Diet Chart For Weight Loss PDF

Today I have brought the Diet Chart For Weight Loss for all of you, you can download it from the link given below.

Weight Loss Chart for Diet Men & Women PDF Download

Obesity is the biggest problem for any person, no one wants his weight to increase. That’s why everyone keeps searching on the internet, although no good way can be found.

LanguageEnglish
Pages5
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Every person in the whole world wants that his weight should be waist, but this is not possible, due to eating more food and not following the diet, his weight increases.

Losing weight is a very difficult task. You can increase your weight because it is a very easy task. But you cannot reduce your weight easily, but if you follow a good diet, then your weight can be reduced in 4 weeks.

That is why today we are going to share a 4 weeks diet chart with all of you, with the help of which you can easily reduce your weight within four weeks.

In this chart, you will be told which food to eat when, that is, Morning, Noon, Evening, Night Schedule will be told. Click on the link below to download the complete diet chart.

4 Weeks Weight Loosing Diet Plan

Week 1Diet Plan
Early morning10 ml Amla juice + 3-4 walnuts and almonds mix.
Breakfast2 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-morningAmaranth seeds chikki / 3-4 dry fruits / 1 bowl cut fresh fruits of choice
Pre-lunch1 bowl sprout salad / 1 bowl grilled chicken or fish salad
Lunch1 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.
Snack1 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
Dinner1 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.
Week 2Weight Loss Diet Plan
Early morning10 ml wheatgrass juice + 5 to 6 almonds and walnuts
Breakfast2 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-morning1 glass Whey protein shake with milk / assorted fruit platter / Trail mix/Tender coconut juice with the malai.
Pre-lunch1 bowl minestrone soup with more veggies and less of pasta.
Lunch2 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.
Snack2 multigrain flour khakras / 1 fruit of your choice + 1 cup green tea / Trail mix with mixed seeds.
Dinnerbowl 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.
Week 3Diet Plan
Early morning10 Spirulina or green leafy veggie juice + 1 fruit of your choice
Breakfast1 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-morning1 fruit of your choice/fistful of Assorted nuts / 2 tbsp of trail mix
Pre-lunch1 bowl sprout salad of choice / 1 bowl mixed veggies chunky soup.
Lunch2 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
SnackTil or peanut chikki with 1 cup spirulina and mixed veggie juice.
Dinner1 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 4Diet Plan
Early morning1 fruit of your choice + 3-4 mixed seeds such as watermelon, flax, sesame, melon to name a few
BreakfastOpen paneer sandwich with mint chutney / 2 idlis with sambhar / Akki roti with dill leaves and sambhar / 2 egg omelet with 2 whole grain bread slices / 2 multigrain mixed vegetable parathas + 1 glass of vegetable juice of your choice.
Mid-morning4 walnuts and 2 dates / Fruit of your choice/tender coconut water with malai
Pre-lunch1 plate of preferred salad with vinegar dressing. Recipe suggestion from blog
Lunch2 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.
Snack2 multigrain flour khakras / 1 fruit of your choice + 1 cup green tea / Trail mix with mixed seeds.
Dinner1 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.

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