7-Day Weight Loss Meal Plan

🌞 Day 1

Breakfast

• 2 boiled eggs

• 1 small roti

• Green tea (no sugar)

Lunch

• Chicken curry (1 cup, low oil)

• 1 chapati

• Large salad

Snack

• Apple / guava

Dinner

• Vegetable omelette (2 eggs)

• Yogurt (½ cup)

🌞 Day 2

Breakfast

• Oats (½ cup) + little milk

• 4 almonds

Lunch

• Daal (1 bowl)

• 1 chapati

• Cucumber raita

Snack

• Roasted chana (handful)

Dinner

• Grilled chicken + sauteed vegetables

🌞 Day 3

Breakfast

• Vegetable paratha (very little oil)

• Yogurt

Lunch

• Chickpea curry (chana)

• 1 chapati

• Salad

Snack

• Green tea + 1 date

Dinner

• Chicken soup + 1 boiled egg

🌞 Day 4

Breakfast

• 2 egg omelette + tomato

• 1 toast (brown bread)

Lunch

• Keema (lean mince, low oil)

• 1 chapati

• Salad

Snack

• Orange

Dinner

• Mixed vegetable sabzi + yogurt

🌞 Day 5

Breakfast

• Oats porridge + cinnamon

• 5 peanuts

Lunch

• Rajma (kidney beans)

• 1 chapati

• Salad

Snack

• Buttermilk (lassi without sugar)

Dinner

• Grilled fish OR chicken tikka

• Steamed vegetables

🌞 Day 6

Breakfast

• 2 boiled eggs

• 1 toast

• Tea without sugar

Lunch

• Daal + spinach

• 1 chapati

• Salad

Snack

• Popcorn (air-popped)

Dinner

• Vegetable soup + yogurt

🌞 Day 7

Breakfast

• Yogurt + small banana

Lunch

• Chicken pulao (small portion, less oil)

• Salad

Snack

• Handful peanuts

Dinner

• Omelette wrap (1 egg in small roti + veggies)

🔥 Important Fat-Loss Rules

• Oil = max 3 tsp/day total

• No cold drinks / bakery / fried snacks

• Sugar: 0–1 tsp/day

• Drink 8–10 glasses water

• Walk 30–45 minutes daily

• Eat dinner before 8–9 PM

💡 Extra Tips (Speeds Up Fat Loss)

✔ Drink 1 glass water before meals
✔ Eat salad first
✔ Don’t skip breakfast
✔ Sleep 7 hours