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Weight Loss Diet Plan

Weight loss diet plan for 7 days, counted to your height, weight and activity level, with Indian or global meals for veg, non-veg or Jain diets.

Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated October 15, 2026

How many calories should you eat to lose weight?

A daily shortfall of roughly 500 calories below what you burn leads most people to lose around 0.5 kg each week. The tool above estimates your total daily energy expenditure (TDEE) from age, height, weight and activity, and takes 500 off. It never sets a target under 1,200 daily calories for women (1,500 for men): intakes that low leave little room for enough protein, iron and calcium, and the weight usually comes back.

Protein is set at around 1.2 g for every kg you weigh. More protein helps you feel full and protects muscle while fat comes off.

Example day: a 1,350-calorie Indian vegetarian plan

Meal	Menu	Approx. kcal
Breakfast (8 am)	Mint chutney with 2 moong dal chillas	280
Mid-morning (11 am)	1 apple or guava	80
Lunch (1:30 pm)	Salad, 1 bowl mixed vegetable sabzi, 1 bowl dal, 2 multigrain rotis	480
Evening (5 pm)	1 bowl roasted makhana with green tea	110
Dinner (8 pm)	1 bowl curd with 1 bowl moong dal khichdi	400

For a complete week with a different menu each day, scaled to your own calorie number, use the generator.

Foods that help with weight loss

Protein: eggs, chicken, fish, tofu, paneer, curd, dal, chana, rajma
Fibre: millets (ragi, bajra, jowar), oats, whole fruit, salads, vegetables
Easy swaps: millets or brown rice instead of white rice, roasted rather than fried snacks, buttermilk in place of sweet drinks

Losing weight when you have PCOS

Have PCOS? Select “Yes” for PCOS in the generator. Your plan will then drop white rice and refined foods in favour of protein and low-GI whole grains. Shedding as little as 5–10% of your body weight may help regulate cycles and improve insulin resistance.

Your questions, answered

What is a realistic monthly weight loss?

A 500-calorie deficit each day works out to roughly 2 kg a month, which is a safe and achievable rate. The first week may show a bigger drop because of water loss.

What is the lowest calorie intake I should go to?

Without medical supervision, most women should not eat below 1,200 calories a day, and the generator never sets a lower target. Being very active, pregnant or breastfeeding raises your needs.

Will a vegetarian Indian diet still work for weight loss?

It can. Base every meal on paneer, dal, curd, tofu or chana, make half your plate vegetables, and stick to the rice or roti portions shown in your plan.

Is exercise necessary alongside the diet?

Most of the loss comes from eating less, but 7,000–10,000 steps daily plus 2–3 strength sessions a week help preserve muscle and stop the weight creeping back.

References: NHS: Lose weight · Mifflin–St Jeor equation · 2023 international PCOS guideline (JCEM)

Checked against the sources listed above. This is general health information and not medical advice — please ask your doctor or a registered dietitian what suits you.

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Who wrote and checked this

Written byHealthSensibly Editorial Team

Our editors write every tool explainer and guide in plain language from current guidelines and research, and list the sources on the page.

ReviewReviewed by the HealthSensibly editorial team

We check every tool and guide against the sources listed on the page and update it when guidance changes.

Updated: October 15, 2026 · How we write and review content