Diet Plan to Lose Weight for Indian Non Vegetarian
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What thoughts come to your mind when you think about Indian non-vegetarian food? Lots of oil? Masalas? Coconut gravy? Cashew rich gravy? Cholesterol-rich meat? So is it possible to lose weight with such high-calorie food in your daily diet? Do the non-vegetarians have an advantage or disadvantage over vegetarians where weight loss is concerned? Well here is a 7 days 1200 calorie non-vegetarian diet plan for weight loss (Indian menu).
Non-vegetarian food helps in lowering the carbs in the diet as meats are literally carb-free. It is high in protein and haem iron. Proper guidance from a certified professional will help you organically lose weight.
Non-Vegetarian Diet Plan for Weight Loss
Non-vegetarian foods that help in weight loss?
- Egg and poultry
- Fish
Avoid consuming red meat or any organ meat. These foods are laden with saturated fats mainly cholesterol. These fats hinder weight loss and get stored in the body leading to weight gain.
How does the Non-Vegetarian Diet Plan for Weight Loss help in weight loss?
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Increases BMR:
Proteins-rich non-vegetarian food utilizes a lot of energy for its digestion. This use of energy helps in increasing the body's basal metabolic rate. Read more about Metabolism.
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Keeps you full for a longer period of time:
Proteins in non-vegetarian food help you feeling full for a longer period of time. Proteins take time to digest and get absorbed from the intestines. Thus it gives signals of being full to the brains preventing over-eating in the next meal.
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High satiation level:
Non-vegetarian foods need lots of chewing before you gulp down. With excess chewing, the brain gets a signal of satisfaction of eating enough food. This helps in curbing hunger pangs throughout the day.
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Maintains muscles:
The proteins in non-vegetarian food keep the elasticity and strength of the muscles intact. It helps maintain cell integrity and pushes your body to take up more sustained workout regimes.
Cooking Tips for Non-Vegetarian Diet Plan for Weight Loss:
- Cook in non-stick pans to avoid excess use of fats and oils.
- Use curd dressing as a marinade instead of coconut or any other high-calorie food.
- Steam, broil, grill, roast, or barbeque instead of deep-frying.
- Use limited amounts of almonds instead of cashews in the gravy.
- Consume non-vegetarian foods along with a proper proportion of carbohydrates for its complete utilization.
7 days 1200 calories Non-Vegetarian Diet Plan for Weight Loss (Indian menu)
- Approximately 1200 kcal
- 70 – 75 gms protein
Day 1
| Time | Menu | Quantity |
| Empty Stomach | Jeera Water (Jeera soaked overnight in water) | 1 glass |
| Breakfast | Cucumber Oats Appam | 6 no. (small) |
| Green Chutney | 2 – 3 tablespoon | |
| Green Tea | 1 cup | |
| Midmorning | Fruit | 1 no. medium |
| Lunch | Boiled egg Salad | 1 egg |
| Multigrain Chapati | 2 no. | |
| Vegetable | 1 cup | |
| Boiled chicken pieces | 40 gms | |
| Buttermilk | 1 cup/ 1 glass | |
| Snacks | Roasted Makhana | 1 cup |
| Dinner | Chicken Soup | 1 cup |
| Quinoa and vegetable salad | ¾ cup | |
| Sambar | 1 cup | |
| Vegetable | 1 cup | |
| Bedtime | Milk (no sugar) | 1 cup |
Day 2
| Time | Menu | Quantity |
| Empty Stomach | Green tea | 1 Cup |
| Breakfast | Mix Vegetable Paratha | 1 Medium Size |
| Masala Milk | 1 cup | |
| Midmorning | Roasted Nuts | 2 Almonds, 2 walnut halves, 1 Date |
| Lunch | chicken Veggie Salad | 1 cup |
| Bajra Roti | 1 no. (medium size) | |
| Leafy Vegetable | 1 cup | |
| Moong dal | ½ cup | |
| Buttermilk | 1 cup/ 1 glass | |
| Snacks | 1 Fruit | 1 medium |
| Dinner | Green Salad | 1 cup |
| Boiled Broken Wheat | 1 Cup | |
| Fish Curry | 1 cup | |
| Bedtime | warm water with lemon and chia seed | 1 glass |
Day 3
| Time | Menu | Quantity |
| Empty Stomach | Soaked Methi with warm water | 1 teaspoon soaked at night in 1 cup water |
| Breakfast | Vegetable Upma | 1 cup |
| Lemongrass Tea | 1 cup | |
| Midmorning | Boiled egg whites | 2 no. |
| Lunch | Veggie Salad | 1 cup |
| Chapati | 2 no. | |
