🥗 Introduction
Losing weight doesn’t mean starving yourself. In fact, the Indian diet is perfect for healthy and sustainable weight loss if you balance it right. This 30-day Indian meal plan is designed for real people, with home-cooked recipes, simple ingredients, and veg & non-veg options.
🔥 Benefits of Indian Weight Loss Diet
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Easily available ingredients
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Loaded with fiber, protein, and essential fats
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Works well with your daily routine
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Delicious and satisfying
📅 Weekly Breakdown (Repeatable for 30 Days)
🧘♂️ Morning Ritual (Daily)
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1 glass warm water with lemon OR jeera water
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10-minute walk or stretches
🍽️ Breakfast Options (Choose 1 Daily)
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Oats porridge with fruits
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2 boiled eggs + 1 slice brown bread (Non-veg)
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Vegetable upma / Poha
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1 bowl sprouts chaat + green tea
🍲 Mid-Morning Snack (Choose 1)
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1 fruit (apple, papaya, guava)
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Buttermilk
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Handful of soaked almonds or walnuts
🍛 Lunch Options (Choose 1)
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1 multigrain roti + sabzi + salad
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Brown rice + dal + sabzi
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Grilled chicken/fish + sautéed veggies (Non-veg)
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Quinoa + mixed vegetables + curd
☕ Evening Snack (Choose 1)
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Roasted chana
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1 banana + peanut butter
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Green tea + khakra
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Black coffee (no sugar) + makhana
🍽️ Dinner Options (Choose 1)
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Vegetable soup + 1 roti
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Paneer bhurji + sautéed vegetables
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Grilled tofu/chicken salad
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Moong dal khichdi + curd
🚫 Foods to Avoid
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Fried items, bakery foods
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Sugary drinks, cold drinks
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White rice and white bread
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Excess salt or packaged foods
✅ Pro Tips:
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Eat every 3–4 hours in small portions
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Drink 2.5–3 liters of water daily
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No late-night meals after 9:00 PM
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Aim for at least 30 minutes of movement daily
