7-Day Indian Weight Loss Diet Plan with Timings (Veg & Non-Veg) – 2025 Edition
🌟 Introduction
Most of us eat at random times — skipping breakfast, late-night snacking, or overeating at dinner. This confuses the body and slows fat loss.
That’s why a structured meal plan with timings works best. You’ll know what to eat and when.
This 7-day Indian diet chart gives you:
✅ Meal timings 🕒
✅ Veg & Non-Veg options 🍛
✅ Balanced calories (1200–1500 kcal/day) ⚖️
👉 Before starting, read our Ultimate Guide to Weight Loss in 2025 to understand the science of fat loss.
🗓 Day 1 – Light & Clean Start
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7:30 AM (Breakfast)
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Veg: Oats porridge + apple
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Non-Veg: 2 boiled eggs + 1 slice brown bread
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10:30 AM (Mid-Morning Snack)
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1 glass buttermilk OR green tea + 5 almonds
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1:00 PM (Lunch)
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Veg: 2 rotis + dal + salad
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Non-Veg: 1 roti + chicken curry (grilled/boiled) + salad
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4:30 PM (Evening Snack)
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Green tea + roasted chana
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8:00 PM (Dinner)
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Veg: Vegetable soup + paneer tikka
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Non-Veg: Fish curry + sautéed veggies
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🗓 Day 2 – Protein & Fiber Boost
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7:30 AM (Breakfast)
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Veg: Poha with vegetables
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Non-Veg: 2-egg omelette + tomato
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10:30 AM (Snack)
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1 fruit (apple/pear)
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1:00 PM (Lunch)
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Veg: Brown rice + rajma + salad
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Non-Veg: Brown rice + chicken curry + salad
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4:30 PM (Snack)
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Buttermilk + cucumber sticks
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8:00 PM (Dinner)
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Veg: Moong dal khichdi + stir-fried veggies
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Non-Veg: Grilled fish + sautéed veggies
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🗓 Day 3 – Energy Day
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7:30 AM (Breakfast)
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Veg: Idli + sambar
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Non-Veg: Scrambled eggs + 1 roti
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10:30 AM (Snack)
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1 glass coconut water + 5 soaked almonds
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1:00 PM (Lunch)
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Veg: 2 rotis + chana dal + sabzi
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Non-Veg: 1 roti + chicken curry + sabzi
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4:30 PM (Snack)
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Herbal tea + roasted makhana
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8:00 PM (Dinner)
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Veg: Quinoa pulao + salad
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Non-Veg: Grilled chicken breast + salad
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🗓 Day 4 – Fiber & Hydration
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7:30 AM (Breakfast)
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Veg: Upma with veggies
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Non-Veg: 2 boiled eggs + 1 slice brown bread
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10:30 AM (Snack)
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1 bowl sprouts chaat
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1:00 PM (Lunch)
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Veg: Vegetable sambar + 2 idlis
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Non-Veg: Fish curry + 1 roti + salad
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4:30 PM (Snack)
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Coconut water + carrot sticks
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8:00 PM (Dinner)
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Veg: Paneer bhurji + sautéed spinach
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Non-Veg: Chicken soup + veggies
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🗓 Day 5 – Balanced Meals
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7:30 AM (Breakfast)
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Veg: Smoothie (banana + oats + skim milk)
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Non-Veg: Omelette + salad
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10:30 AM (Snack)
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1 fruit (papaya/melon)
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1:00 PM (Lunch)
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Veg: Dal + 2 rotis + salad
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Non-Veg: Chicken curry + 1 roti + salad
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4:30 PM (Snack)
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Roasted makhana + green tea
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8:00 PM (Dinner)
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Veg: Vegetable soup + grilled paneer
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Non-Veg: Grilled fish + vegetable stir-fry
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🗓 Day 6 – Lighter Dinner Focus
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7:30 AM (Breakfast)
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Veg: Vegetable paratha (no oil) + curd
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Non-Veg: Scrambled eggs + tomato
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10:30 AM (Snack)
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1 glass buttermilk + 1 cucumber
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1:00 PM (Lunch)
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Veg: Brown rice + dal tadka + salad
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Non-Veg: Brown rice + grilled chicken curry
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4:30 PM (Snack)
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Herbal tea + roasted peanuts
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8:00 PM (Dinner)
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Veg: Clear vegetable soup + boiled chana
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Non-Veg: Chicken soup + sautéed veggies
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🗓 Day 7 – Healthy Cheat Day
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7:30 AM (Breakfast)
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Veg: Dosa + sambar
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Non-Veg: 2-egg omelette + 1 brown bread toast
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10:30 AM (Snack)
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Fruit bowl (apple + orange + papaya)
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1:00 PM (Lunch)
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Veg: Vegetable pulao + dal
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Non-Veg: Chicken biryani (brown rice version)
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4:30 PM (Snack)
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Herbal tea + roasted peanuts
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8:00 PM (Dinner)
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Veg: Paneer curry + sautéed veggies
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Non-Veg: Grilled fish/chicken + salad
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⚖️ Portion Sizes & Rules
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Rice = ½ cup cooked
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Roti = max 2 per meal
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Protein = palm-size (chicken/fish/paneer/eggs)
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Veggies = unlimited
👉 Rule: Eat every 3–4 hours (not after 9 PM).
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Workout with: 15-Minute Home Workout for Fat Loss
❓ FAQs (SEO Rich)
Q1: Can I lose 5 kg in 7 days with this plan?
👉 Realistically, you’ll lose 1–2 kg. Healthy weight loss = slow & steady.
Q2: Can I drink tea/coffee?
👉 Yes, but without sugar. Prefer green tea or black coffee.
Q3: What if I feel hungry between meals?
👉 Snack on cucumber, carrots, or buttermilk.
Q4: Is this plan safe for diabetics?
👉 Yes, but consult your doctor. Avoid high-GI foods like white rice.
Q5: Can I repeat this diet every week?
👉 Yes, but rotate vegetables/protein to avoid monotony.
🔍 SEO & Meta
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