WEIGHT LOSS DIET
Morning (Upon Waking)
• 1 glass of warm water with lemon (optional: add a teaspoon of honey for taste) or green tea to kickstart metabolism.
Breakfast
• Option 1: Oatmeal made with water or almond milk, topped with fresh fruits (e.g., berries or banana slices) and a few nuts.
• Option 2: 2 boiled or scrambled eggs with a slice of whole-grain toast and a small portion of avocado.
• Option 3: Greek yogurt (unsweetened) with chia seeds, flax seeds, and a handful of mixed berries.
Mid-Morning Snack
• Option 1: A handful of almonds (about 8-10) or walnuts.
• Option 2: 1 apple or 1 orange.
• Option 3: 1 cucumber or carrot sticks with hummus.
Lunch
• Option 1: Grilled chicken breast or tofu with a large mixed salad (include leafy greens, cucumbers, tomatoes, and a light olive oil dressing) + 1 whole wheat chapati or a small portion of brown rice.
• Option 2: Quinoa or brown rice bowl with chickpeas, sautéed vegetables, and a side of Greek yogurt or a small portion of paneer.
• Option 3: Lentil soup with a side salad (green vegetables, cucumber, tomatoes, and olive oil dressing) and a whole grain slice of bread.
Afternoon Snack
• Option 1: A handful of mixed nuts or seeds.
• Option 2: 1 small banana or a pear with 1 tablespoon of peanut butter.
• Option 3: A green smoothie (blend spinach, cucumber, a small apple, and water or coconut water).
Evening Snack (Optional)
• Option 1: A handful of roasted chickpeas or air-popped popcorn.
• Option 2: 1 hard-boiled egg.
• Option 3: 1 cup of green tea or herbal tea.
Dinner
• Option 1: Grilled fish (salmon or tilapia) or tofu with steamed vegetables (broccoli, cauliflower, or green beans) and a small portion of quinoa or brown rice.
• Option 2: Vegetable stir-fry with tofu or lean chicken breast, served with a small portion of brown rice or whole-grain noodles.
• Option 3: Mixed vegetable soup with a small serving of grilled paneer or boiled lentils.
Before Bed (Optional Snack)
• Option 1: A small bowl of Greek yogurt (unsweetened).
• Option 2: A handful of mixed berries or a small apple.
• Option 3: 1 cup of chamomile tea.
Additional Tips for Healthy Weight Loss
- Portion Control: Focus on portion sizes and eat slowly to avoid overeating.
- High-Protein: Incorporate high-protein foods (e.g., chicken, fish, tofu, beans) to keep you fuller longer and support muscle maintenance.
- Healthy Fats: Include sources of healthy fats such as avocado, olive oil, nuts, and seeds in moderate amounts.
- Fiber-Rich Foods: Whole grains, vegetables, fruits, and legumes are rich in fiber and help promote satiety.
- Stay Hydrated: Drink plenty of water throughout the day (8-10 glasses) to help with digestion and control hunger.
- Avoid Sugary Drinks and Processed Foods: Limit the intake of sugary beverages and highly processed, calorie-dense foods.
- Regular Physical Activity: Pair the diet with regular physical exercise, such as walking, strength training, or yoga.
• Option 2: 1 apple or 1 orange.
• Option 3: 1 cucumber or carrot sticks with hummus.
Lunch
• Option 1: Grilled chicken breast or tofu with a large mixed salad (include leafy greens, cucumbers, tomatoes, and a light olive oil dressing) + 1 whole wheat chapati or a small portion of brown rice.
• Option 2: Quinoa or brown rice bowl with chickpeas, sautéed vegetables, and a side of Greek yogurt or a small portion of paneer.
• Option 3: Lentil soup with a side salad (green vegetables, cucumber, tomatoes, and olive oil dressing) and a whole grain slice of bread.
Afternoon Snack
• Option 1: A handful of mixed nuts or seeds.
• Option 2: 1 small banana or a pear with 1 tablespoon of peanut butter.
• Option 3: A green smoothie (blend spinach, cucumber, a small apple, and water or coconut water).
Evening Snack (Optional)
• Option 1: A handful of roasted chickpeas or air-popped popcorn.
• Option 2: 1 hard-boiled egg.
• Option 3: 1 cup of green tea or herbal tea.
Dinner
• Option 1: Grilled fish (salmon or tilapia) or tofu with steamed vegetables (broccoli, cauliflower, or green beans) and a small portion of quinoa or brown rice.
• Option 2: Vegetable stir-fry with tofu or lean chicken breast, served with a small portion of brown rice or whole-grain noodles.
• Option 3: Mixed vegetable soup with a small serving of grilled paneer or boiled lentils.
Before Bed (Optional Snack)
• Option 1: A small bowl of Greek yogurt (unsweetened).
• Option 2: A handful of mixed berries or a small apple.
