January Weight Loss Diet Plan

Have you taken up our January challenge to lose weight ! If yes, then here is the 2 weeks Indian vegetarian diet / meal plan to help you achieve your weight loss goals. With this diet plan you can have a balanced and nutritious diet on a day to day basis. This diet plan is suitable for anyone trying to lose weight or live a healthy lifestyle. This Indian diet plan has all the major food groups as it’s integral part, it is very simple, highly balanced yet very easy to follow. Feel free to make changes in the meal plan as per food availability in your region and as per saeson.

Some pointers

  • This diet plan has 1300-1400 calories
  • All the nutrients your body needs are there in this meal plan

January Diet Challenges and Strategies

  • 2 daily serving of fruits
  • 4 serving of vegetables
  • No white food this month (refined food)
  • Milk and curd with spices
  • 5 millet serving in a week
  • One serving of greens daily
  • Chapati only in one meal daily
  • Make sure you eat without any distractions
  • Intermittent fasting minimum 13 : 11
  • Limit caffeine to 2-3 servings
  • Eay healthy fat in moderation
  • Finish your dinner 2-3 hours before bedtime
  • Stay hydrated and perform weekly detox to improve digestion

Week 1

Morning 0600 hrsBreakfast 0900 hrsMid MorningLunchSnack 1630 hrsDinner 2000 hrs
Mon2-3 glasses lukewarm water 5 overnight soaked almonds and 1 walnut1 bowl Veggies poha with peanut and lemonSeasonal fruit chaat1-2 multigrain chapati 1 bowl dal 1 bowl green veg sabzi Yogurt and SaladRoasted chana with jaggery Green tea Homemade pinni / ladoo1 bowl tomato soup 2-3 servings of sauteed vegetables
Tue2-3 glasses lukewarm water 5 overnight soaked almonds and 1 walnut1 bowl sprout salad with 30 grams tofuSeasonal fruits2 small palak paranthas 1 bowl unsalted curd sprinkled with cumin seeds powderRoasted unsalted makhana sprinkled with cinnamon powder Green tea with pinni / panjiriSalad with carrot, tomato, onion and broccoli blended with tofu or paneer
Wed2-3 glasses lukewarm water 5 overnight soaked almonds and 1 walnut1 bowl Homemade granola with milkSeasonal fruits1 small whole wheat roti 1/2 bowl sprouts 1 bowl kofta green curry sabzi 1 bowl salad 1 buttermilk1 bowl chickpea salad Green tea Pinni / panjiri1 bowl mix veg quinoa salad                  
Thru2-3 glasses lukewarm water 5 overnight soaked almonds and 1 walnut1 cup Green smoothieSeasonal fruitsVeg salad with boiled corn, beetroot, tomato and cabbageAny seasonal fruit or salad1.5 bowl mix vegetable soup
Fri2-3 glasses lukewarm water 5 overnight soaked almonds and 1 walnut2 Ragi chilla stuffed with veggiesSeasonal fruitsBiryani with seeds 1 bowl cucumber raita SaladBhelpuri with seeds Green tea with pinni or panjiriRegular khichadi with colorful vegetables : 1.5 bowl
Sat2-3 glasses lukewarm water 5 overnight soaked almonds and 1 walnutUttapam filled with vegetables Coconut chutneySeasonal fruits Handful trail mix seedsMoong dal dosa or masala dosa 1 bowl sambhar Peanut and coconut chutneyEnergy bar or sprouts veg salad :  1 medium bowl Green tea with pinni / panjiri1 medium bowl dal Stir fried green vegetables : 1 bowl
Sun2-3 glasses lukewarm water 5 overnight soaked almonds and 1 walnut1 stuffed parantha1 serving trail mixed seedsCheat meal4 small dhokla with chutney Green teaSoup

Week 2

 Morning 0600 hrsBreakfast 0900 hrsMid MorningLunchSnack 1630 hrsDinner 2000 hrs
Mon2-3 glasses lukewarm water 5 overnight soaked almonds and 5-6 raisins1 bowl whole wheat porridgeSeasonal fruitPea pulao 1 bowl rajma / chole Some curd and salad1 bowl Roasted unsalted peanuts Green tea with homemade pinni / panjiri1 bowl tomato soup 2-3 servings of sauteed vegetables
Tue2-3 glasses lukewarm water 5 overnight soaked almonds and 5-6 raisins1 bowl sprouts chaat with cooked oatsSeasonal fruitsBajra roti with desi ghee 1 bowl saag 1 bowl dal Salad JaggeryEnergy bar Green tea with pinni / panjiriSambhar with seasonal veggies 1.5 bowl dal
Wed2-3 glasses lukewarm water 5 overnight soaked almonds and 5-6 raisins1 cup Green detox smoothieOne handful trail mixFruit saladAny raw vegetable1 medium bowl vegetable soup          
Thru2-3 glasses lukewarm water 5 overnight soaked almonds and 5-6 raisins2 moong dal idliSeasonal fruitsCorn vegetable saladEnergy bar Green tea with pinni or panjiri1 bowl dal Crispy sauteed vegetable with tofu
Fri2-3 glasses lukewarm water 5 overnight soaked almonds and 5-6 raisins1 bowl veggies upmaOne handful trail mixWhole wheat flour roti 1 bowl dal 1 bowl soya chunk sabzi 1 bowl yogurt SaladTrail mix Pinni / panjiri with teaMillet roti with sabzi and salad
Sat2-3 glasses lukewarm water 5 overnight soaked almonds and 5-6 raisins1 bowl Overnight soaked oats mealSeasonal fruits  Paneer pulao 1 buttermilkRoasted unsalted makhana Green teaHomemade masala oats with veggies :  1 bowl
Sun2-3 glasses lukewarm water 5 overnight soaked almonds and 5-6 raisins1 stuffed paranthaApple smoothie with soaked chia seedsCheat meal2 small soya chaap Green teaSoup

Key Points

  • Avoid overcooked and reheated food items
  • Try to increase your activity levels
  • Walk for atleast 30-45 minutes
  • Try and get adequate sleep
  • Try to avoid stress
  • Try and reduce portion size
  • Avoid caffeinated beverages
  • Include nuts and seeds on a daily basis
  • Use whole grain cereals, whole grains and pulses, whole wheat porridge and oat in your diet
  • Mix rice with whiole grams or dal in ration of 1:1 to incorporate fiber
  • Consume salad with non fat dressings like lemon, vinegar
  • Include yogurt, buttermilk to enhance gut bacteria
  • Consume plainm clear soups without added starch or fat
  • Eat lesser salt and preserved food
  • Use omega rich food
  • Take fruits as dessert

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