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Indian diet plan for weight loss

Budget Indian diet charts for losing or gaining weight. Pick veg, egg, non-veg or Jain, switch foods and keep your groceries simple. Want a sample week? Read our 7-day Indian diet plan. Get an individualized AI plan.

Example ingredient costs, not live prices. Oil, spices and cooking costs are extra. Jain-friendly foods require no-root, no-onion, no-garlic preparation. Changing filters resets swaps. Whey options are estimates; check the label, and avoid dairy whey with milk allergy.

Pure Veg · Lose weight

≈ 1208 kcal

69 g protein · ₹82 estimated/day

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  1. 08:00

    Breakfast

    330 kcal · 10 g protein

    • Oats

      1.00 × About ½ cup dry oats · ≈ 40 g

    • Banana

      1.00 × 1 medium banana, peeled · ≈ 120 g

    • Milk (toned)

      0.50 × 1 glass (250 ml) · ≈ 125 g

  2. 13:00

    Lunch

    325 kcal · 17 g protein

    • Wheat roti

      2.00 × 1 medium roti · ≈ 60 g

    • Moong dal

      1.00 × 1 katori cooked dal · ≈ 150 g

    • Cucumber

      0.50 × 1 medium cucumber · ≈ 100 g

  3. 17:00

    Snack

    145 kcal · 8 g protein

    • Roasted chana

      0.75 × About 2 small handfuls · ≈ 38 g

    • Buttermilk / chaas

      0.25 × 1 glass (250 ml) · ≈ 63 g

  4. 20:00

    Dinner

    408 kcal · 34 g protein

    • Soya chunks

      1.00 × About ½ cup dry chunks (weigh before soaking) · ≈ 50 g

    • White rice

      1.00 × 1 measuring cup cooked · ≈ 160 g

    • Spinach / palak

      0.75 × 1 measuring cup cooked · ≈ 135 g

Protein swaps keep approximately the same protein; grain swaps keep approximately the same calories. Other macros and costs change. Each logging action adds new entries; don’t log a full day again after logging its meals. These budget menus may not meet your personal energy needs; use your assessment targets.

View today’s meals in My Quest

Quantities repeat this menu for seven days. Cooked weights are serving-equivalents, not raw shopping weights; adjust for recipe yield. Download saves a clean offline list.