How
To Lose Weight in 4 Weeks?
Week 1: Weight Loss Diet
Early morning: 1 fruit of your choice + 3-4
mixed seeds such as watermelon, flax, sesame, melon to name a few.
Breakfast: Open paneer sandwich with
mint chutney / 2 idlis with sambhar / Akki roti with dill leaves and sambhar /
2 egg omelette with 2 whole grain bread slices / 2 multigrain mixed vegetable
parathas + 1 glass of vegetable juice of your choice.
Mid-morning: 4 walnuts and 2 dates / Fruit
of your choice/tender coconut water with malai
Pre-lunch: 1 plate of preferred salad
with vinegar dressing. Recipe suggestion from blog
Lunch: 2 multigrain roti / 1 Katori red or brown
rice + 1 bowl dal / pulses like rajma / Egg bhurji / non-veg subji + 1 bowl
low-fat curd
Mid-evening: 1 glass of tea or coffee / 1
glass buttermilk
Snack: 1 fruit of your choice / 1 glass whey
protein drink /1 bowl Sprouts bhel
Dinner: 1 bowl chicken gravy + 1 bowl rice / 2
multigrain rotis + salad + 1 bowl low-fat curd / 1 bowl vegetable dalia upma or 1 bowl millet vegetable upma + 1 bowl
sambhar + 1 bowl of salad or soup
Post-dinner (if you are up late): 4-5
pieces of nuts/ 1 glass warm low-fat milk
Week 2: Weight Loss Diet
Early morning: 10 ml wheatgrass juice + 5 to
6 almonds and walnuts
Breakfast: 2 medium vegetable uthappam
with sambhar / 1 bowl vegetable dalia upma + chutney / 2 medium paneer, oats
and ragi dosa with sambhar / 1 bowl fruit, flaxseed and oats porridge / 1 bowl
red rice or brown rice pulse-mixed pongal + 1 bowl sambhar / 1 sprouted red
rice poha + 1 glass vegetable juice of choice
Mid-morning: 1 glass Whey protein shake
with milk / assorted fruit platter / Trail mix/Tender coconut juice with the
malai.
Pre-lunch: 1 bowl minestrone soup with
more veggies and less of pasta.
Lunch: 2 multigrain roti + 1 bowl vegetable
subji / non-veg subji + 1 bowl boiled pulse chaat (rajma, chana, black chana,
green moong etc) / 1 bowl red or brown rice + 1 bowl mixed vegetable subji + 1
vegetable egg omlette.
Snack: 2 multigrain flour khakras / 1
fruit of your choice + 1 cup green tea / Trail mix with mixed seeds.
Dinner: 1 bowl vegetable brown rice basmati
chicken biryani/ vegetable pulao + 1 bowl vegetable raita + 1 bowl vegetable or
chicken salad of choice / 1 bowl steamed red rice + 1 bowl mixed vegetable
sambhar + 1 bowl non-veg / vegetable subji + 1 bowl salad of choice / 2
multigrain roti + 1 bowl mixed spiced dals / fish curry + 1 bowl curd.
Post-dinner (if you are up late): 1
glass of whey protein shake if missed during snack or simply a glass of warm
milk.
Early morning: 10 Spirulina or green leafy
veggie juice + 1 fruit of your choice
Breakfast: 1 bowl vegetable sprout poha
with chutney / 3-4 dal paddu with sambhar / 2 oats idli + sambhar / 2 methi
parantha with low-fat curd / 2 mixed vegetable adai uttapams + 1 bowl mixed veg
sambhar.
Mid-morning: 1 fruit of your
choice/fistful of Assorted nuts / 2 tbsp of trail mix
Pre-lunch: 1 bowl sprout salad of choice
/ 1 bowl mixed veggies chunky soup.
Lunch: 2 multigrain roti + 1 bowl veg or non-veg
(seafood, fish, chicken) subji of choice + 1 bowl of thick dal / 1 bowl red
rice + 1 bowl mixed vegetable sambhar + 1 bowl subji + 1 bowl low-fat curd
Snack: Til or peanut chikki with 1 cup spirulina
and mixed veggie juice.
Dinner: 1 bowl fruit and veggie mixed salad of
choice + 2 bran rotis (wheat roti or oat bran) + 1 bowl of non-veg subji / 1
bowl red rice or brown rice + 1 bowl dal + 1 bowl curd
Post-dinner (if you are up late): 1
glass of whey protein shake
Week 4: Weight Loss Diet
Early morning: 10 ml Amla juice + 3-4
walnuts and almonds mix.
Breakfast: 2 medium dal paranthas (made
from leftover dal if any) + 1 bowl low-fat curd / 2 Ragi veggies paddus with
peanut chutney / 2 small and fluffy vegetable pancakes / 2 paranthas + 1 bowl
vegetables raita / Paneer and vegetable rice bath (from leftover rice) + 1 bowl
curd / 2 idlis with sambhar
Mid-morning: Amaranth seeds chikki / 3-4
dry fruits / 1 bowl cut fresh fruits of choice
Pre-lunch: 1 bowl sprout salad / 1 bowl
grilled chicken or fish salad
Lunch: 1 bowl millet and dal khichdi + 1 bowl
mixed vegetable kadhai / 2 multigrain roti + 1 bowl non-veg subji or egg bhurji
+1 glass of spiced buttermilk / 2 vegetable millet uttapams + 1 bowl sambhar.
Snack: 1 cup spiced boiled corn or 1 corn on the
cob + 1 cup coffee, tea or green tea/ 1 Fruit of choice / 1 glass whey protein
drink
Dinner: 1 bowl vegetable and mixed seeds salad +
2 multigrain roti + 1 non-veg subji or dal of your choice / 1 bowl red or brown
rice + 1 bowl mix veg sambhar + 1 egg bhurji.
Post-dinner (if you are up late): 1
glass warm milk.
