glass
breakfast Poha 1 cup
Green tea 1 cup
morning fruit 1 no. medium
Having lunch Exotic salad (bell pepper + zucchini + broccoli + lettuce + chicken) 50 g chicken, unlimited vegetables
Chapati 2
Green vegetables 1 cup
Cucumber Raita 1 cup
Snacks Oatberry smoothie 1 glass
dinner Green salad 1 cup
Chicken Palak Khichda 1 cup
Quark 1 cup
Bedtime Buttermilk 1 glass

Day 6

time Menu quantity
Empty stomach Chia seed water soaked overnight ½ teaspoon of chia seeds in 1 cup of water
breakfast Mix in Dal Chilla 2 – 3 no. (small) / 1 large
Onion and tomato chutney 2 tablespoons
Green tea 1 cup
morning fruit 1 no. medium
Having lunch Cucumber, tomato and onion slices 1 cup
Bajra Roti 2 no. small
Egg curry 1 cup
vegetables 1 cup
Snacks Roasted Kurmura 1 cup
Cinnamon tea 1 cup
dinner Quark and jalepano dip ¼ cup
Or cool sauce 1 tablespoon
Chicken Patty 1 no.
Grilled exotic vegetables 1 cup
Bedtime Buttermilk 1 glass

Day 7

time Menu quantity
Empty stomach Dudhi spinach juice 1 glass
breakfast Quinoa porridge 1 cup
+ Soaked almonds 6 – 8 pieces
morning Devil eggs (filled with mixed vegetables) 2 no.
Cinnamon tea 1 cup
Having lunch Exotic vegetable diced salad 1 cup
Multigrain chapati 2 no
Chicken Dhansak 1 cup
vegetables 1 cup
Snacks Sweet Potato Spinach Patties 2 small
Green chutney 2 tablespoons
dinner Dudhi tomato soup 1 cup
Multigrain chapati 2 no. medium
Green leafy vegetables 1 cup
Bedtime Masala milk 1 cup

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You can also check out other weight loss diet plans:


A modified and simplified cooking method along with a suitable exercise program will help you lose weight. A balanced non-vegetarian with ideal amounts of carbohydrates and fats is important for perfect results.

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