Simple Weekly Diet Chart for Weight Loss (7-Day Plan for Fast Results)

 Weekly Diet Chart for Weight Loss (Balanced & Simple Plan).

Balanced & Simple Plan:

Lose weight naturally with this easy 7-day meal guide

Trying to lose weight but don’t know what to eat? Here’s a simple, Indian-friendly weekly diet chart designed to help you burn fat while staying full and energized.

This plan is based on balanced nutrition — high fiber, moderate protein, low unhealthy fat — and is suitable for both men and women aiming to lose weight naturally.

Important Tips Before You Start:

• Drink 2.5–3L water every day
  
  

• Avoid fried, processed, and sugary items
  
  

• Include light daily exercise (30–45 mins)
  
  

• Eat on time and get 7–8 hrs sleep

Weekly Diet Chart for Weight Loss:

 Day 1 (Monday)

• Morning (7:30 AM): Warm water + lemon
  

• Breakfast (8:30 AM): 2 boiled eggs or oats + 5 almonds
  

• Mid-morning (11 AM): 1 apple or guava
  

• Lunch (1 PM): 1 roti + dal + mixed veg + salad
  

• Snack (4 PM): Green tea + roasted chana
  

Dinner (7:30 PM): Veg soup or grilled paneer + sautéed vegetables.

Day 2 (Tuesday)

• Morning: Warm water + cinnamon
  

• Breakfast: Poha with veggies + 1 banana
  

• Mid-morning: Coconut water + ½ fruit
  

• Lunch: 1 bowl brown rice + rajma + salad
  

• Snack: Herbal tea + 1 boiled egg / sprouts
  

• Dinner: Moong dal khichdi + curd

 Day 3 (Wednesday)

• Morning: Water + soaked fenugreek seeds
  

• Breakfast: Vegetable upma + green tea
  

• Mid-morning: Orange or papaya
  

• Lunch: 1 roti + mixed sabzi + dal
  

• Snack: Buttermilk + nuts
  

• Dinner: Grilled chicken/tofu + steamed veggies

 Day 4 (Thursday)

• Breakfast: Smoothie (banana, oats, milk)
  

• Mid-morning: Cucumber or tomato slices
  

• Lunch: Quinoa + dal + spinach curry
  

• Snack: Black coffee + makhana
  

• Dinner: Veg stew + 1 rot

Day 5 (Friday)

• Breakfast: 2 idlis + coconut chutney
  

• Mid-morning: Apple or pomegranate
  

• Lunch: Chapati + chole + salad
  

• Snack: Green tea + roasted peanuts
  

Dinner: Vegetable pulao + raita.

Day 6 (Saturday)

• Breakfast: Besan chilla + mint chutney
  

• Mid-morning: Buttermilk
  

• Lunch: Rice + sambar + vegetable stir-fry
  

• Snack: Fruit salad + flaxseed
  

• Dinner: Lentil soup + sautéed paneer

Day 7 (Sunday)

• Breakfast: Oats porridge + walnuts
  

• Mid-morning: Fresh juice (no sugar)
  

• Lunch: Grilled fish or tofu + salad
  

• Snack: Green tea + 1 boiled egg
  

Dinner: Light khichdi or soup + curd.

Bonus Tips for Success:

• Eat mindfully, chew slowly
  
  

• Don’t skip meals — especially breakfast
  
  

• Track your food with free apps (like MyFitnessPal)
  
  

• Do home workouts: walking, yoga, bodyweight exercises

Final Words

This weekly weight loss diet chart is not about starving — it’s about smart, clean eating. Stick to it for 3–4 weeks, and you’ll start noticing real results — more energy, less bloating, and a gradual drop in weight.