| Dudhi Vegetable | 1 cup | |
| Curd/ Buttermilk | 1 cup/ 1 glass | |
| Snacks | Pan-roasted chicken cutlet | 2 small |
| Green chutney | 2 – 3 tablespoon | |
| Dinner | Mix Vegetable Soup | 1 cup |
| 2 eggs omelet | 2 eggs | |
| beans and carrot sauteed | 1 cup | |
| Bedtime | Milk | 1 cup |
Day 4
| Time | Menu | Quantity |
| Empty Stomach | Soaked Chia seeds with water | 1 teaspoon chia seeds + 1 glass water |
| Breakfast | Omelet | 2 eggs |
| Black Coffee | 1 cup | |
| Midmorning | Nuts (Almonds + Walnuts + Pumpkin Seeds | 15 grams |
| Lunch | Mix Vegetable Salad | 1 cup |
| Chicken Fried Rice | (100 gms chicken, 30 gms rice) | |
| Dudhi Vegetable | 1 cup | |
| Buttermilk | 1 glass | |
| Snack | Fruit | 1 no. medium |
| Dinner | Tomato soup | 1 cup |
| Chapati | 2 small | |
| moong dal | 1 cup | |
| Grilled Brinjal | 5 – 6 pieces | |
| Bedtime | milk | 1 Glass |
Day 5
| Time | Menu | Quantity |
| Empty Stomach | Warm water with lemon juice | 1 glass |
| Breakfast | Poha | 1 cup |
| Green Tea | 1 cup | |
| Midmorning | Fruit | 1 no. medium |
| Lunch | Exotic Salad (Bell peppers + zucchini + broccoli + lettuce + chicken) | 50 gms o chicken , unlimited veggies |
| Chapati | 2 | |
| Green Vegetable | 1 cup | |
| Cucumber raita | 1 cup | |
| Snacks | Oats Berry Smoothie | 1 glass |
| Dinner | Green Salad | 1 cup |
| Chicken Palak Khichda | 1 cup | |
| Curd | 1 cup | |
| Bedtime | Buttermilk | 1 Glass |
Day 6
| Time | Menu | Quantity |
| Empty Stomach | Soaked overnight chia seeds water | ½ teaspoon Chia seeds in 1 cup water |
| Breakfast | Mix dal Chilla | 2 – 3 no. (small)/ 1 Big |
| Onion Tomato chutney | 2 tablespoons | |
| Green tea | 1 cup | |
| Midmorning | Fruit | 1 no. medium |
| Lunch | Cucumber Tomato Onion Slices | 1 cup |
| Bajra Roti | 2 no. small | |
| Egg curry | 1 cup | |
| Vegetable | 1 cup | |
| Snacks | Roasted Kurmura | 1 cup |
| Cinnamon Tea | 1 cup | |
| Dinner | Curd jalepano dip | ¼ cup |
| Or chilly sauce | 1 tablespoon | |
| Chicken Patty | 1 no. | |
| Grilled Exotic Vegetables | 1 cup | |
| Bedtime | Buttermilk | 1 glass |
Day 7
| Time | Menu | Quantity |
| Empty Stomach | Dudhi Spinach Juice | 1 glass |
| Breakfast | Quinoa Porridge | 1 cup |
| + Soaked almonds | 6 – 8 pieces | |
| Midmorning | Devil Eggs (filled with mixed vegetable) | 2 no. |
| Cinnamon Tea | 1 cup | |
| Lunch | Exotic vegetable diced salad | 1 cup |
| Multigrain Chapati | 2 no | |
| Chicken dhansak | 1 cup | |
| Vegetable | 1 cup | |
| Snacks | Sweet Potato and spinach patty | 2 small |
| Green Chutney | 2 tablespoons | |
| Dinner | Dudhi Tomato Soup | 1 cup |
| Multigrain Chapati | 2 no. medium | |
| Green Leafy Vegetable | 1 cup | |
| Bedtime | Masala Milk | 1 cup |
Related ebooks with 1 monthly menu for weight loss
1] Atkins (1-month high protein diet plan) Ebook
Atkins diet plan for weight loss ebook is a comprehensive guide for 1 full month diet chart to lose 8 – 10 kgs of weight. Atkins diet is a High Protein, High Fiber, Moderately high Fat, and a low carb diet that supports fat loss just like the keto diet. The Atkins diet comprises 4 phases. (Read more about this ebook)
BUY NOW [Rs 599]
2] Low Carb Diet Plan for Weight Loss (1-month full menu) Ebook:
This book will guide you through a detailed 4 weeks menu of low carb diet plan. Each week is accompanied by a detailed exchange list of ingredients that you would be needing in the exact amount. And a consolidated shopping list for each week. This will simplify your life. we have mentioned options for vegetarians and non-vegetarians for each day. ( Read more about the ebook )
BUY NOW [Rs 599]
You may also check other weight loss diet plans :
- Atkins diet plan for weight loss.
- Low carb diet plan for weight loss.
- 1200 calories weight loss diet plan.
- 7 days of carb cycling diet plan for weight loss.
EndNote:
A modified and simplified method of cooking along with an appropriate workout regime helps in weight loss. A balanced non-vegetarian with ideal amounts of carbs and fats is essential to give perfect results.
RD, Payal Banka (Registered Dietitian)
Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.
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Diet Plan to Lose Weight for Indian Non Vegetarian
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