Breakfast

You can have a breakfast which contains less than 350 calories. Here are some options
Two rotis along with half a cup lentil gravy or tofu gravy
ken wheat upma and a cup of low fat milk
OR
2 Idlis and half a cup of sambar and cup of low fat milk
Mid Morning Snack
You can use boiled pulses, green salads, low- calorie fruits or nuts as a snack
Take cup melon/cucumber and carrot salad or 20 grapes or a fistful of peanuts/ almonds/ melon seeds.
Make sure that the calorie consumption is between 50-70 calories.
Lunch
There are multiple options for vegetarian lunch. You can eat rotis with vegetables or go for brown rice and vegetable gravies or have
some roti and rice, according to your preference. Make sure that the calories do not exceed 350 calories. Here are some suggestions
for your best vegan diet for weight loss.
1 cup brown rice (not to exceed 200 grams cooked rice) and cup mixed vegetable gravy along with one bowl mixed vegetable
salad and 1 small bowl raitha or low fat curd. Ensure that the vegetables are cooked using low fat oil and without adding coconut.
2 rotis with cup vegetable gravy of your choice and one small cup raitha or green salad.
You can change the above menu to cup rice, and one roti with vegetable gravy, if you prefer to eat both rice and roti for lunch.
If you feel that your stomach is not full, try having some clear soup before having your lunch.
Evening
In the evening you can opt for any of these
Green tea
Buttermilk
Salted lime juice
Half cup oats cooked in low fat milk or water
If you prefer to eat some snacks, you can select any of the mid morning snack or can opt for a half cup of cooked pulses or beans.
Dinner
Start your dinner with any thin soup. You can eat 2 rotis or one quarter plate upma or 3 slices of brown bread or one bowl of oats at
night along with cup vegetable and 1 bowl of salad.
Healthy Vegetarian Meals To Lose Weight
If you are looking for healthy vegetarian meals to lose weight, you have to make changes in the preparation of the meals as well.
Select healthy cooking oil like rice bran oil or olive oil to prepare the food. Do not include more than 2 teaspoons of oil in your daily
intake, if you want to lose weight. Avoid the use of sugar and reduce the amount of salt in your meals. Try to bring variety to your
meals using new ingredients every day to avoid repetitiveness. Try to include more of raw fruits and vegetables in your vegetarian
meals in the form of salads to reduce weight effectively. Totally avoid deep fried food items and give preference to cooking methods
such as steaming, boiling and grilling. If you feel hungry in between meals opt for soups and salads to keep the appetite in control.

Weight Loss Indian Recipes

The following are some of the tasty Indian recipes that you can prepare that will also help you to lose weight.
1. Oats
There is no better way to start our day than having a bowl full of oats. It is the healthiest food that you can ever eat and it is now
becoming one of the most common ingredients that people use to prepare their breakfast, lunch or dinner. Oats help in controlling
blood pressure, reducing cholesterol, reducing weight, reduces the risk of heart diseases as well as Type 2 diabetes and boosts
immune system. The following are the healthy recipes that you can prepare using oats.
a) Lemon Oats
If you want to prepare a spicy, tasty and healthy Indian oats recipe, then lemon oats is a very good option.
Ingredients:
Oats a cup
Water- 1 cup
Turmeric Powder -1/4 tsp
Lemon Juice 1 to 1 tbsp
Salt to Taste
Tempering Ingredients:
Olive oil 1 tbsp
Mustard Seeds tsp
Green Chilies 2 to 3 nos (slit)
Peanuts 1 tbsp
Black Gram -1 tsp
Bengal Gram tbsp
Curry Leaves 6 to 8
Asafoetida a pinch
Preparation:

