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 high protein 7 day 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, paprika, 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 slices |
| 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 stem | 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. 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)
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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)
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.
I’m so happy to read this. This is the type of manual that needs to be given and not the random misinformation that is at the other blogs. Appreciate your sharing this greatest doc.