Best Vegetarian diet plan for women aged between 22-35 | Weight Loss – India and Pakistan

So, after so many comments and messages about the Best Indian and Pakistani Diet Plan for Weight Loss which can be from 1000 to 1200 calories, we have compiled an ultimate diet plan that can be very beneficial for your weight loss journey and its very easy to follow too.

There’s not a single vegetable, fruit or meat or any supplement that gives all the nutrition that fulfils the need of our body.

This is the reason we need a balanced diet which includes macro and micronutrients like protein, carbs, fats, starches, minerals etc.

The best Indian eating routine for weight reduction is a mix of the five significant nutrition classes – foods grown from the ground, grains and heartbeats, meat and dairy items, and fats and oils. Knowing how to divvy up the nutritional categories, designate bit sizes, and the best/perfect time to eat is likewise significant.

7 days vegetarian diet plan 1200 Calories – a complete guide for beginners

A ton can be spoken and written about what should go into a perfect eating routine.

In any case, one’s dietary requirement changes reliant on different components.

It could alter upon sexual orientation, for instance, male dietary prerequisites fluctuate from that of a female.

Be that as it may, we have assembled a vegetarian weight loss meal plan for weight reduction within Indian and Pakistani nourishment.

This multi day diet plan, 1200 calorie diet plan is an example, and ought not to be trailed by any person without counseling with a nutritionist.

Day 1:

In the wake of beginning your day with cucumber water, have oats porridge and blended nuts for breakfast.

Have a roti with dal and carrots and peas mix for lunch.

Line that up with dal and some veggies of your choice to go with a roti for supper.

Day 1 Diet Chart

6:30 AM Cucumber Detox Water (1 glass)

8:00 AM Oats Porridge in Skimmed Milk (1 bowl)

Blended Nuts (25 grams)

12:00 PM Skimmed Milk Paneer (100 grams)

2:00 PM Mixed Vegetable Salad (1 cup)

2:10 PM Dal (1 cup) potato carrots mix (1 cup)

Roti (1 roti/chapatti)

4:00 PM Cut Fruits (1 cup) Buttermilk (1 glass)

5:30 PM Tea with Less Sugar and Milk(1 teacup)

8:50 PM Mixed Vegetable Salad(1 katori)

9:00 PM Dal(1 katori)Lauki Sabzi(1 katori)

Roti (1 roti/chapati)

Day 2:

On the subsequent day, eat a blended vegetable stuffed roti with curd for breakfast.

For lunch, have a large portion of a katori of methi rice alongside lentil curry.

End your day with sauteed vegetables and green chutney.

Day 2 Diet Chart

6:30 AM Cucumber Detox Water(1 glass)

8:00 AM Curd(1.5 katori)Mixed Vegetable Stuffed Roti(2 piece)

12:00 PM Skimmed Milk Paneer(100 grams)

2:00 PM Mixed Vegetable Salad(1 katori)

2:10 PM Lentil Curry(0.75 bowl)Methi Rice(0.5 katori)

4:00 PM Apple(0.5 little (2-3/4″ dia))Buttermilk(1 glass)

5:30 PM Coffee with Milk and Less Sugar(0.5 tea cup)

8:50 PM Mixed Vegetable Salad(1 katori)

9:00 PM Sauteed Vegetables with Paneer(1 katori)Roti (1 roti/chapati)

Green Chutney(2 tablespoon)

Diet-Plan

Day 3:

Breakfast on day 3 would incorporate Multigrain Toast and Skim Milk Yogurt.

Toward the evening, have sauteed vegetables with paneer and some green chutney.

A large portion of a katori of methi rice and some lentil curry to ensure you end the day on a solid note.

