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Free diet chart
Free diet chart for weight loss: 7 days of Indian home food
Reviewed by Deepika Jayaswal, Clinical Nutrition, 15+ years, Clinical Dietitian & Nutritionist · 2 Nov 2026
You don't need imported salads or expensive superfoods to lose weight. Your roti, rice, dal, sabzi and curd are enough; what matters is how much and when. This sample week is about 1,400–1,600 calories a day, uses home food from across India, and has been checked by a Clinical Dietitian & Nutritionist.
This chart is not for
- Pregnancy or breastfeeding
- Children and teenagers under 18
- Anyone with a medical condition or taking regular medicine: ask your doctor or dietitian first
Every day: On waking, a glass of warm water. Total oil for the day 3–4 teaspoons. 2.5–3 litres of water. Tea or coffee up to 2 cups, with little or no sugar. 1 katori = a 150 ml bowl; roti = a medium phulka without ghee.
| Day | Breakfast (8–9 am) | Mid-morning (11 am) | Lunch (1–2 pm) | Evening (5 pm) | Dinner (by 8:30 pm) |
|---|---|---|---|---|---|
| 1 | Vegetable poha, 1 katori, with 1 tbsp peanuts | 1 seasonal fruit | 2 roti, 1 katori dal, 1 katori sabzi, salad, 1 katori curd | Roasted chana, 30 g, with tea | 2 roti, 1 katori paneer bhurji or mixed veg, salad |
| 2 | 2 moong dal chilla, green chutney | Buttermilk, 1 glass | 1 katori rice, 1 katori dal or sambar, 1 katori sabzi, salad | Sprouts chaat, 1 katori | Vegetable dalia khichdi, 1.5 katori, with 1 katori curd |
| 3 | 2 idli, 1 katori sambar, 1 tbsp coconut chutney | 1 seasonal fruit | 2 roti, 1 katori rajma, salad, 1 glass buttermilk | 1 fruit or 5–6 almonds | 1 katori rice, 1 katori dal, 1 katori lauki or any green sabzi |
| 4 | Vegetable upma, 1 katori | Buttermilk, 1 glass | 2 roti, 1 katori chole, salad, 1 katori curd | Roasted makhana, 1 katori | 2 roti (wheat, bajra or ragi), 1 katori mixed veg, 1 katori dal |
| 5 | 2 besan chilla with vegetables, 1 katori curd | 1 seasonal fruit | 1 katori rice, 1 katori paneer or soya curry, 1 katori sabzi, salad | Roasted chana, 30 g, with tea | 2 roti, 1 katori palak dal, salad |
| 6 | 1 paneer or methi paratha (little oil), 1 katori curd | Buttermilk, 1 glass | Vegetable pulao, 1 katori, with raita and salad | Sprouts chaat, 1 katori | Moong dal khichdi, 1.5 katori, with curd and salad |
| 7 | 2 thin dosa (little oil), 1 katori sambar | 1 seasonal fruit | 2 roti, 1 katori kadhi, 1 katori sabzi, salad | 1 fruit or 5–6 almonds | 2 roti, 1 katori mixed dal, salad |
Day 1
- Breakfast (8–9 am)
- Vegetable poha, 1 katori, with 1 tbsp peanuts
- Mid-morning (11 am)
- 1 seasonal fruit
- Lunch (1–2 pm)
- 2 roti, 1 katori dal, 1 katori sabzi, salad, 1 katori curd
- Evening (5 pm)
- Roasted chana, 30 g, with tea
- Dinner (by 8:30 pm)
- 2 roti, 1 katori paneer bhurji or mixed veg, salad
Day 2
- Breakfast (8–9 am)
- 2 moong dal chilla, green chutney
- Mid-morning (11 am)
- Buttermilk, 1 glass
- Lunch (1–2 pm)
- 1 katori rice, 1 katori dal or sambar, 1 katori sabzi, salad
- Evening (5 pm)
- Sprouts chaat, 1 katori
- Dinner (by 8:30 pm)
- Vegetable dalia khichdi, 1.5 katori, with 1 katori curd
Day 3
- Breakfast (8–9 am)
