Losing weight doesn’t have to mean starving yourself or following extreme diets. With the right meal plan, you can eat well, feel satisfied, and still shed those extra kilos. Here’s a simple and sustainable weight loss diet plan you can follow.

🥗 General Guidelines

✅ Eat 5–6 small meals a day to control hunger
✅ Focus on whole, unprocessed foods
✅ Drink at least 2–3 liters of water daily
✅ Avoid sugary drinks, excess salt, and fried foods
✅ Include 30–45 minutes of exercise most days

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🌅 Morning (upon waking)

• 1 glass warm water with lemon
• Optional: 4–5 soaked almonds or walnuts

🍳 Breakfast

• 1 bowl oats or poha with veggies OR
• 2 boiled eggs + 1 slice whole wheat toast OR
• Smoothie with banana, spinach, and almond milk
• 1 cup green tea or black coffee (no sugar)

🍎 Mid-morning snack

• 1 fruit (apple, orange, or banana)
• Handful of nuts or a cup of buttermilk

🍛 Lunch

• 1–2 whole wheat chapatis OR 1 cup brown rice
• Grilled chicken, fish, paneer, tofu, or lentils
• Mixed vegetable sabzi
• Salad (cucumber, carrot, tomato)

☕ Evening snack

• Green tea with roasted chana or fox nuts (makhana)
• 1 boiled egg or a small handful of nuts

🍲 Dinner

• Grilled or sautéed veggies with tofu, chicken, or paneer OR
• 1 bowl vegetable soup + salad OR
• 1–2 chapatis with dal and vegetables

🌙 Bedtime

• 1 cup warm turmeric milk or green tea

💥 Bonus Tips for Faster Results

• Cut back on refined carbs (white bread, pastries)
• Choose healthy fats (olive oil, nuts, seeds)
• Eat slowly and mindfully — avoid TV while eating
• Get 7–8 hours of sleep

By following this meal plan, you’ll create a calorie deficit, nourish your body, and lose weight steadily — without feeling deprived.