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Diet Plan

The document outlines a 45-day weight loss meal plan for a 42-year-old man aiming to reduce his weight from 91 kg to 85 kg, focusing on diabetic-safe, low cholesterol, and high protein meals. It includes a daily meal structure totaling approximately 1200 kcal, a 6-day meal rotation, and foods to avoid, along with kitchen essentials and pro tips for success. The plan emphasizes lean proteins, low-GI carbohydrates, and high fiber while avoiding refined sugars and unhealthy fats.

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tanayesh.web3
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2 views4 pages

Diet Plan

The document outlines a 45-day weight loss meal plan for a 42-year-old man aiming to reduce his weight from 91 kg to 85 kg, focusing on diabetic-safe, low cholesterol, and high protein meals. It includes a daily meal structure totaling approximately 1200 kcal, a 6-day meal rotation, and foods to avoid, along with kitchen essentials and pro tips for success. The plan emphasizes lean proteins, low-GI carbohydrates, and high fiber while avoiding refined sugars and unhealthy fats.

Uploaded by

tanayesh.web3
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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45-Day Indian Weight Loss Meal Plan

Diabetic-Safe | Low Cholesterol | High Protein | Non-Vegetarian

Tanayesh Talukdar

• Age: 42

• Height: 178 cm

• Weight: 91 kg

• Goal: 85 kg in 45 days

• Lifestyle: Sedentary

• Calorie Target: ~1200 kcal/day

Health Conditions Addressed

• Type 2 Diabetes (Low-GI, no sugar, no honey, no white carbs)

• High Cholesterol (No fried foods, no red meat, lean proteins only)

• High Blood Pressure (Low sodium, high fiber, potassium-rich)

Daily Meal Structure (~1200 kcal/day)

Time Meal Type Details Calories

7:00 AM Early Start Warm lemon water + 5 soaked almonds 30 kcal

8:00 AM Breakfast High protein + complex carbs 200–250

10:30 AM Snack Low-GI fruit or protein 60–80

1:00 PM Lunch Lean protein + fiber + low GI carb 350–400

4:00 PM Snack Buttermilk / green tea / boiled egg 80–100

7:30 PM Dinner Light protein + vegetables 300–350

9:00 PM Optional Snack Herbal tea or turmeric milk 50–70

6-Day Meal Rotation (Repeat over 45 Days)

Day 1: Chicken + Brown Rice


• Breakfast: 2 boiled eggs + 1 multigrain toast

• Snack: 1 orange

• Lunch: Grilled chicken (120g) + ½ cup brown rice + sautéed beans

• Snack: Buttermilk with jeera

• Dinner: Palak soup + 1 boiled egg

• Optional: Flaxseed powder in warm water

Day 2: Chickpea + Chicken Tikka

• Breakfast: Moong sprouts salad

• Snack: 1 guava

• Lunch: Chicken tikka + salad + 1 bajra roti

• Snack: Green tea + 1 egg white

• Dinner: Bottle gourd soup + stir-fried methi + 1 khakhra

Day 3: Oats + Chicken Curry

• Breakfast: Oats porridge (no sugar) + 1 boiled egg

• Snack: Coconut water

• Lunch: Chicken curry (no cream) + 1 phulka + zucchini

• Snack: 6 peanuts

• Dinner: Vegetable soup + sautéed tofu

Day 4: Quinoa + Chicken Bowl

• Breakfast: Masala omelette + ½ toast

• Snack: Apple slices with cinnamon

• Lunch: Chicken + quinoa salad bowl

• Snack: Roasted chana

• Dinner: Cabbage soup + 1 boiled egg

Day 5: Lentils + Chicken Stew

• Breakfast: Chia pudding with almond milk

• Snack: Buttermilk
• Lunch: Chicken stew + sautéed spinach + 1 roti

• Snack: 1 boiled egg

• Dinner: Lauki soup + khakhra + cucumber

Day 6: Tandoori Chicken + Bajra

• Breakfast: Besan chilla (2 small)

• Snack: 1 small apple

• Lunch: Tandoori chicken + 1 bajra roti + cabbage

• Snack: Pumpkin seeds + green tea

• Dinner: Mixed veg soup + lemon

45-Day Rotation Schedule

Week Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Light Day

1 D1 D2 D3 D4 D5 D6 Repeat D1

2 D2 D3 D4 D5 D6 D1 Repeat D2

3 D3 D4 D5 D6 D1 D2 Repeat D3

4 D4 D5 D6 D1 D2 D3 Repeat D4

5 D5 D6 D1 D2 D3 D4 Repeat D5

6 D6 D1 D2 D3 D4 D5 Repeat D6

7 D1 D2 D3 D4 D5 D6 Light Veg

Foods to Avoid

• Refined flour (maida), white rice, white bread

• Sugar, jaggery, honey, packaged juices

• Red meat, fried foods, cheese, butter

• Excess salt, pickles, papad

• Soda, colas, alcohol

What to Keep in Kitchen

• Eggs, chicken breast, moong, chana, tofu


• Brown rice, quinoa, bajra flour

• Fresh green vegetables: spinach, lauki, cabbage, methi

• Herbs: ginger, garlic, coriander, turmeric

• Healthy fats: almonds, peanuts, flaxseed

Pro Tips

• Walk 5–10 minutes after meals

• Drink 3 liters water/day

• Use grill, steam, boil cooking methods

• Prep meals on weekends for 3–4 days

• Keep snacks portioned in boxes to avoid overeating

You’re now fully equipped to reach 85 kg in a healthy, controlled, and sustainable way. Let’s
make it happen!

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