Losing weight is never easy. It takes sincere efforts, dedication, and above all a well-structured diet plan. Scroll down to check out the 7-day diet plan which will help you kickstart your weight loss journey.
It’s easy to lose touch with mindful eating and balanced nutrition in our busy lives. Whether it’s weight gain, low energy, or constant cravings, your body often signals that it’s time for a reset. That’s where a seven-day diet plan comes in—not as a crash course but as a gentle kickstart to nourish your body, improve digestion, and set the tone for a healthier lifestyle. Tanya Khanna, Nutritionist and Yoga Trainer, at Alyve Health, shared a 7-day diet plan which will help you build better food habits and feel good from the inside out.
7-Day Diet Plan
Here’s the 7-day diet plan you can consider for a better body:
Day 1
Morning (7:30 AM) – Warm lemon water
Breakfast (8:30 AM) – 1 bowl of Oats porridge with chia seeds + 1 boiled egg
Mid-morning (11:00 AM) – Green tea + handful of roasted chana Lunch (1:00 PM) – 1 bowl dal + 1 roti + sautéed veggies + salad Snack (4:00 PM) –1 cup Buttermilk + 4 almonds
Dinner (7:30 PM) – 1 Moong dal chilla with mint chutney
Day 2
Breakfast – 1 Besan cheela + tomato chutney
Mid-Morning – 1 cup Coconut water + 1 apple
Lunch – 1 bowl of Grilled paneer salad with olive oil dressing Snack – 1 cup Herbal tea + 1 cup foxnuts (makhana) Dinner –1 bowl Millet khichdi + 1 cup curd
Day 3
Breakfast – 1 cup Vegetable upma + 1 boiled egg
Mid-Morning – 1 cup Lemon water + 2 walnuts
Lunch – 1 cup Brown rice + 1 cup mixed vegetable curry + 1 cup cucumber raita
Snack – 1 Fresh fruit bowl (papaya/melon)
Dinner – 1 cup Palak soup + 1 cup moong sprouts salad
Day 4
Breakfast – 1 glass Smoothie with banana + peanut butter + oats + flaxseed
Mid-morning – 1 cup Green tea + 2 dates Lunch – 1 multigrain roti + 1 cup rajma + salad Snack – 1 cup Boiled corn or sweet potato Dinner – 1 Grilled tofu/egg wrap with veggies
Day 5
Breakfast – 1 cup Poha with peas and peanuts
Mid-Morning – Amla juice + 1 tbsp roasted unflower seeds
Lunch – 1 Bajra roti + 1 cup bottle gourd sabzi + dal
Snack – 1 cup Black coffee + 1 khakra
Dinner – 1 bowl Zucchini soup + grilled mushroom/paneer tikka
Day 6
Breakfast – 2 Idli + 1 cup sambar + chutney (light oil)
Mid-Morning – 1 orange + green tea
Lunch – 1 cup Rice + 1 cup rajma + beetroot salad
Snack – 1 cup Makhana roasted in ghee
Dinner – 1 cup Vegetable stir-fry + tofu or egg + 1 bowl clear soup
Day 7
Breakfast – 2 Multigrain toast + avocado spread or hummus
Mid-Morning – 1 cup Herbal tea + 1 tbsp trail mix
Lunch – 1 cup Millet pulao + 1 cup curd + kachumber salad
Snack – 1 glass of Coconut water + 1 dhokla
Dinner – 1 cup Chickpea & spinach curry + 1 roti
Tanya highlighted that as you wrap up these seven days of clean, balanced eating, you may notice more than just a lighter body—you’ll feel light inside, more energetic, and more in control of your choices. Remember, weight loss is a byproduct of self-care, not punishment. Nourish yourself, move with joy, and let your wellness journey unfold one mindful meal at a time.
Disclaimer: This is a general meal plan for individuals with no underlying health conditions. If you have any medical issues, such as diabetes, thyroid disorders, or PCOS, or are on medication, please consult your doctor or a registered dietitian before following this plan.
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