Vegetarian Fat-Loss Diet Plan

High-protein, high-fibre Indian vegetarian day built around dal, paneer, curd and soya — no fad foods.

Best for: Vegetarian adults around 60–75 kg aiming to lose 0.5 kg a week

1. Early morning

   6:00 AM

   • Almonds (10 pieces (14 g))80 kcal
   • Chai with milk & sugar (1 cup)90 kcal

   170 kcal · 6 g protein

2. Breakfast

   8:30 AM

   • 2 × Besan chilla (1 medium)300 kcal
   • Hung curd / Greek yoghurt (150 g)130 kcal

   430 kcal · 28 g protein

3. Lunch

   1:30 PM

   • 2 × Whole-wheat roti (1 medium (40 g))220 kcal
   • Moong dal (cooked) (1 katori (150 g))150 kcal
   • Soya matar sabzi (1 katori (150 g))180 kcal
   • Green salad (1 bowl)35 kcal

   585 kcal · 32 g protein

4. Pre-workout

   5:00 PM

   • Banana (1 medium)105 kcal
   • Chaas (buttermilk) (1 glass (250 ml))45 kcal

   150 kcal · 4 g protein

5. Dinner

   8:30 PM

   • Low-fat paneer (100 g)170 kcal
   • Mixed veg sabzi (1 katori (150 g))120 kcal
   • Whole-wheat roti (1 medium (40 g))110 kcal

   400 kcal · 27 g protein

General guidance for healthy adults. If you have diabetes, kidney, thyroid or other conditions, check with your doctor or a registered dietitian first.