Indian meals schedule for healthy weight loss

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Food Item

Amount

Calories (kcal)

Protein(g)

 

Early Morning

 

Lukewarm water with lemon or apple cider vinegar

 

1 cup

 

 

Tea (without sugar)/green tea/ any herbal tea

 

1 cup

29

2.5

Pumpkin seeds

 

2 tea spoons

112

 

Breakfast Multigrain, rawa upma (with vegetables(fox tail millet/korralu with dal &vegetables

 

 

232

16.3

Or

 

Besan Chilla or pesarattu/ dosa & idly with dall & brown rice

 

2

255

18

Mid-Morning

 

Fruit salad, guava, apple

 

1 small bowl

56

 

 

Lunch

 

Lunch Veg Khichdi

 

1 medium bowl

202.5

9.5

Veg raita

1 small bowl

75

3.5

Mix veg salad

 

1 bowl

30

2

Evening

 

Tea (without sugar)

 

1 cup

34

2

Walnuts

 

2

12

 

Almonds

 

5

33

1

Dinner

 

Missi roti (without oil) ragi , jowar, multigrain roti

 

2

208

7

Mix veg

 

1 medium bowl

95

4

Curd

 

1 small bowl

60

3.1

Total

 

1202 k cal

53 gms

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