greenfit.in

Weight Loss Diet

Fat loss with adequate protein

Calories

1600 kcal

Protein

90 g

Overview

People who want a simple calorie-aware pattern without extreme restrictions.

Difficulty: Easy. Cuisine: Indian flexible. Affordability: Budget-friendly.

How to read this plan

This plan keeps the day filling by using legumes, soup-style meals, salad, and a planned snack instead of relying on willpower. The goal is a modest calorie deficit with enough protein to protect energy and training.

Treat the rice and roti portions as adjustable. The dal, rajma, chana, soy milk, and vegetables should stay consistent because they make the plan easier to follow.

MealItemsProtein
BreakfastOats, Soy milk, Chia or peanuts22 g
LunchRajma, Small rice portion, Salad28 g
SnackRoasted chana, Tea without sugar14 g
DinnerMoong dal soup, Vegetables, Roti26 g

Highlighted items link to recipes. 7 meal items matched.

Protein sources
  • Soy milk
  • Rajma
  • Roasted chana
  • Moong dal
Substitutions
  • Rice -> more vegetables when needed
  • Fried snacks -> roasted chana
Adjust for hunger
  • If hunger is high, add more cucumber, tomato, cabbage, lauki, beans, or leafy vegetables before cutting calories further.
  • Keep roasted chana or fruit as the planned snack so evening hunger does not turn into fried snacks.
  • If dinner feels too light, make the moong dal thicker or add tofu cubes while keeping oil modest.
Adjust for taste and routine
  • Rajma can be swapped with chole, kala chana, or masoor dal if that is what is cooked at home.
  • Tea or coffee is fine; the bigger difference is avoiding sugar-heavy biscuits and namkeen alongside it.
  • Use spices, lemon, coriander, pickle in small amounts, and chutneys to keep the plan satisfying.
Notes
Keep the deficit moderate and monitor energy, hunger, and training recovery.