Generic Weight Loss Diet Plan – Veg & Non-Veg Options with Complete Nutrition

Losing weight doesn’t have to mean starving yourself. The key is balanced nutrition – meeting all your macro (protein, carbs, fats) and micro (vitamins, minerals) needs while staying in a calorie deficit.

Here’s a 1500–1700 kcal/day diet plan designed for weight loss + complete nutrition.
Includes Veg & Non-Veg options, with 3–4 choices for each meal.

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Why This Diet Works

✅ Creates a mild calorie deficit
✅ Keeps you full with high protein & fiber
✅ Prevents nutrient deficiencies
✅ Supports metabolism & fat loss

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Daily Meal Plan

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1️⃣ Early Morning (7 AM) – Hydration & Metabolism Boost (~20–40 kcal)

💧 Options:

• Warm lemon water + 1 tsp chia seeds
• Green tea with 2–3 soaked almonds
• Black coffee (no sugar) + 2 walnuts

Nutrition: Hydration, antioxidants, omega-3 fats

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2️⃣ Breakfast (8–9 AM) – High Protein + High Fiber (~350–400 kcal)

🥙 Veg Options:

1. 2 multigrain rotis (60g atta) + 1 cup mixed veg paneer/tofu bhurji (100g)
2. 1 cup oats (40g) in milk/water + 1 tbsp peanut butter + ½ banana
3. Vegetable upma/poha (50g rawa/flattened rice) + 1 boiled egg (optional)

🍳 Non-Veg Options:

1. 2 boiled eggs + 2 egg whites + 1 slice multigrain bread + cucumber/tomato salad
2. Omelette with 2 whole eggs + 2 egg whites + spinach/tomato + 1 toast
3. Chicken breast strips (80g) + 1 chapati + salad

Nutrition: ~20–25g protein | 35–40g carbs | 8–10g fat

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3️⃣ Mid-Morning Snack (11 AM) – Light but Filling (~150 kcal)

🥙 Veg Options:

• 1 apple + 10 soaked almonds
• 1 cup low-fat curd with chia seeds
• 1 handful roasted chana

🍳 Non-Veg Option:

• Boiled egg white salad + cucumber

Nutrition: Fiber, healthy fats, vitamins

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4️⃣ Lunch (1–2 PM) – Balanced Meal (~400–450 kcal)

🥙 Veg Options:

1. 1 cup brown rice (40g raw) + 1 cup dal + mixed veg sabzi
2. 2 multigrain rotis (60g atta) + 1 cup rajma/chole + salad
3. Quinoa (40g raw) + paneer curry + spinach salad

🍳 Non-Veg Options:

1. 1 cup brown rice (40g raw) + grilled chicken (100g) + sautéed veggies
2. 2 rotis + fish curry (100g) + cucumber salad
3. Chicken breast strips (120g) + quinoa + broccoli

Nutrition: ~20–25g protein | 45–50g carbs | 10–12g fat

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5️⃣ Evening Snack (4–5 PM) – Energy Boost (~150–200 kcal)

🥙 Veg Options:

• 1 cup green tea + 2 whole grain crackers
• 1 protein shake (20g whey in water)
• 1 small sweet potato (100g)

🍳 Non-Veg Option:

• Tuna salad (80g canned tuna in water + veggies)

Nutrition: Protein, complex carbs, antioxidants

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6️⃣ Dinner (7–8 PM) – Light & High Protein (~350–400 kcal)

🥙 Veg Options:

1. 1 roti + 1 cup dal + sautéed veggies
2. Paneer/tofu stir-fry (100g) + cucumber salad
3. Moong dal cheela (2) with mint chutney

🍳 Non-Veg Options:

1. Grilled fish (100g) + stir-fried veggies
2. Egg curry (2 eggs) + 1 roti + salad
3. Chicken soup (120g chicken) + 1 multigrain toast

Nutrition: ~20–25g protein | Low carbs | Healthy fats

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7️⃣ Bedtime (Optional) – Recovery (~50–100 kcal)

• 1 cup warm turmeric milk (150ml low-fat milk)
• Chamomile tea

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Nutrition Profile (Approx per day)

• Calories: 1500–1700 kcal
• Protein: 90–110g
• Carbs: 150–170g
• Fat: 35–45g
• Fiber: 25–30g
• Micronutrients: Calcium, Iron, Vitamin C, Vitamin A, Magnesium

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FAQs

1. Can I follow this diet daily?
Yes, it’s balanced and covers all essential nutrients.

2. Can I swap meals?
Yes – choose any option per time slot.

3. How soon will I see results?
With regular exercise, expect 2–4 kg weight loss in a month.

4. Is this suitable for diabetics?
Mostly yes, but portion control and medical advice are recommended.

💡 Pro Tips for Faster & Sustainable Weight Loss

1. Stay Hydrated – Drink at least 2.5–3 liters of water daily to improve metabolism and control cravings.
2. Eat Slowly & Mindfully – Take 20–25 minutes to finish meals to prevent overeating.
3. Avoid Liquid Calories – Cut down on sugary drinks, sodas, packaged juices, and excessive alcohol.
4. Increase NEAT (Non-Exercise Activity) – Walk, take stairs, and stay active throughout the day.
5. Prioritize Protein in Every Meal – Helps preserve muscle mass while losing fat.
6. Don’t Skip Healthy Fats – Include nuts, seeds, avocado, and olive oil for hormone balance.
7. Plan Meals in Advance – Reduces the temptation for unhealthy last-minute choices.
8. Sleep Well – Aim for 7–8 hours of quality sleep to aid recovery and appetite control.
9. Track Progress, Not Just Weight – Use measurements, photos, and strength levels as success markers.
10. Stay Consistent, Not Perfect – Occasional treats are fine, but stick to your plan 80–90% of the time.