Day 3 Diet Chart

6:30 AM Cucumber Detox Water(1 glass)

8:00 AM Skim Milk Yoghurt(1 cup (8 fl oz))Multigrain Toast(2 toast)

12:00 PM Skimmed Milk Paneer(100 grams)

2:00 PM Mixed Vegetable Salad(1 katori)

2:10 PM Sauteed Vegetables with Paneer(1 katori)Roti (1 roti/chapati)

Green Chutney(2 tablespoon)

4:00 PM Banana(0.5 little (6″ to 6-7/8″ long))Buttermilk(1 glass)

5:30 PM Tea with Less Sugar and Milk(1 teacup)

8:50 PM Mixed Vegetable Salad(1 katori)

9:00 PM Lentil Curry(0.75 bowl)Methi Rice(0.5 katori)

Day 4:

Start Day 4 with a Fruit and Nuts Yogurt Smoothie and Egg Omelet

Line that up with Moong Dal, Bhindi Sabzi, and roti.

Complete the day’s nourishment consumption with steamed rice and palak chole.

Day 4 Diet Chart

6:30 AM Cucumber Detox Water(1 glass)

8:00 AM Fruit and Nuts Yogurt Smoothie(0.75 glass)

Egg Omelette(1 serve(one egg))

12:00 PM Skimmed Milk Paneer(100 grams)

2:00 PM Mixed Vegetable Salad(1 katori)

2:10 PM Green Gram Whole Dal Cooked(1 katori)Bhindi sabzi(1 katori)

Roti (1 roti/chapati)

4:00 PM Orange(1 natural product (2-5/8″ dia))Buttermilk(1 glass)

5:30 PM Coffee with Milk and Less Sugar(0.5 tea cup)

8:50 PM Mixed Vegetable Salad(1 katori)

9:00 PM Palak Chole(1 bowl)Steamed Rice(0.5 katori)

Day 5:

Have a glass of skimmed milk and peas poha for breakfast on the fifth day.

Eat a missi roti with low fat paneer curry toward the evening.

End the day with roti, curd and aloo baingan tamatar ki sabzi.

Day 5 Diet Chart

6:30 AM Cucumber Detox Water(1 glass)

8:00 AM Skimmed Milk(1 glass)Peas Poha(1.5 katori)

12:00 PM Skimmed Milk Paneer(100 grams)

2:00 PM Mixed Vegetable Salad(1 katori)

2:10 PM Low Fat Paneer Curry(1.5 katori)Missi Roti(1 roti)

4:00 PM Papaya(1 cup 1″ pieces)Buttermilk(1 glass)

5:30 PM Tea with Less Sugar and Milk(1 teacup)

8:50 PM Mixed Vegetable Salad(1 katori)

9:00 PM Curd(1.5 katori)Aloo Baingan Tamatar Ki Sabzi(1 katori)

Roti (1 roti/chapati)

Day 6:

On Day 6, have idli with sambar for breakfast

For lunch, roti with curd and aloo baingan tamatar ki sabzi

To end Day 6, eat green gram with roti and bhindi sabzi

Day 6 Diet Chart

6:30 AM Cucumber Detox Water(1 glass)

8:00 AM Mixed Sambar(1 bowl)Idli(2 idli)

12:00 PM Skimmed Milk Paneer(100 grams)

2:00 PM Mixed Vegetable Salad(1 katori)

2:10 PM Curd(1.5 katori)Aloo Baingan Tamatar Ki Sabzi(1 katori)

Roti (1 roti/chapati)

4:00 PM Cut Fruits(1 cup)Buttermilk(1 glass)

5:30 PM Coffee with Milk and Less Sugar(0.5 tea cup)

8:50 PM Mixed Vegetable Salad(1 katori)

9:00 PM Green Gram Whole Dal Cooked(1 katori)Bhindi sabzi(1 katori)

Roti (1 roti/chapati)

Diet-Plan

Day 7:

On the seventh day, start with besan chilla and green garlic chutney.

Have steamed rice and palak chole for lunch.

End the week on a sound note with low fat paneer curry and missi roti.

