7-Day Indian Vegetarian Diet Plan for Weight Loss
A simple, effective, and balanced vegetarian meal guide by Swastha360
Introduction
Looking for a healthy Indian vegetarian diet plan that actually helps you lose weight without starving? This 7-day meal plan by Swastha360 is designed for natural fat loss, better digestion, and sustainable energy. It focuses on whole foods, portion control, and fiber-rich meals to boost metabolism.
7-Day Indian Vegetarian Diet Plan
Day 1
- Breakfast: Oats porridge with skimmed milk + apple
- Mid-Morning Snack: Green tea + 5 soaked almonds
- Lunch: 2 whole wheat chapatis + moong dal + cucumber salad
- Evening Snack: Roasted chana + buttermilk
- Dinner: Brown rice + mixed veg curry + sprouts salad
Day 2
- Breakfast: Vegetable upma + herbal tea
- Mid-Morning Snack: Papaya slices
- Lunch: 2 chapatis + rajma curry + spinach salad
- Evening Snack: Sprouts chaat + lemon water
- Dinner: Quinoa + lauki sabzi + curd
Day 3
- Breakfast: Poha with peas + green tea
- Mid-Morning Snack: Watermelon cubes
- Lunch: 2 chapatis + chana masala + carrot salad
- Evening Snack: Coconut water + peanuts
- Dinner: Vegetable dalia + palak sabzi
Day 4
- Breakfast: 2 idlis + sambhar + chutney
- Mid-Morning Snack: Seasonal fruit (orange, guava, etc.)
- Lunch: 2 chapatis + paneer bhurji + salad
- Evening Snack: Green tea + roasted makhana
- Dinner: Brown rice + vegetable khichdi + curd
Day 5
- Breakfast: Vegetable dal cheela + mint chutney
- Mid-Morning Snack: Buttermilk with cumin
- Lunch: 2 chapatis + masoor dal + cucumber salad
- Evening Snack: Roasted sweet potato chaat
- Dinner: Quinoa pulao + sprouts salad
Day 6
- Breakfast: Ragi dosa + chutney + sambhar
- Mid-Morning Snack: Apple slices with peanut butter
- Lunch: 2 chapatis + bottle gourd curry + dal
- Evening Snack: Herbal tea + roasted peanuts
- Dinner: Vegetable oats khichdi + curd
Day 7
- Breakfast: Moong dal sprouts salad + lemon juice
- Mid-Morning Snack: Coconut water
- Lunch: 2 chapatis + mixed veg curry + green salad
- Evening Snack: Green tea + roasted chana
- Dinner: Brown rice + dal tadka + salad
Additional Tips for Faster Weight Loss
- Drink 8–10 glasses of water daily
- Avoid fried, sugary, and packaged foods
- Walk, gym, or practice yoga for at least 30 minutes daily
- Have dinner before 8 PM
- Practice portion control — don’t overeat even healthy food
Frequently Asked Questions
How much weight can I lose in 7 days?
Most people lose around 1–2 kg in a week depending on metabolism and activity levels.
Is this diet safe for PCOS or thyroid?
Yes — but focus more on protein (paneer, tofu, lentils) and avoid refined carbs. For best results, get a personalized diet consultation.
Can I follow this plan long-term?
This is a kickstart diet. For long-term results, move to a customized plan suited for your health needs.
Final Thoughts
This 7-day vegetarian diet plan for weight loss is easy to follow, budget-friendly, and perfect for Indians who want to shed extra fat naturally. Pair it with exercise, hydration, and consistency for the best transformation.