7-Day 1500-Calorie Indian Diet Plan for Weight Loss (with PDF)

People often spend hours and hours at the gym trying to lose weight. But your hard work will not be effective as long as you do not follow a healthy diet plan.

Healthy weight loss is all about consuming fewer calories while getting all the essential nutrients that your body needs. To get the best results, you will need to plan and structure your meals properly.

In India, unfortunately, the problem of obesity and related diseases is quite severe, mainly due to the availability of an abundance of processed foods [1] . There is also some unawareness around this issue, making a healthy lifestyle inaccessible to a large section of the population.

To counter this, we have come up with a healthy 1500-calorie Indian diet plan to facilitate efficient weight loss.

The meals that we have planned contain daily-use ingredients and are easy to prepare. We recommend that you consume home-cooked food items. According to research, people who eat homemade food are more likely to have healthier body weight and fat than people who eat out frequently [2] .

With this, let’s move on to our comprehensive 1500-calorie Indian meal plan.

What Will I Learn?

Key Takeaways

1. Calorie restriction is the most effective way of losing weight in a healthy and safe manner [3] .
2. Reducing your daily calorie intake by a significant margin can lead to unhealthy side effects [4] . The transition will be smoother if you cut down your diet by 300-500 calories at a time.
3. Eat protein-rich and fibrous food items as they facilitate weight loss by improving your satiety for longer durations [5][6] .
4. Engaging in resistance training and cardiovascular exercises is important when you are eating only 1500 calories a day to prevent any drastic metabolic changes and sustain healthy weight loss [7] .
5. Sweetened or sugary drinks and processed foods should be completely eliminated from your diet plan if you want to lose weight [8] .

7-Day 1500-Calorie Indian Diet Plan

Based on the scientific research on the subject of weight loss, we have developed a simple Indian 1500-calorie diet plan.

It’s easy to follow, and the ingredients and meals have been strategically planned to keep you from feeling hungry throughout the day, even after cutting down on your calories.

Moreover, we have provided an accurate estimate of how many calories you’ll be consuming in each meal. So, you don’t have to use any external calorie tracking app.

According to research, using calorie-tracking apps and over-monitoring the number of calories you are consuming per day can lead to severe eating disorders [9] .

So, all you need to do is follow our 1500-calorie Indian diet menu for the next 7 days.

Day 1

• Morning: One cup of black coffee, no sugar or cream (2.5 calories).
• Breakfast: One cup or 150 grams of Poha (170 calories).
• Brunch: 2 hard-boiled eggs (154 calories).
• Lunch: 2 tawa chapatis, 1 small bowl of dal, 35 grams of kala chana, 1 bowl of curd (677 calories)
• Evening Snack: 1 medium-sized banana (80 calories).
• Dinner: 1 bowl or 450 grams of vegetable soup (160 calories).
• Bed-Time: One glass of warm milk, 15 grams of walnuts (212 calories).

Total Calories: 1,455.5

Day 2

• Early Morning: 1 tablespoon of honey and ½ lime squeezed and mixed with 1 glass of warm water (75 calories).
• Breakfast: 40 grams of millet idlis, 2 egg whites, 1 tablespoon of peanut coconut chutney, 1 cup of green tea (284.5 calories).
• Brunch: One medium-sized apple (95 calories).
• Lunch: 1 tawa roti, 2 small or 126 grams of ragi balls, half a cup or 60 grams of vegetable curry, (599 calories).
• Evening Snack: 2 marie biscuits, 1 cup of green tea (55 calories).
• Dinner: 2 tawa rotis, half a bowl of vegetable curry, 45 grams of spinach dal (417 calories).
• Bed-Time: 5 almonds (35 calories).

Total Calories: 1,525.5

Day 3

• Early Morning: 1 glass of turmeric milk (92 calories).
• Breakfast: 1 small cup or 30 grams of cornflakes, 2 bananas (260 calories).
• Brunch: 1 glass of fresh orange juice (120 calories).
• Lunch: 1 cup of cooked brown rice, 1 bowl of dal, 1 cup of mixed vegetables, ½ plate of salad (474 calories).
• Evening Snack: 1 medium-sized apple, 1 cup of milk tea (170 calories).
• Dinner: 1 bowl of mixed-veggie salad (270 calories).
• Bed-Time: A handful of almonds, pecans, cashews, peanuts, pistachios, and walnuts (100 calories).

Total Calories: 1,486

Day 4

• Early Morning: 1 cup of milk tea (70 calories).
• Breakfast: Two slices of brown bread, 1 boiled egg (231 calories).
• Brunch: 1 cup of Brussels sprouts, 1 cup of roasted vegetables (212 calories).
• Lunch: 1 cup of vegetable soup, 2 small chapatis, 1 cup of dal (508 calories).
• Evening Snack: One medium-sized pear (101 calories).
• Dinner: 100 grams of brown rice, ½ cup of egg bhurji (215 calories).
• Bed-Time: One glass of warm milk (150 calories).