Heat a non stick pan and dry roast the half cup of oats for a couple of minutes on low flame. Keep this aside.
Now add oil in another pan and add Mustard seeds, Bengal Gram and Black Gram and stir it for a minute or so. Now add slit green
chilies, turmeric powder and curry leaves and stir well.
Add the peanuts and fry for a minute. Now add one cup of water and salt to taste and then allow it to boil.
Once the water is boiling, add the oats and keep on stirring for 2 to 3 minutes.
The oats would be cooked and you can turn off the flame.
Add lemon juice to the prepared oats, mix well and serve it hot.
b) Oats Idli
One of the best healthy breakfast or dinner recipes is the oats idli. This dish is high in fiber and is also very nutritious. You will only
need to use very little oil to prepare this dish and is an ideal alternative for people looking to cut down on oily food.
Ingredients:
Oats - 1 cup
Curd cup
Wheat Rava cup
1 cup of finely chopped mixed vegetables of your choice
Water- 1 cup
Coriander Leaves 1 tbsp (finely chopped)
Eno fruit salt tsp
Ingredients For Tempering:
Olive oil 1 tbsp
Black Gram 1 tbsp
Bengal Gram 1 tbsp
Mustard tbsp
Green Chilies 2 nos (finely chopped)
Curry Leaves 5 to 6
Preparation:
In a non stick pan, dry roast the oats for 2 to 3 minutes. Let it cool down and then blend it in a blender for about a minute.
In a pan, add oil and add the tempering ingredients and saut for one to two minutes. Once the ingredients turn brown, add finely
chopped vegetables and coriander leaves and saut for another 2 to 3 minutes.
Add the wheat rava to this mixture and saut for another minute.
Transfer this mixture to a mixing bowl and add the ground oats, salt, curd and water and mix it well so that it turns into an idli batter
consistency.
Add the eno fruit salt only when you are ready to make the idlis.
Grease idli plates with a little bit of oil and pour the required amount of batter in each of the plates.
Pour the batter in an idli pan and cook for 15 to 20 minutes.
Remove the oats idlis from the pan and serve hot with tomato chutney.
2. Tomatoes
Tomatoes are rich in lycopene, which is recommended by nutrition experts and dieticians. Adding tomato soups in your diet will help
in reducing your appetite and thereby help in reducing overall weight. Tomatoes are known for its anti inflammatory and antioxidant
properties.

a) Spicy Indian Tomato Soup

Ingredients:
1 number each of potato, carrot and onion
1 cup of chopped tomatoes
250 ml water
250 ml of vegetable stock
1 tbsp of tomato puree
tsp chili powder
Salt to taste
Preparation:
Add sliced onions, diced carrots, chopped potatoes in a saucepan. Now pour water and vegetable stock and mix it well.
Put the saucepan on high flame and boil the mixture. Add chopped tomatoes, tomato puree, salt and chili powder and then simmer
for about 20 to 25 minutes. Stir the mixture occasionally.
Add water as and when required. Once done, turn off the flame and put the mixture in a blender and blend it to make a smooth saucy
soup. Transfer this soup into a soup bowl and serve it hot.
b) Tomato And Basil Soup
Ingredients:
1 large potato
5 to 7 raw tomatoes
1 onion
3 to 4 cloves of garlic
inch ginger
2 tbsp of tomato puree
1 tbsp olive oil
Fresh chopped basil leaves (a bunch)
Salt and pepper to taste
tsp chili flakes
Preparation:
Finely chop onions, tomatoes, garlic and potatoes and keep aside.
Take a medium sized saucepan, add 1 tbsp olive oil and fry onions and garlic till they become soft. Now add potatoes to this mixture
and saut for a minute and then add half a liter of water.
Allow the mixture to boil and once you find the potatoes to be semi-cooked, add tomato puree and the chopped tomatoes. Now
simmer and cook these ingredients until potatoes are completely done.
Add finely chopped basil, salt and pepper in the final bit of the simmering process and then turn off the heat.

