The Best Plant-Based Indian Diet for Weight Loss – 1 Week Sample Meal Plan

Indian Diet


Embarking on a weight loss journey while embracing the vibrant and diverse flavors of Indian cuisine is entirely possible. The Best Plant-Based Indian Diet for Weight Loss offers a holistic approach to shedding unwanted pounds while savoring the richness of traditional Indian dishes.

In this comprehensive guide, we unveil an effective and sustainable plant-based diet plan that combines the best of both worlds: the nutrient-packed goodness of plant-based ingredients and the deliciousness of Indian flavors. Discover how you can achieve your weight loss goals while relishing the mouthwatering tastes of India’s culinary heritage.

Indian cuisine is known for its healthy spices, fresh herbs and a variety of rich flavors. Traditional Indian eating regimens emphasize on consumption of plant based foods like veggies, lentils and fruits, and low consumption of meat.

However, obesity is a growing problem in India. With the availability of a variety of processed foods, India has seen an increase in obesity and chronic obesity-related diseases such as heart disease and diabetes. For this reason this article will discuss healthy Indian diet foods that can promote weight loss.

Indian Diet 2

The science of weight loss is very simple. We can lose weight when we consume fewer calories than we spend in physical activities. On the other hand, we gain weight when we consume more calories than we can expend. So to lose weight we need to eat less calories and burn more. 

We must remember that no single diet provides all the calories and nutrients the body needs in order to stay healthy. That is why a nutritious diet that contains macronutrients such as carbohydrates, proteins, healthy fats, vitamins and minerals is recommended.

In order to maintain your weight or to lose weight if you are obese, the best diet is the traditional Indian plant-based ones. This is because plant-based foods have been associated with many health benefits, including a lower risk of heart disease, diabetes and certain cancers too.

Try to incorporate these foods in your daily eating regimen if you wish to follow a Plant-Based Indian Diet Plan:


Cauliflower, Tomatoes, eggplant, spinach, eggplant, greens, okra, onions, bitter melon, cauliflower, mushrooms, carrots, potatoes, turnips, cabbage and other locally available veggies.

Healthy fats
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Paneer, coconut oil and milk, full-fat dairy, coconut oil, mustard oil, olive oil, peanut oil, ghee.

Nuts and seeds

Almonds, chia seeds, kaju, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more.


Apples, Banana, papaya, pomegranate, guava, oranges, tamarind, melon, pears, plums, oranges and other locally available fruits.

Protein sources

Dairy products, paneer, tofu, legumes, dairy, nuts & seeds.


Desi ghee, cheese, yogurt, milk, ghee.

Herbs and spices
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Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil and other locally available herbs.


Black lentils, Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas.

Whole grains

Brown rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, sorghum and others.

Fully avoid unhealthy foods like sweetened beverages like cold drinks and soda, processed fast foods like burgers & pizzas, oily foods, refined grains like white bread and refined oils like canola and grapeseed. 

Below is a healthy one-week Indian diet sample menu that focuses on balanced nutritious food. Adjust it according to your needs and preferences.

Weekly Chart

MondayIdli/Sambar, fruits with nuts and seeds like flax, chia, sunflower.Chickpea curry with roti, dal, green salad, homemade curd.Quinoa with lentil curry.
TuesdayVegetable paratha with curd, fruitsWhole-grain roti with vegetable curry, green saladBrown rice with lentil and paneer.
WednesdayOats porridge made with chopped fruits, milk/curd and topped with sliced almonds.Whole-grain roti/chapati with tofu and mixed vegetables, curd and green salad.Paratha with rajma curry.
ThursdayPlain roti with vegetables, fruits.Brown rice, lentil, vegetable sabji, green salad, curd.Vegetable dalia and lentil.
FridayVegetable dalia, Fruits with nuts and seeds like flax and chia.Spinach paratha, vegetable sabji, green salad, curd/pickle.Whole grain roti/chapati with a vegetable curry.
SaturdayAtta parathas with curd/pickle, fruits.Vegetable quinoa with vegetable curry, green salad.Paratha with palak paneer..
SundayPoha with vegetables, fruits and a glass of full fat milk.Brown rice, lentil, vegetable sabji, green salad, curd.Chickpea curry with brown rice, dal, green salad, homemade curd.

There you go! Follow this Indian diet plan to get magnificent results. Make sure to drink a lot of water and ensure you have a proper sleeping regimen. Enjoy!


Achieving weight loss goals while following a plant-based Indian diet is both effective and flavorful. By embracing the richness of Indian cuisine and incorporating nutrient-packed plant-based ingredients, you can embark on a journey towards a healthier you.

The Best Plant-Based Indian Diet for Weight Loss provides a sustainable and enjoyable approach to shedding unwanted pounds, all while savoring the authentic tastes of India’s culinary heritage. Take charge of your health, discover the power of plant-based eating, and unlock a world of delicious possibilities with an Indian diet tailored for weight loss.

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