1400 Calorie Veg Diet Plan

This Indian diet plan is a part of our September weight loss challenge. It is designed to help you achieve the pre festive season weight loss goals. This diet plan is meant for maintaining a balanced and nutritious diet throughout the month. It contains food from all the important food groups, it is simple and yet highly balanced and easy to follow

Highlights of September weight loss diet challenge

• What to eat

• 40 % veggies per meal (semi cooked)
• 25 % quality protein per meal
• 10 % healthy fat
• High protein snacks
• Drink water 30 minutes pre and post every main meal
• Other things to follow in September
• Have 5-6 small meals
• Have your dinner at least 3 hours before going to bed
• Follow intermittent fasting (minimum 14 : 10)
• Eat with PFF method
• Do weekly detox once a week (avoid grains, pulses, nuts and seeds)

What to avoid completely in the month of September ?

• Zero processed food
• Zero packaged food
• Zero refined sugar and refined flour

2 weeks diet plan

• Start your day with 2 glasses of luke warm water, followed by methi seeds water
• You can break your fast with fresh seasonal fruit or handful of soaked nuts and raisins
• Enjoy any seasonal fruit or mid morning snack
• Have handful of roasted chana, grains, murmura, phool makhana as evening snack
• Find recipes for all of these on our recipe channel ‘ FitFoodFlavours’

Week 1

	Breakfast	Lunch	Dinner
Mon	2 medium / small instant moong dal and oats dosa with veggies and coconut chutney	1 medium bowl quinoa veggie salad and raita	1 cup dal soup, pumpkin sabzi, salad and 1 roti
Tue	Ragi carrot malt smoothie	1 cup chana dal with 1 roti, 1 cup veggies and curd	1 medium bowl mix vegetable dalia
Wed Detox	Multivitamin juice (sweet lime carrot and pomegranate)	Mix veg salad	Vegetable stew
Thrus	1 katori mix veg poha with 1 cup steamed veggies	Low fat paneer rice vegetable pulao	1 cup moong dal soup grilled with vegetable and 1 roti
Fri	2 small besan chilla with veggies and green chutney	1 cup kala chana sabzi with 1 cup veggies and 1 roti	1 cup tomato rasam, bhindi sabzi, 1 ragi roti and veggies
Sat	1 katori vegetable upma with veggies	1 cup dal, 1 roti, 1 cup sabzi and 1/2 cup raita	1.5 bowl multigrain dalia vegetable soup
Sun	2 paneer toast (whole wheat bread)	Love meal	1 medium bowl mix veg lentil soup

Week 2

	Breakfast	Lunch	Dinner
Mon	2 medium / small instant moong dal uttapam with veggies and coconut chutney	1 medium bowl boiled chana veggies salad and fresh curd	1 ragi roti, 1 cup paneer capsicum sabzi and veggies
Tue	Oats chia smoothie made in curd	Lobia curry, veggies, roti and curd	Sweet carrot dalia
Wed Detox	Multivitamin juice (sweet lime carrot and pomegranate)	Mix veg salad	Vegetable stew
Thrus	2 medium ragi chilla, veggies and coconut chutney	1 medium bowl soaked moong dal rice, veggies and 1/2 cup curd	Grilled low fat paneer / tofu (80 grams) with veggies
Fri	1 dal / paneer parantha, veggies and makhan	1 cup rajma, rice, veggies and curd	1 medium bowl multigrain vegetable khichadi
Sat	1 katori oats upma with veggies	1 ragi roti / raggi mudde, dal and veggies	1 paneer roti wrap with veggies
Sun	Homemade granola (6 tbsp) and milk	Love meal	1 bowl mix veg lentil soup