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The document outlines four balanced Indian diet plans aimed at fat loss, each with a daily calorie count of 2,050 and a protein requirement of 230 grams for a bodyweight of 92 kg. The plans include a variety of meals such as traditional Indian dishes, vegetarian high-protein options, low-carb focuses, and balanced meals with Indian spices. Each plan features breakfast, snacks, lunch, dinner, and optional evening snacks to meet nutritional needs.

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muralasahith07
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44 views4 pages

Got It

The document outlines four balanced Indian diet plans aimed at fat loss, each with a daily calorie count of 2,050 and a protein requirement of 230 grams for a bodyweight of 92 kg. The plans include a variety of meals such as traditional Indian dishes, vegetarian high-protein options, low-carb focuses, and balanced meals with Indian spices. Each plan features breakfast, snacks, lunch, dinner, and optional evening snacks to meet nutritional needs.

Uploaded by

muralasahith07
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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For fat loss, we’ll focus on creating a balanced Indian diet plan with a
calorie count of 2,050 per day, ensuring you get enough protein to support
muscle retention and recovery. Given your bodyweight of 92 kg, you'll need
about 230 grams of protein per day (2.5 grams per kg).

Here are four different diet plans, each with a slightly varied approach but designed to fit your
requirements:

### Diet Plan 1: Traditional Indian


**Breakfast:**
- 1 cup Greek yogurt with a handful of mixed nuts and seeds
- 1 serving of poha (flattened rice) with vegetables

**Mid-Morning Snack:**
- 1 apple or 1 orange

**Lunch:**
- 1 serving of chicken curry or tofu curry (150g)
- 1 cup brown rice or 2 whole wheat rotis
- 1 cup mixed vegetable salad (cucumber, tomato, carrot,
lettuce)

**Afternoon Snack:**
- 1 cup buttermilk or a protein shake

**Dinner:**
- 1 serving of grilled fish or paneer tikka (150g)
- 1 cup quinoa or 2 whole wheat rotis
- Steamed vegetables (broccoli, beans, carrots)
**Evening Snack (if needed):**
- 1 small bowl of fruit salad

### Diet Plan 2: Vegetarian High-Protein


**Breakfast:**
- 1 cup sprouted moong dal salad with chopped vegetables and
lemon juice
- 1 serving of besan chilla (chickpea flour pancake)

**Mid-Morning Snack:**
- 1 handful of almonds

**Lunch:**
- 1 serving of dal (lentil curry)
- 1 cup brown rice or 2 whole wheat rotis
- 1 cup mixed vegetable salad

**Afternoon Snack:**
- 1 cup Greek yogurt or a protein shake

**Dinner:**
- 1 serving of paneer bhurji (scrambled paneer)
- 1 cup quinoa or 2 whole wheat rotis
- Steamed vegetables (broccoli, cauliflower, carrots)

**Evening Snack (if needed):**


- 1 small bowl of low-fat cottage cheese with fruit

### Diet Plan 3: Low-Carb Focus


**Breakfast:**
- 3 boiled eggs with a side of sautéed spinach and mushrooms
- 1 cup of green tea

**Mid-Morning Snack:**
- 1 serving of mixed seeds (chia, flax, sunflower)

**Lunch:**
- 1 serving of chicken kebabs or tofu kebabs
- 1 cup mixed vegetable salad (cucumber, bell pepper, spinach)

**Afternoon Snack:**
- 1 cup of unsweetened almond milk or a protein shake

**Dinner:**
- 1 serving of grilled fish or paneer with a side of sautéed
greens (kale, spinach)
- 1 small bowl of vegetable soup

**Evening Snack (if needed):**


- 1 small handful of walnuts

### Diet Plan 4: Balanced with Indian Spices


**Breakfast:**
- 1 cup masoor dal (red lentil) khichdi with mixed vegetables
- 1 serving of fresh fruit (e.g., berries or apple)

**Mid-Morning Snack:**
- 1 serving of roasted chickpeas

**Lunch:**
- 1 serving of chicken tikka or tofu tikka
- 1 cup of mixed vegetable raita (yogurt with cucumber,
tomatoes, and spices)
- 1 cup brown rice or 2 whole wheat rotis

**Afternoon Snack:**
- 1 cup buttermilk with cumin and coriander

**Dinner:**
- 1 serving of fish curry or palak paneer
- 1 cup quinoa or 2 whole wheat rotis
- Steamed vegetables (zucchini, bell peppers, carrots)

**Evening Snack (if needed):**


- 1 small bowl of sliced cucumber or carrots with hummus

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