Transfer the soup into a soup bowl and serve it hot with bread sticks.
3. Ragi
Ragi is a very popular annual plant that is loaded with a lot of healthy nutrients. It is a very good source for iron, proteins, calcium and
other minerals. It is also very rich in fiber and is a very good food for weight loss as it contains very less saturated fat. It will help in
controlling diabetes, cholesterol and blood pressure and is also known to help in digestion. The following are some of the Ragi recipes
that will help you to lose weight.
a) Ragi Malt
Ragi malt is an energy drink that is very commonly used in South India. It is a natural health drink that will help in energizing the
body and you can substitute your breakfast fruit juices with ragi malt to keep you active throughout the day.
Ingredients:
Ragi Flour- a cup
Skim milk 1/4th cup
Water 1 cup
Powdered Jaggery- 1 tbsp
Cardamom powder 1 tsp
Procedure:
In a mixing bowl, add the ragi flour and slowly add water to this flour. Keep on stirring while adding the water so that no lumps are
formed. Make this into a smooth paste.
Now, heat skim milk in a pan and bring it to boil. Add the ragi flour paste along with cardamom powder and keep stirring the milk.
Now add the jaggery powder and simmer this for about 5 minutes on low flame. Make sure that stir the mixture continuously.
Allow it to cool and your healthy ragi malt drink is ready.
b) Ragi Upma
Ragi upma is a very popular South Indian breakfast dish that is not just delicious to taste but is also very healthy. Eating ragi upma in
the morning will help in reduction of food cravings and you will feel full for the most part of the day.
Ingredients:
Ragi flour 1 cup
Cumin seeds and mustard seeds - tsp each
Olive Oil - 1 tsp
Black Gram tsp
Bengal gram tsp
One Onion, finely chopped
a tomato, finely chopped
2 finely chopped green chilies
Coriander leaves 1 tbsp (finely chopped)
Curry Leaves - 6 to 7
Water - 2 cups
Turmeric Powder tsp
Lemon Juice 1 tsp
Procedure:
Add olive oil in a saucepan and then add the Ragi flour in the pan. Saute the flour until roasted aroma fills the air.
Now add a little bit of oil in a fresh pan and add mustard and cumin seeds. Let it crackle and now add the Bengal gram and Black
gram and saute them till they turn golden brown.
Add onions, curry leaves and saute for 2 minutes. Now add tomatoes and then saute for another 1 minute.
Now add salt to the mixture and pour two cups of water. Bring the water to a boil. Once done, add the sauteed Ragi flour into the pan
and stir it frequently.
Mix it well and then cover the pan with a lid and let it cook for 4 to 5 minutes. Simmer the flame when you cover the pan with a lid.
Finally, turn off the flame and add lemon juice and chopped coriander leaves and serve it hot.
Weight Loss Indian Diet Plan
Whenever you search the internet for a diet plan, you will always come across diet plans that are suited for the western culture. If you
are an Indian and have spent most part of your life in India munching on the wide variety of Indian foods, it is very difficult for you to
follow the American diet plan that will help in reducing weight. You would be longing to find an Indian diet plan that will help you to
reduce weight so that you eat what you have been eating so far and yet lose weight. The following is an Indian weight loss diet chart
that you need to follow to shed off the extra kilos in your body easily.
1200 Calorie Vegetarian Indian Diet Plan Menu To Lose Weight
By following this menu guide, you will be able to restrict your food consumption to just 1200 calories to 1300 calories a day and
thereby you will feel lighter after a couple of weeks of following this weight loss diet menu. The vegetarian diet menu is as follows:
Early Morning (7 Am):
o A glass of lukewarm water with lemon (0 calories).
o A cup of tea with skim milk, no sugar and 2 biscuits (90 calories)
Breakfast (8 am):
o 2 Wheat Rotis or chapattis + cup of Paneer gravy (tofu is better) (330 calories).
Or
o A plate of brown bread upma and a cup of skim milk (300 calories).
Mid Morning Snack: (10:30 am):
o A banana or 20 Grapes or cup melon (50 calories).
Lunch (1 pm):
o 1 cup of brown rice (200 grams) + cup mixed vegetables + one small bowl of Raitha + 1 bowl vegetable salad (345 calories).
Evening (4 pm):
o Butter Milk 1 glass or 1 cup (35 calories)
Dinner (8 pm):
2 Chappatis or Rotis + 1 bowl of Vegetable Soup + 1 bowl of salad (370 calories)
The total calories you will consume in this vegetarian diet is about 1220 calories.
1200 Calorie Non Vegetarian Indian Diet Plan Menu For Weight Loss