• Option 3: 1 cup of chamomile tea.
Additional Tips for Healthy Weight Loss
- Portion Control: Focus on portion sizes and eat slowly to avoid overeating.
- High-Protein: Incorporate high-protein foods (e.g., chicken, fish, tofu, beans) to keep you fuller longer and support muscle maintenance.
- Healthy Fats: Include sources of healthy fats such as avocado, olive oil, nuts, and seeds in moderate amounts.
- Fiber-Rich Foods: Whole grains, vegetables, fruits, and legumes are rich in fiber and help promote satiety.
- Stay Hydrated: Drink plenty of water throughout the day (8-10 glasses) to help with digestion and control hunger.
- Avoid Sugary Drinks and Processed Foods: Limit the intake of sugary beverages and highly processed, calorie-dense foods.
- Regular Physical Activity: Pair the diet with regular physical exercise, such as walking, strength training, or yoga.
• Option 2: 1 small banana or a pear with 1 tablespoon of peanut butter.
• Option 3: A green smoothie (blend spinach, cucumber, a small apple, and water or coconut water).
Evening Snack (Optional)
• Option 1: A handful of roasted chickpeas or air-popped popcorn.
• Option 2: 1 hard-boiled egg.
• Option 3: 1 cup of green tea or herbal tea.
Dinner
• Option 1: Grilled fish (salmon or tilapia) or tofu with steamed vegetables (broccoli, cauliflower, or green beans) and a small portion of quinoa or brown rice.
• Option 2: Vegetable stir-fry with tofu or lean chicken breast, served with a small portion of brown rice or whole-grain noodles.
• Option 3: Mixed vegetable soup with a small serving of grilled paneer or boiled lentils.
Before Bed (Optional Snack)
• Option 1: A small bowl of Greek yogurt (unsweetened).
• Option 2: A handful of mixed berries or a small apple.
• Option 3: 1 cup of chamomile tea.
Additional Tips for Healthy Weight Loss
- Portion Control: Focus on portion sizes and eat slowly to avoid overeating.
- High-Protein: Incorporate high-protein foods (e.g., chicken, fish, tofu, beans) to keep you fuller longer and support muscle maintenance.
- Healthy Fats: Include sources of healthy fats such as avocado, olive oil, nuts, and seeds in moderate amounts.
- Fiber-Rich Foods: Whole grains, vegetables, fruits, and legumes are rich in fiber and help promote satiety.
- Stay Hydrated: Drink plenty of water throughout the day (8-10 glasses) to help with digestion and control hunger.
- Avoid Sugary Drinks and Processed Foods: Limit the intake of sugary beverages and highly processed, calorie-dense foods.
- Regular Physical Activity: Pair the diet with regular physical exercise, such as walking, strength training, or yoga.
• Option 2: Vegetable stir-fry with tofu or lean chicken breast, served with a small portion of brown rice or whole-grain noodles.
• Option 3: Mixed vegetable soup with a small serving of grilled paneer or boiled lentils.
Before Bed (Optional Snack)
• Option 1: A small bowl of Greek yogurt (unsweetened).
• Option 2: A handful of mixed berries or a small apple.
• Option 3: 1 cup of chamomile tea.
Additional Tips for Healthy Weight Loss
- Portion Control: Focus on portion sizes and eat slowly to avoid overeating.
- High-Protein: Incorporate high-protein foods (e.g., chicken, fish, tofu, beans) to keep you fuller longer and support muscle maintenance.
- Healthy Fats: Include sources of healthy fats such as avocado, olive oil, nuts, and seeds in moderate amounts.
- Fiber-Rich Foods: Whole grains, vegetables, fruits, and legumes are rich in fiber and help promote satiety.
- Stay Hydrated: Drink plenty of water throughout the day (8-10 glasses) to help with digestion and control hunger.
- Avoid Sugary Drinks and Processed Foods: Limit the intake of sugary beverages and highly processed, calorie-dense foods.
- Regular Physical Activity: Pair the diet with regular physical exercise, such as walking, strength training, or yoga.
- Portion Control: Focus on portion sizes and eat slowly to avoid overeating.
- High-Protein: Incorporate high-protein foods (e.g., chicken, fish, tofu, beans) to keep you fuller longer and support muscle maintenance.
- Healthy Fats: Include sources of healthy fats such as avocado, olive oil, nuts, and seeds in moderate amounts.
- Fiber-Rich Foods: Whole grains, vegetables, fruits, and legumes are rich in fiber and help promote satiety.
- Stay Hydrated: Drink plenty of water throughout the day (8-10 glasses) to help with digestion and control hunger.
- Avoid Sugary Drinks and Processed Foods: Limit the intake of sugary beverages and highly processed, calorie-dense foods.
- Regular Physical Activity: Pair the diet with regular physical exercise, such as walking, strength training, or yoga.