← NUTRITIONSAMPLE MEAL PLAN

Indian Beginner Fat Loss — Full Week

Seven days of mostly-vegetarian Indian eating at around 1,400 kcal and 110 g protein, with chicken or eggs on most days.

GOAL
Fat Loss
LENGTH
7 days
CALORIES
1400 / day
PROTEIN
110 g / day

Written for a first cut, so it is built to be followed rather than admired. The same five or six meals repeat across the week — that is the point, not a shortcut. Protein is the one number to chase, because it is what keeps muscle on while you are eating less, and it is the usual weak spot of Indian vegetarian food; every meal here is built around a dal, paneer, curd, soya, egg or chicken source. It is deliberately light on gravy: tawa, grill and stir-fry rather than curry, which is easier to portion and easier to cook on a weeknight. Training days (Monday, Wednesday, Friday, Saturday) run around 1,400–1,430 kcal; rest days sit nearer 1,300. Do not try to make any single day perfect — the week is what counts.

WHO IT'S FOR
  • →Beginners in their first calorie deficit
  • →Anyone eating mostly Indian vegetarian food who struggles to hit protein
  • →People who want the week decided for them rather than a set of options
  • →Anyone cooking for a family and needing their own portions off the same stove
Monday — training dayAbout 1,360 kcal · 125 g protein as written
  1. BreakfastBesan Chilla with Curd310 kcal · 17g P
  2. Snack1 scoop whey in waterMid-morning. About 100 kcal and 20 g protein.
  3. LunchGrilled Chicken, Roti and Greens405 kcal · 44g P
  4. Snack150 g curd (dahi) with cinnamon
  5. DinnerPaneer Tikka with Sautéed Vegetables455 kcal · 36g P
Tuesday — rest dayAbout 1,300 kcal · 93 g protein as written
  1. BreakfastHigh-Protein Egg Scramble260 kcal · 34g P
  2. Snack150 g curd (dahi)
  3. LunchDal, Roti and Sabzi Thali520 kcal · 26g P
  4. Snack200 ml buttermilk and 8 almonds
  5. DinnerMoong Dal ChillaWith green chutney and a side salad.320 kcal · 19g P
Wednesday — training dayAbout 1,415 kcal · 125 g protein as written
  1. BreakfastPaneer Bhurji with Roti345 kcal · 23g P
  2. Snack1 scoop whey in water
  3. LunchSoya Chunk and Vegetable Pulao440 kcal · 28g P
  4. Snack200 ml buttermilk and 8 almonds
  5. DinnerChicken Tikka SkewersWith a large salad. Skip the rice.420 kcal · 48g P
Thursday — rest dayAbout 1,370 kcal · 93 g protein as written
  1. BreakfastMoong Dal Chilla320 kcal · 19g P
  2. Snack1 scoop whey in water
  3. LunchChana MasalaWith a large salad rather than rice today.380 kcal · 18g P
  4. Snack150 g curd (dahi)
  5. DinnerLentil & Spinach DalWith 1 millet roti and 100 g curd.420 kcal · 22g P
Friday — training dayAbout 1,425 kcal · 117 g protein as written
  1. BreakfastBesan Chilla with Curd310 kcal · 17g P
  2. Snack1 scoop whey in water
  3. LunchGrilled Chicken, Roti and Greens405 kcal · 44g P
  4. SnackSprout & Peanut Chaat250 kcal · 14g P
  5. DinnerEgg Bhurji with Roti360 kcal · 22g P
Saturday — training dayAbout 1,430 kcal · 132 g protein as written
  1. BreakfastThree-Egg Veggie Scramble380 kcal · 28g P
  2. Snack1 scoop whey in water
  3. LunchSoya Chunk and Vegetable Pulao440 kcal · 28g P
  4. Snack150 g curd (dahi)
  5. DinnerChicken Tikka SkewersWith a large salad. Skip the rice.420 kcal · 48g P
Sunday — rest dayAbout 1,370 kcal · 103 g protein as written. This is the flexible-meal day if you want one.
  1. BreakfastGreek Yogurt & Berry Bowl340 kcal · 30g P
  2. Snack1 scoop whey in water
  3. LunchDal, Roti and Sabzi Thali520 kcal · 26g P
  4. DinnerMoong Dal ChillaWith 150 g curd and a salad.320 kcal · 19g P
NOTES
  • →Protein at every meal — a palm-size portion, a katori of thick dal, or a scoop of whey. It is the one number worth chasing.
  • →Half the plate is vegetables or salad at lunch and dinner. This is what makes 1,400 kcal feel like enough food.
  • →Carbs are counted: a maximum of 2 rotis OR 1 katori of rice at a meal, never both.
  • →Oil: 3 teaspoons a day in total, measured with an actual spoon rather than poured from the bottle.
  • →2.5 to 3 litres of water a day. No sugar in tea or coffee, and no more than two cups.
  • →No liquid calories other than milk in tea and the buttermilk listed. No juice, no soft drinks.
  • →Training days add a fruit and one extra roti at lunch; rest days drop the evening snack. That is the only adjustment needed.
  • →One flexible meal a week — eat it, enjoy it, and go straight back to the plan at the next meal.
  • →Cook dal thick, not soupy. A katori of thin dal has half the protein of a katori of thick dal for the same volume.
  • →Weigh on one morning a week, before eating, and record the seven-day average rather than reacting to a single reading.

← ALL NUTRITION