If you are a non vegetarian and do not like to eat a lot of vegetables to lose weight, then there is no need to worry. You can also lose a
considerable amount of weight by including non vegetarian dishes in your daily menu. The following is the non vegetarian Indian diet
plan for weight loss.
Early Morning (7 Am):
o A glass of lukewarm water with lemon (0 calories).
o A cup of tea with skim milk, no sugar and 2 biscuits (90 calories)
Breakfast (8 am):
o 2 Slices of brown bread + 2 hard boiled eggs (290 calories).
Or
o 1 Slice of brown bread + 2 scrambled egg + 1 cup skimmed milk without sugar (310 calories).
Mid Morning Snack: (10:30 am):
o A banana or 20 Grapes or cup melon or fistful of almonds or walnuts (50 calories).
Lunch (1 pm):
o 1 cup of brown rice (200 grams) + cup mixed vegetables + 100 grams of chicken (boiled or stir fried in olive oil) + 1 bowl
vegetable salad (360 calories).
Evening (4 pm):
o Butter Milk 1 glass or 1 cup (35 calories).
Dinner (8 pm):
1 Chappati or Roti + cup of Lentils dal + 50 grams of fish (rich in omega 3 fatty acids) + 1 bowl of raitha (380 calories).
The total calorie that you will be consuming a day by following this non-vegetarian diet menu is around 1225 calories.
By following this diet plan, you will be able to lose weight by eating all your favorite foods. You do not need to do rigorous workouts
and just need to do mild exercises to enjoy weight loss with this diet. If you are looking to lose weight within a short span of time,
then the 1200 calorie diet plan will help you to shed extra kilos by making a little bit of adjustment to your lifestyle and diet.
Top Healthy Vegetable Juices For Weight Loss
There is no doubt that consuming fresh vegetables and fruits will help you to stay healthy and fit and these foods are considered to
be an excellent replacement for your daily meals. Juicing the vegetables is also an excellent way to shed the excess fat that you are
carrying on your body. It is one of the most easiest and effective ways to lose excess body weight and it is also loaded with a lot of
nutrients. The vegetable juices will help in cleansing your body, help in weight loss as well as boosting your metabolism. It has been
found out that drinking a glass of fresh vegetable juice every day will help in losing weight quickly as juice gets easily absorbed by
the body than eating raw vegetables. The following are some of the vegetable juices that you can consume for effective weight loss.
1. Carrot Juice
Carrot juice is rich in dietary fiber and is also very good for improving eyesight. It will help in promoting higher levels of testosterone
and thereby helps to reduce the body fat. Carrot juices will also help in improving the bodys self defense mechanism apart from
losing excess weight. Taking a glass of carrot juice every day after a gym session will help in keeping your stomach full till lunchtime.
2. Beet-Root Juice
Another important vegetable juice that will help with weight loss and must always be part of any weight loss diet is beetroot juice. It
is full of nutrients and contains no cholesterol or fat. It will help you to burn more calories while exercising and will also give you the
strength and stamina to go for rigorous workouts. Beet-root juice has high fiber content and has nutrients that will make you feel full
all day long. Drinking a glass of beetroot juice for breakfast everyday morning will help in providing you with the necessary soluble
and insoluble dietary fiber as well as improve bowel movement.
3. Cabbage Juice
Cabbage is one of the vegetables that is very low in calories and it just contains 16 calories per serving. Cabbage juice is highly
beneficial for people who are looking to lose weight quickly. It will also help in boosting the self defense mechanism of the body.
Regular consumption of cabbage juice will help in reducing the risk of developing diabetes disease as it is rich in Vitamin C and
anthocyanin. Cabbage juice will help in cutting down your craving towards salty or sugary foods. You can drink this juice any time
before or after meals or even as a snack replacement.
4. Cucumber Juice
This juice is highly effective in reducing weight. Cucumber juice has diuretic properties and helps in removing fat and toxins from the
body. Cucumber juice helps to break down the fat from the body and eliminates it through urine. Drinking cucumber juice helps to
increase the metabolic rate of the body which is important for attaining weight loss. It refreshes the body and provides you with a
glowing skin and clear complexion. If you are suffering from acidity, heartburn or stomach ulcer you will get relief by taking this juice.
You can drink cucumber juice before each meal to control reduces your appetite or you can have them in between meals to keep your
stomach feel full. You can mix some carrots in this juice to make it tastier and healthier.
5. Celery Juice
If you are to shed the excess weight from your body, then celery juice is the best option. The overall caloric content is very low and it
helps in reducing cellulite formation in the body. It reduces the puffiness of the body as it acts as a diuretic. This juice is rich in fiber
and contains vitamins, antioxidants and minerals which are necessary for the proper health. It helps to control the cholesterol level
and prevents digestive problems. This juice is effective in preventing calcification in the body and prevents the formation of stones.
Vegetable Juices Benefits
Consuming vegetables in the form of juices will help in taking in more vegetables than what a normal person can eat.
These juices will help in improving the digestive system by providing a soothing and healing effect.
As these juices have high levels of dietary fiber, they will aid in weight loss.
It will help in controlling your hunger pangs and will make you feel fuller.
It is loaded with vitamins, minerals, fibers and antioxidants. This will help in improving your immune system.
These juices will help in improving the pH levels of your body and thereby will help in boosting the energy levels of your body.
These juices will help in controlling cholesterol as it does not have any saturated fats or sodium in it.
Drinking vegetable juices three times a day is said to lessen the chance of a person to develop Alzheimers disease.