- 2 idli, 1 katori sambar, 1 tbsp coconut chutney
- Mid-morning (11 am)
- 1 seasonal fruit
- Lunch (1–2 pm)
- 2 roti, 1 katori rajma, salad, 1 glass buttermilk
- Evening (5 pm)
- 1 fruit or 5–6 almonds
- Dinner (by 8:30 pm)
- 1 katori rice, 1 katori dal, 1 katori lauki or any green sabzi
Day 4
- Breakfast (8–9 am)
- Vegetable upma, 1 katori
- Mid-morning (11 am)
- Buttermilk, 1 glass
- Lunch (1–2 pm)
- 2 roti, 1 katori chole, salad, 1 katori curd
- Evening (5 pm)
- Roasted makhana, 1 katori
- Dinner (by 8:30 pm)
- 2 roti (wheat, bajra or ragi), 1 katori mixed veg, 1 katori dal
Day 5
- Breakfast (8–9 am)
- 2 besan chilla with vegetables, 1 katori curd
- Mid-morning (11 am)
- 1 seasonal fruit
- Lunch (1–2 pm)
- 1 katori rice, 1 katori paneer or soya curry, 1 katori sabzi, salad
- Evening (5 pm)
- Roasted chana, 30 g, with tea
- Dinner (by 8:30 pm)
- 2 roti, 1 katori palak dal, salad
Day 6
- Breakfast (8–9 am)
- 1 paneer or methi paratha (little oil), 1 katori curd
- Mid-morning (11 am)
- Buttermilk, 1 glass
- Lunch (1–2 pm)
- Vegetable pulao, 1 katori, with raita and salad
- Evening (5 pm)
- Sprouts chaat, 1 katori
- Dinner (by 8:30 pm)
- Moong dal khichdi, 1.5 katori, with curd and salad
Day 7
- Breakfast (8–9 am)
- 2 thin dosa (little oil), 1 katori sambar
- Mid-morning (11 am)
- 1 seasonal fruit
- Lunch (1–2 pm)
- 2 roti, 1 katori kadhi, 1 katori sabzi, salad
- Evening (5 pm)
- 1 fruit or 5–6 almonds
- Dinner (by 8:30 pm)
- 2 roti, 1 katori mixed dal, salad
Non-veg swaps: in place of dal, paneer or soya at one meal, 2 boiled eggs, or 1 katori chicken or fish curry (little oil, no fried pieces).
| Din | Nashta (8–9 baje) | Subah 11 baje | Dopahar ka khana (1–2 baje) | Shaam (5 baje) | Raat ka khana (8:30 se pehle) |
|---|---|---|---|---|---|
| 1 | Sabzi wala poha, 1 katori, 1 chammach moongphali | 1 mausami phal | 2 roti, 1 katori dal, 1 katori sabzi, salad, 1 katori dahi | Bhuna chana 30 g, chai | 2 roti, 1 katori paneer bhurji ya mix veg, salad |
| 2 | 2 moong dal chilla, hari chutney | 1 glass chhachh | 1 katori chawal, 1 katori dal ya sambar, 1 katori sabzi, salad | 1 katori sprouts chaat | Sabzi wali dalia khichdi 1.5 katori, 1 katori dahi |
| 3 | 2 idli, 1 katori sambar, 1 chammach nariyal chutney | 1 mausami phal | 2 roti, 1 katori rajma, salad, 1 glass chhachh | 1 phal ya 5–6 badam | 1 katori chawal, 1 katori dal, 1 katori lauki ya hari sabzi |
| 4 | Sabzi wala upma, 1 katori | 1 glass chhachh | 2 roti, 1 katori chhole, salad, 1 katori dahi | Bhuna makhana, 1 katori | 2 roti (gehun, bajra ya ragi), 1 katori mix veg, 1 katori dal |
| 5 | 2 besan chilla sabzi ke saath, 1 katori dahi | 1 mausami phal | 1 katori chawal, 1 katori paneer ya soya curry, 1 katori sabzi, salad | Bhuna chana 30 g, chai | 2 roti, 1 katori palak dal, salad |
| 6 | 1 paneer ya methi paratha (kam tel), 1 katori dahi | 1 glass chhachh | Sabzi pulao 1 katori, raita, salad | 1 katori sprouts chaat | Moong dal khichdi 1.5 katori, dahi, salad |
| 7 | 2 patle dosa (kam tel), 1 katori sambar | 1 mausami phal | 2 roti, 1 katori kadhi, 1 katori sabzi, salad | 1 phal ya 5–6 badam | 2 roti, 1 katori mix dal, salad |
Din 1
- Nashta (8–9 baje)
- Sabzi wala poha, 1 katori, 1 chammach moongphali
