If you are trying to get healthier before the New Year, you are not alone. Many people plan to drop a few kilos and feel lighter as part of their resolutions. Weight loss is not just about eating less. It is about choosing the right foods, staying full for longer, and giving your body the nutrition it needs. A balanced diet and regular exercise work together, and even small changes can push your journey in the right direction.
A dietitian shared a detailed meal plan that is perfect for anyone who wants to eat well and still lose weight. The focus is on high-protein, Indian vegetarian meals that are tasty, filling and easy to follow.
Complete 7-Day Veg Diet Plan For Weight Loss
Sharing the plan on Instagram, she wrote, “Kickstart your weight loss journey with this 7-Day High-Protein Indian Vegetarian Meal Plan! Enjoy delicious, protein-packed meals that keep you full, boost metabolism, and help you shed weight the healthy way.”
Here is the complete 7-day plan:
Monday
Breakfast: Moong dal chilla with paneer + low-fat milk
Snack: Sprouted moong salad
Lunch: Chapatis + tofu curry + moong dal
Evening Snack: Roasted chickpeas
Dinner: Palak tofu + chapatis
Total Protein: ~100g
Tuesday
Breakfast: Besan cheela + low-fat milk
Snack: Mixed nuts and seeds
Lunch: Brown rice + black chana curry + chapati
Evening Snack: Roasted soy nuts
Dinner: Quinoa and tofu stir-fry
Total Protein: 98g
Wednesday
Breakfast: Oats upma + peanut butter + milk
Snack: Almonds
Lunch: Quinoa with moong dal + paneer tikka
Evening Snack: Roasted soy nuts
Dinner: Chole + chapati + yogurt
Total Protein: 91g
Thursday
Breakfast: Ragi dosa stuffed with paneer + milk
Snack: Roasted peanuts or chana jor garam
Lunch: Tofu bhurji + multigrain chapatis
Evening Snack: Spinach-banana smoothie
Dinner: Vegetable dal + brown rice + soya chunks
Total Protein: ~100g
Friday
Breakfast: Moong sprouts paratha + curd
Snack: Buttermilk + roasted chana
Lunch: Rajma + brown rice + salad
Evening Snack: Paneer tikka
Dinner: Veg stir-fry with tofu + chapatis
Total Protein: ~93g
Saturday
Breakfast: Vegetable upma + milk
Snack: Protein smoothie
Lunch: Chickpea salad + pita
Evening Snack: Almonds and walnuts
Dinner: Paneer bhurji + chapatis
Total Protein: ~96g
Sunday
Breakfast: Oats dosa with paneer + milk
Snack: Roasted peanuts
Lunch: Mixed lentil curry + brown rice + sprout salad
Evening Snack: Greek yoghurt with fruits
Dinner: Tofu stir-fry + chapatis
Total Protein: ~93g
A plan like this can help you stay full, avoid cravings, and support steady weight loss. The meals are rich in protein, balanced with fibre and easy for the body to digest. If you are ready to start your journey, this simple vegetarian plan might be the fresh start you need.
