People often get confused while finding a  weight reduction meal programmes . You may, of course, use a meal plan that you read in a magazine or online to lose weight. But do not forget that since such plans arent created as per your lifestyle, these might not be sustainable.  For the best results, it’s best to follow the advice of a trained nutritionist or dietitian. It is possible to lose weight and keep it off with the aid of these printable schedules and a few easy guidelines.

Tips for Meal Planning

Follow these meal-prep tips to lose weight.

1) Schedule time to plan

Plan your meals and make a grocery list weekly in 30 minutes. It is important as planning the meals ahead gives your mental relief and you can inturn plan the groceries timely. Following any diet plan becomes easy if you have the staples with you ahead.  

2) Stock up on nutritious foods. 

Don’t keep crap and unhealthy items handy. Clear your kitchen of all the food items that are considered unhealthy.  

And instead stock up on nutritious snacks like greek yogurts , buttermilk , roasted makhanas and chana etc. Then stock your fridge with healthy items- all seasonal fruits and vegetables.  

3) Stick your diet plan where you can see it while cooking meals. Most of the people like sticking it on fridge for convenience and refer to it while cooking for the day.

A healthy weight-reduction plan lying in a  drawer is useless. Once you’ve completed your strategy, put it someplace you’ll see it daily. It will remind you of your diet and weight-loss goals.

 4) Prep foods in advance:

After supper, prepare items for breakfast, so it’s ready when you wake up. Pack tomorrow’s dry snacks. 

Additional Weight Loss Tips

1) Calorie count isn’t enough to lose weight.  Low-calorie plans aren’t sustainable.  So make sure to follow a plan that’s suited to your lifestyle and one that involves your favorite food items.

 2) Mild Cardio Exercise is recommended for the best results, to help create a calorie deficit that doesn’t come only from limiting food intake.

3) Consume enough calories from nutrient-dense meals to power your everyday activities and perform well cognitively and physically.

4) Slow weight reduction is easier mentally, physiologically, and easy to sustain.

 Weight loss diet plan tips

1) Have small and frequent meals as giving long gaps between meals can reduce metabolism and lead to weight gain.

2) Have a good breakfast, nice lunch and a light dinner. 

3) Reduce the intake of refined carbs like maida or white flour items. 

4) Cut down on sweets and sugar.

5) Make sure to have one cheat meal per week to avoid emotional eating issues.

Here is a sample 7 day  eggetarian weight loss plan 

Early Morning lukewarm water with 4 soaked almonds + 1 soaked walnut 

Breakfast 

Monday – 1 Katori vegetable poha with 1 glass milk / 1 glass buttermilk 

Tuesday – 2 Ragi Idli with sauteed veggies with 1 glass milk / 1 glass buttermilk 

Wednesday – 1 katori vegetable Upma with 1 glass milk / 1 glass buttermilk

Thursday – 1 vegetable cheese Sandwich with 1 glass milk / 1 glass Buttermilk 

Friday – scrambled eggs with sauteed vegetables and toast 

Saturday – 1 whole wheat  pancake with blueberries on top or masala oats with veggies 

Sunday – 1 stuffed roti with 1 small bowl curd

Mid Morning meal ( You can take any one option )

One fruit with 1 glass coconut water or with 1 glass lemon chia water.

Lunch 

Monday – Salad + 1 millet chapatti + 1 small bowl curd + 1 medium bowl sabzi 

Tuesday – Salad + 1  chapatti with choice of veggies and one katori Dal  

Wednesday – salad + 1 katori egg curry + 1 katori rice 

Thursday – salad + 1 whole wheat Paneer wrap with lots of veggies and vinegar based dressing

Friday – salad + Rajma chawal or Chana chawal 

Saturday – 1 bowl of watermelon and feta cheese salad (  recipe available on our page ) 

Sunday – Treat Meal / one medium bowl red sauce pasta 

Evening meal 

Monday – 1 cup tea / coffee with handful of roasted makhana 

Tue – 1 cup tea / coffee Handful of roasted chana 

Wed – 1 cup tea / coffee 1 masala dal papad 

Thursday – 1cup tea / coffee 1 cup popcorn ( without butter )

Friday – 1 cup tea / coffee  mango salsa dip 1-2 tbsp with 1 masala khakra ( recipe available on our insta page  ) 

Saturday  – 1 cup tea / coffee with murmura chaat

Sunday – 1 cup tea / coffee with handful of roasted makhana

Dinner

Monday – salad +  Paneer tikka 4-5 pieces

Tuesday – 1 glass Mango or apple smoothie with sauteed vegetables

Wednesday – Salad + 1 stuffed roti with chutney

Thursday – egg Whites omelette  with stir fried vegetables 

Friday –  Home made chilly Paneer 

Saturday – salad + Besan or Moong dal cheela -1 with chutney 

Sunday – greek yogurt one cup with chopped fruits and nuts

Post dinner chamomile tea with 4 almonds + 2 cashews

NOTE:-  It’s just a sample diet plan by the best Indian dietitian for weight loss online. Our plans are customized as per the needs , timings and food preferences of our clients. We usually send a timetable template in PDF format 

Conclusion

You can visit our dietitians to know about weight loss diet plan packages.