- Subah 11 baje
- 1 mausami phal
- Dopahar ka khana (1–2 baje)
- 2 roti, 1 katori dal, 1 katori sabzi, salad, 1 katori dahi
- Shaam (5 baje)
- Bhuna chana 30 g, chai
- Raat ka khana (8:30 se pehle)
- 2 roti, 1 katori paneer bhurji ya mix veg, salad
Din 2
- Nashta (8–9 baje)
- 2 moong dal chilla, hari chutney
- Subah 11 baje
- 1 glass chhachh
- Dopahar ka khana (1–2 baje)
- 1 katori chawal, 1 katori dal ya sambar, 1 katori sabzi, salad
- Shaam (5 baje)
- 1 katori sprouts chaat
- Raat ka khana (8:30 se pehle)
- Sabzi wali dalia khichdi 1.5 katori, 1 katori dahi
Din 3
- Nashta (8–9 baje)
- 2 idli, 1 katori sambar, 1 chammach nariyal chutney
- Subah 11 baje
- 1 mausami phal
- Dopahar ka khana (1–2 baje)
- 2 roti, 1 katori rajma, salad, 1 glass chhachh
- Shaam (5 baje)
- 1 phal ya 5–6 badam
- Raat ka khana (8:30 se pehle)
- 1 katori chawal, 1 katori dal, 1 katori lauki ya hari sabzi
Din 4
- Nashta (8–9 baje)
- Sabzi wala upma, 1 katori
- Subah 11 baje
- 1 glass chhachh
- Dopahar ka khana (1–2 baje)
- 2 roti, 1 katori chhole, salad, 1 katori dahi
- Shaam (5 baje)
- Bhuna makhana, 1 katori
- Raat ka khana (8:30 se pehle)
- 2 roti (gehun, bajra ya ragi), 1 katori mix veg, 1 katori dal
Din 5
- Nashta (8–9 baje)
- 2 besan chilla sabzi ke saath, 1 katori dahi
- Subah 11 baje
- 1 mausami phal
- Dopahar ka khana (1–2 baje)
- 1 katori chawal, 1 katori paneer ya soya curry, 1 katori sabzi, salad
- Shaam (5 baje)
- Bhuna chana 30 g, chai
- Raat ka khana (8:30 se pehle)
- 2 roti, 1 katori palak dal, salad
Din 6
- Nashta (8–9 baje)
- 1 paneer ya methi paratha (kam tel), 1 katori dahi
- Subah 11 baje
- 1 glass chhachh
- Dopahar ka khana (1–2 baje)
- Sabzi pulao 1 katori, raita, salad
- Shaam (5 baje)
- 1 katori sprouts chaat
- Raat ka khana (8:30 se pehle)
- Moong dal khichdi 1.5 katori, dahi, salad
Din 7
- Nashta (8–9 baje)
- 2 patle dosa (kam tel), 1 katori sambar
- Subah 11 baje
- 1 mausami phal
- Dopahar ka khana (1–2 baje)
- 2 roti, 1 katori kadhi, 1 katori sabzi, salad
- Shaam (5 baje)
- 1 phal ya 5–6 badam
- Raat ka khana (8:30 se pehle)
- 2 roti, 1 katori mix dal, salad
Non-veg: kisi ek meal mein dal, paneer ya soya ki jagah 2 uble ande, ya 1 katori chicken ya machhli curry (kam tel, tala hua nahi).
Why your chart should be different
This is a general sample. Your right plan depends on your weight, age, routine and the food cooked at home: vegetarian or not, home food or tiffin. On WhatsApp, Coach Kriti asks you a few questions and drafts your plan, and a Clinical Dietitian & Nutritionist approves it after a short call. Every week, a new plan, the same way.
First week free: your free diet plan, made for you and approved by a Clinical Dietitian & Nutritionist, on WhatsApp.
Habits that help
- Drink 2.5–3 litres of water a day.
- Cut down on fried food, maida and sugary tea.
- Don't eat in front of the TV or phone; eat slowly.
- Walk briskly for 30 minutes every day.
- Stop at about 80% full, not a full plate every time.
- Finish dinner 2–3 hours before you sleep.
Hindi mein chahiye? वजन घटाने का डाइट चार्ट हिंदी में
This is general nutrition guidance, not medical advice. If you have a medical condition, speak to a health professional before changing your diet.