Day 7 Diet Chart

6:30 AM Cucumber Detox Water (1 glass)

8:00 AM Besan Chilla (2 cheela) Green Garlic Chutney (3 tablespoon)

12:00 PM Skimmed Milk Paneer (100 grams)

2:00 PM Mixed Vegetable Salad (1 katori)

2:10 PM Palak Chole(1 bowl)Steamed Rice(0.5 katori)

4:00 PM Apple (0.5 little (2-3/4″ dia))Buttermilk(1 glass)

5:30 PM Tea with Less Sugar and Milk (1 teacup)

8:50 PM Mixed Vegetable Salad (1 katori)

9:00 PM Low Fat Paneer Curry (1 katori)Missi Roti(1 roti)

Adjusted Diet Chart

While making an eating routine graph, it is important to make sure it is completely adjusted, so as to guarantee that you get all the necessary supplements. Remember the accompanying supplements for your eating routine arrangement:

1. Carbohydrates

Carbs are the body’s main source of energy and should make up half of your daily calorie requirement. However, it’s important to choose the right type of carbs. Simple carbs, such as bread, biscuit, white rice and wheat flour, contain too much sugar and are bad for you. Instead, opt for complex carbs that are high in fiber and packed with nutrients as compared to simple carbs. Fiber-rich complex carbs are slow to digest, leave you feeling full for longer, and are therefore the best option for weight control. Brown rice, millets such as ragi and oats are all good complex carb choices.

2. Proteins

Most Indians fail to meet their daily protein requirement. This is troublesome, as proteins are essential to help the body build and repair tissue, muscles, cartilage and skin, as well as pump blood. A high protein diet can also help you lose weight, as it helps build muscle – which burns more calories than fat.

About 30% of your diet should consist of protein in the form of whole dals, paneer, chana, milk, leafy greens, eggs, white meat or sprouts. Having one helping of protein with every meal is essential.

3. Fats

A food group that has acquired a bad reputation, fats are essential for the body as they synthesize hormones, store vitamins and provide energy. Experts suggest one-fifth or 20% of your diet comprise of healthy fats – polyunsaturated, monounsaturated and Omega-3 fatty acids. Using a combination of oils for different meals – including olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower and groundnut oil – along with restricted quantities of butter and ghee is the most optimal way to consume fats. Avoid trans fats – that are found in fried snacks, completely.

4. Vitamins and minerals

Vitamin A, E, B12, D, calcium and iron are essential for the body as they support metabolism, nerve and muscle function, bone maintenance, and cell production. Primarily derived from plants, meat and fish, minerals can be found in nuts, oilseeds, fruits and green leafy vegetables.

Experts recommend consuming 100 grams of greens and 100 grams of fruits everyday.

5. Meal Swaps

One of the easiest ways to eat healthy is to swap out the unhealthy foods in your diet with healthier alternatives. For example, fulfil your cravings for a snack to munch on with air popped popcorn instead of relying on potato chips. Check out a few healthy meal swaps that you could try going forward:

Along with a balanced diet plan, these habits will help you stay healthy

Opt for 5-6 meals a day: Instead of three large meals, try having three modest meals and a few snack breaks through the day in controlled portions. Spacing your meals across regular intervals prevents acidity and bloating, and also keeps hunger pangs at bay. Quit your junk food habit by making healthier snack choices.

Have an early dinner: Indians eat dinner later than the other societies across the world. Metabolism slows down at night, so a late dinner can lead to weight gain. Experts recommend you eat your last meal of the day by 8 pm.

Drink a lot of water: How does drinking more water help you lose weight? For starters, it’s zero calories. Also, drinking a glass of water can help curb hunger pangs. Have six to eight glasses of water daily to lose weight. You can also find a list of drinks that will help you lose weight here.

Eat a lot of fiber: A person needs at least 15 gm of fiber every day, as it aids digestion and heart health. Oats, lentils, flax seeds, apples and broccoli are some great sources of fiber.

You don’t have to ditch your regular food habits or make massive changes to your diet, you just need the best balanced Indian diet plan to get fit!

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