​7 day meal plan for weight loss and inflammation​

Of late a lot is being discussed about weight loss, inflammation and how they are linked to each other. Inflammation can be controlled to a great extent through a proper diet. Healthy diet and lifestyle habits can put an end to inflammatory reactions in the body and can hence control weight gain due to this.
Here’s a 7 day meal plan that can help in weight loss and inflammation. Please consult a dietitian or a healthcare provider for a customized meal plan and please note this plan is just an example and should not be used without consulting a doctor.
This meal plan incorporates anti-inflammatory ingredients like turmeric, ginger, leafy greens, nuts, and omega-3-rich foods. It focuses on whole grains, lean proteins, healthy fats, and fiber-rich vegetables to support weight loss while reducing inflammation. Each day is structured with balanced meals and snacks that align with Indian culinary traditions.

Breakfast: Cook oats with turmeric, ginger, cumin, chopped vegetables (carrots, peas, beans), and a pinch of black pepper. 1 boiled egg or a handful of roasted nuts for added protein.
Mid-morning snack: 1 glass of Amla Juice (unsweetened) or a handful of walnuts.
Lunch: 1 bowl of Moong Dal Khichdi (made with brown rice, turmeric, and veggies like zucchini and spinach). Cucumber-tomato salad with a dash of lemon and olive oil.
Evening snack: 1 cup of green tea with 2-3 roasted makhanas.
Dinner: Grilled Fish Curry (marinated with turmeric and mustard seeds). 1 roti made from jowar or bajra (millet). Steamed broccoli and carrots on the side.

Breakfast: Chickpea flour pancakes or besan chilla cooked with chopped onions, tomatoes, and coriander. 1 small bowl of low-fat curd.
Mid-morning snack: 1 orange or a small bowl of pomegranate seeds.
Lunch: 1 bowl of Palak Dal (spinach lentil curry). 1 small serving of brown rice. Steamed mixed vegetables (cauliflower, beans, carrots) tossed with a sprinkle of turmeric.
Evening snack: 1 glass of coconut water with a handful of almonds.
Dinner: Tandoori Chicken or tofu marinated with turmeric, garlic, and yogurt. 1 millet roti or 1 cup of quinoa. A side of stir-fried green beans and bell peppers.

Breakfast: Vegetable upma made with semolina, mustard seeds, curry leaves, and anti-inflammatory spices. A handful of soaked almonds.
Mid-morning snack: 1 cup of ginger-turmeric tea and a small handful of walnuts.
Lunch: Rajma Curry (kidney beans cooked with ginger and turmeric). 1 small serving of brown rice or quinoa. Sautéed spinach with garlic.
Evening snack: 1 small bowl of roasted chana or spiced makhanas.
Dinner: Vegetable Curry with zucchini, bell peppers, and broccoli in a light tomato-based sauce. 1 bajra or ragi roti. A side of beetroot salad.

Breakfast: Idli with sambar (lentil stew loaded with vegetables and anti-inflammatory spices like turmeric). 1 glass of fresh vegetable juice (carrot, beetroot, ginger).
Mid-morning snack: A handful of seeds (pumpkin, chia, or flax).
Lunch: Fish Curry cooked with turmeric, coconut milk, and curry leaves. 1 small serving of red rice. Stir-fried green beans and carrots.
Evening snack: 1 cup of green tea with 2-3 spiced almonds or roasted sunflower seeds.
Dinner: Stuffed Bajra Roti: Filled with mashed, spiced sweet potato or methi (fenugreek leaves). 1 cup of vegetable soup (pumpkin or spinach).

Breakfast: Poha: Flattened rice cooked with turmeric, curry leaves, peanuts, and vegetables like peas and carrots. A small glass of almond milk.
Mid-morning snack: 1 small bowl of papaya slices with a sprinkle of flax seeds.
Lunch: Chickpea Curry (chana masala) with ginger and turmeric. 1 small jowar roti or a serving of quinoa. A fresh cabbage and carrot salad with lemon juice.
Evening snack: 1 glass of buttermilk (chaas) with a pinch of cumin and mint.
Dinner: Paneer Bhurji (scrambled cottage cheese with turmeric, tomatoes, and green peas). 1 bajra roti. Sautéed spinach and mushroom on the side.

Breakfast: Ragi Porridge cooked with almond milk and sweetened with a small amount of jaggery. A handful of walnuts.
Mid-morning snack: 1 glass of tender coconut water with a pinch of chia seeds.
Lunch: Masoor Dal Curry with added spinach. 1 cup of red rice or 1 millet roti. A side of steamed okra and pumpkin salad.
Evening snack: 1 small apple with a teaspoon of peanut butter or almond butter.
Dinner: Grilled Salmon (or tofu for vegetarians) with turmeric, garlic, and olive oil. 1 small serving of quinoa. A warm spinach and beetroot salad.

Breakfast: Daliya (Broken Wheat) Khichdi cooked with turmeric, ginger, and seasonal vegetables like carrots and beans. 1 boiled egg or a handful of roasted seeds for protein.
Mid-morning snack: 1 small bowl of mixed berries or an orange.
Lunch: Bhindi Masala (okra stir-fry with turmeric, onions, and tomatoes). 1 small serving of brown rice. A side of steamed green beans.
Evening snack: 1 cup of ginger-turmeric tea with 2-3 roasted makhanas.
Dinner: Vegetable Stew made with coconut milk, turmeric, and seasonal vegetables. 1 millet roti or a small bowl of quinoa. Fresh cucumber-tomato salad with olive oil.