Monday to Sunday diet plan to lose 7kgs in just a month

Are you determined to lose weight but struggling to find a plan that fits into your daily life? If the goal is to lose around 7 kgs in a month, a structured weekly diet can be the game-changer you need! This Monday-to-Sunday diet includes flavourful and filling meals that boost metabolism, cut down on calories, and nourish the body without making us feel deprived. Ready to begin the transformation? Follow this easy and delicious meal plan each day, and see our health improve alongside our weight goals.

Breakfast:
Portion: A bowl of poha with vegetables or two idlis with sambhar.
Why: These choices are low in calories, rich in fibre, and give a steady release of energy to start the day without feeling bloated.

Lunch:
Portion: A small bowl of dal, one chapati, a bowl of salad, and a cup of plain curd.
Why: Protein-rich dal and fibre-filled salad keep you full while curd aids digestion.

Dinner:
Portion: Vegetable soup or a light khichdi with a side of cucumber and carrot sticks.
Why: Light dinners support better digestion and provide essential vitamins and minerals from veggies.

Dinner:
Portion: A bowl of mixed vegetable curry with a side of one multigrain chapati.
Why: Multigrain chapati has fibre and fewer carbs, making it a good option for a weight-loss meal.

Breakfast:
Portion: A smoothie made from spinach, apple, and banana, blended with a cup of unsweetened almond milk.
Why: This green smoothie is a power pack of nutrients and antioxidants, promoting fullness and hydration.

Lunch:
Portion: Brown rice with a bowl of dal, mixed vegetable sabzi, and salad.
Why: Brown rice is lower in carbs and higher in fibre, helping with slower glucose release and sustained energy.

Dinner:
Portion: A serving of vegetable stir-fry with paneer.
Why: Stir-fried veggies are low in calories and full of fibre, while tofu or paneer provides protein.

Breakfast:
Portion: A bowl of oats porridge with chia seeds and a few almonds.
Why: Oats are packed with fibre, keeping you fuller for longer, while chia seeds add healthy fats.

Lunch:

Portion: A bowl of vegetable dalia with a side of salad.
Why: Dalia is easy to digest and low in calories, yet it provides essential nutrients and keeps you satisfied.

Dinner:
Portion: Quinoa or millet pulao with assorted vegetables.
Why: Quinoa is rich in protein and fibre, making it a satisfying dinner option that also supports weight loss.

Breakfast:
Portion: Fresh fruit bowl with a few walnuts and a handful of soaked chia seeds.
Why: Fruits are rich in vitamins, and walnuts and chia seeds offer healthy fats that curb hunger.

Lunch:
Portion: One chapati with a small portion of chickpea or rajma curry and salad.
Why: Legumes like chickpeas and rajma are excellent sources of protein and fibre, keeping you full.

Dinner:
Portion: A bowl of vegetable soup (tomato, carrot, or beetroot) and a small portion of steamed sprouts.
Why: Soups are light, easy to digest, and aid in hydration, making them a great dinner choice for weight loss.

Breakfast:
Portion: Scrambled eggs (or paneer scramble) with sautéed spinach.
Why: Eggs or paneer offer a protein-packed breakfast that supports muscle maintenance and boosts metabolism.

Lunch:
Portion: Small portion of fish curry (or grilled chicken if non-vegetarian) with brown rice and a side of salad.
Why: Protein from fish or chicken provides essential amino acids, helping with muscle recovery and growth.

Dinner:
Portion: Vegetable stew with a small portion of barley or one roti.
Why: Barley is high in fibre, while vegetable stew provides necessary nutrients with minimal calories.

Breakfast:
Portion: A smoothie bowl made with berries, bananas, and a tablespoon of flax seeds.
Why: Berries are rich in antioxidants, and flax seeds add fibre, keeping your gut healthy.

Lunch:
Portion: A serving of moong dal khichdi with a side of mixed vegetable salad.
Why: Khichdi is a complete protein and a gentle way to reset the digestive system for the week ahead.

Dinner:
Portion: Grilled vegetable salad with a few pieces of paneer or chickpeas for added protein.
Why: Light and nutritious, this salad helps detox the body and is an ideal way to wrap up the week.