Looking to shed those extra kilos without starving yourself or following fad diets ? Losing weight can feel challenging but with the right nutrition plan it becomes simple , safe and sustainable. A well structured diet plan not only helps you drop weight but also helps you improve energy, metabolism and overall health.
If you’re in Kolkata or South Kolkata finding the best dietitian for weight loss near me can make a big difference. A professional dietitian ensures a weight loss journey tailored to a diet plan based on preferences, body type , lifestyle and makes it more effective to follow.
7- day Diet Plan For Weight Loss
Here is one simple diet chart to follow for a week. Remember portion control and consistency are key. Drink plenty of water and aim for at least 30 minutes of physical activity.
Day 1:-
Early Morning :- 1 glass of warm water OR 1 cup of herbal tea
Breakfast :- Oats porridge with skim milk + a handful of almonds
Mid- Morning :- 1 apple
Lunch :- 2 chapati + 1 bowl rice + 1 bowl veggies + 1 bowl dal + 1 bowl
curd
Evening :- 1 cup green tea + 1 bowl sprouts salad
Dinner :- 1 bowl Vegetable Khichdi + 1 bowl curd
Bed Time :- 1 glass Turmeric Milk
Day 2 :-
Early Morning :- 1 glass of warm water OR 1 cup of herbal tea
Breakfast :- 1 bowl vegetable Upma + 1 glass ABC juice
Mid- Morning :- 1 guava
Lunch :- 2 chapati + 1 bowl veggies + 1 bowl dal + 1 glass buttermilk
Evening :- 1 cup green tea + 1 bowl makhana salad
Dinner :- 2 chapati + 1 bowl dal + 1 bowl saute veggies
Bed Time :- 1 glass turmeric milk
Day 3 :-
Early Morning :- 1 glass of warm water OR 1 cup of herbal tea
Breakfast :- 2 moong dal cheela +
1 tsp green chutney
Mid- Morning :- 1 orange
Lunch :- 1 bowl vegetable curry +
2 chapati + 1 bowl curd
Evening :- 1 cup green tea +
1 bowl Roasted Chana
Dinner :- 1 bowl quinoa khichdi +
1 bowl vegetable soup
Bed Time :- 1 glass turmeric milk
Day 4 :-
Early Morning :- 1 glass of warm water OR 1 cup of herbal tea
Breakfast :- 5-6 pieces vegetable appe + 50gm paneer + ½ tsp mint
chutney
Mid- Morning :- 1 orange
Lunch :- 1 bowl chickpeas pulao +
1 glass buttermilk
Evening :- 1 cup lemon honey tea +
1 bowl bhel chat
Dinner :- 1 bowl vegetable daliya +
1 glass buttermilk
Bed Time :- 1 glass turmeric milk
Day 5 :-
Early Morning :- 1 glass of warm water OR 1 cup of herbal tea
Breakfast :- 1 besan cheela + 25gm paneer + ½ tsp mint chutney
Mid- Morning :- 1 orange
Lunch :- 1 bowl lauki sabzi + 2 multigrain chapati + and bowl salad + 1
bowl curd
Evening :- 1 cup lemon honey tea +
1 bowl bhel chat
Dinner :- 1 bowl rajma chat ( add 5 different vegetables) + 1 glass lemon
water
Bed Time :- 1 glass turmeric milk
Day 6 :-
Early Morning :- 1 glass of warm water OR 1 cup of herbal tea
Breakfast :-Smoothie bowl with banana, oats, and chia seeds
Mid- Morning :- 1 orange
Lunch :- 1 bowl moong dal khichdi + 2 tsp ghee
Evening :- 1 cup lemon honey tea +
1 bowl bhel chat
Dinner :- 1 or 2 paneer paratha + 1 tsp green chutney
Bed Time :- 1 glass turmeric milk
Day 7 :-
Early Morning :- 1 glass of warm water OR 1 cup of herbal tea
Breakfast :- 1 Paneer tikka masala sandwiches
Mid- Morning :- 1 orange
Lunch :- 1chapati + 1 bowl dal + 1 bowl vegetable ( any choice ) + 1 glass
buttermilk + 1 bowl salad
Evening :- 1 cup lemon honey tea +
1 bowl bhel chat
Dinner :- 2 chapati + 1 bowl vegetable
( any choice )
Bed Time :- 1 glass turmeric milk
Finding the best dietitian in Kolkata or a nutritionist in South Kolkata can help you customize this plan based on your age, metabolism and health condition. They provide you proper guidance, motivation and monitoring to make your weight loss journey safe and effective.
With the right diet , lifestyle changes and expert guidance, losing weight doesn’t have to be difficult. Stick to the plan , stay active and celebrate small victories along the way.