Total Calories: 1,487

Day 5

• Early Morning: 1 slice of toasted multigrain bread (70 calories).
• Breakfast: 2 small egg omelets, 1 cup of black coffee (150 calories).
• Brunch: 1 cup of vegetable dalia, 1 glass of milk (280 calories).
• Lunch: 1 cup of chicken salad, one slice of multigrain toast (388 calories).
• Evening Snack: 1 cup of bean sprouts, 1 cup of milk tea, 2 marie biscuits (151 calories).
• Dinner: 1 cup of brown rice, 150 grams of steamed rohu fish, 1 cup of grilled vegetables (443 calories).
• Bed-Time: 2 sugar-free crackers (25 calories).

Total Calories: 1,507

Day 6

• Early Morning: 1 slice of whole wheat bread, 1 cup of regular milk (172 calories).
• Breakfast: ½ cup of cereal, ¾ cup of orange juice, ½ banana (215 calories).
• Brunch: 2 slices of toasted multigrain bread, 1 cup of regular coffee (132 calories).
• Lunch: 85 grams of catfish fish curry, one cup of medium baked potato, 1 chapati, ½ cup of iced milk (501 calories).
• Evening Snack: ½ cup of roasted carrots, ½ cup of roasted green beans (115 calories).
• Dinner: 2 slices of whole wheat bread, 30 grams of lean roast beef, 2 tablespoons of mayonnaise, 3 slices of roasted tomato, 1 lettuce leaf (240 calories).
• Bed-Time: 10 almonds (70 calories).

Total Calories: 1,445

Day 7

• Early Morning: 2 brown rice idlis (116 calories).
• Breakfast: 1 large-sized multigrain paratha, 1 cup of milk tea (277 calories).
• Brunch: ½ medium-sized apple (36 calories).
• Lunch: 1 cup of chicken curry, 2 whole-grain rotis, 1 cup of dahi (552 calories).
• Evening Snack: 1 cup of orange juice (112 calories).
• Dinner: 1 bowl of khichdi, 1 cup of sprout salad (365 calories).
• Bed-Time: 1 glass of turmeric milk (92 calories).

Total Calories: 1,550

What To Eat

When you are on a weight loss journey, there are certain food items that you should consume more often.

That’s because they offer the essential nutrients that your body needs. Some of them also help prevent food cravings by making you feel fuller for longer periods.

Here is a list of food items that you should eat while trying to lose weight:

• Vegetables: Tomatoes, spinach, okra, onions, cabbage, cauliflower, and so on.
• Fruits: Watermelon, oranges, papaya, pears, bananas, lychee, and so on.
• Nuts & Seeds: Almonds, cashews, peanuts, and so on.
• Legumes: Lentils, pulses, chickpeas, mung beans, and so on.
• Whole Grains: Brown rice, millet, basmati rice, corn, whole-grain bread, and so on.
• Dairy: Cheese, yogurt, milk, ghee, and so on.
• Protein Sources: Chicken, fish, legumes, nuts, paneer, and seeds.

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What Not To Eat

When you are eating 1,500 calories a day, there are certain food items that you should avoid. That’s because some ingredients may be detrimental to your weight loss journey.

Here are the items that you need to avoid while following our 1500-calorie meal plan with normal food:

• High-sugar cereals
• Sweet lassi
• Extra-sugar milk tea
• Candies
• Ice cream
• Rice pudding
• Digestive biscuits
• Jaggery
• Condensed milk
• Ketchup
• Sweetened curries
• Fried food
• White bread
• Vansapati
• Soyabean oil
• Rasmalai
• Sweets

Grocery List

Before you start cooking for your 1 week 1500 calorie Indian meal plan, it’s essential to have all the fresh ingredients at your disposal.

Grocery shopping is an integral part of maintaining a healthy diet. It ensures that all the food items that you consume are fresh and high-quality.

To help you make the most of grocery shopping, we have prepared a list of ingredients that you would need to follow our meal plan:

Proteins

• Eggs
• Kala chana
• Lentils (dal) – any type
• Chicken
• Rohu fish
• Lean roast beef
• Milk

Grains

• Poha
• Ragi (finger millet)
• Brown rice
• Whole wheat bread
• Brown bread

Vegetables and Fruits

• Assorted vegetables for curries, soups, salads, and roasted vegetables
• Bananas
• Apples
• Oranges
• Strawberries
• Pear
• Sprouts
• Tomatoes
• Lettuce
• Bean sprouts

Dairy

• Curd (yogurt)
• Mayonnaise
• Ghee

Beverages

• Black coffee
• Green tea
• Tea leaves
• Fruit juices

Nuts

• Almonds
• Pecans
• Cashews
• Peanuts
• Pistachios
• Walnuts

Pantry Staples

• Honey
• Lime
• Peanut coconut chutney ingredients
• Spices (turmeric, sambar powder, etc.)
• Olive oil or vegetable oil (for cooking)
• Salt and pepper
• Milk

1500-Calorie Indian Diet Plan PDF

Our 1500-calorie diet plan is specifically designed to aid your weight loss journey while keeping you fulfilled and satiated throughout the day.

We have divided the total calorie count into multiple small meals to ensure that your stomach is always full and your body is high on energy.

You can download the complete diet plan for free by clicking the button below. The file is available in PDF format and can easily be printed.

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Final Words

Losing weight is a simple matter of planning your meals efficiently. By being in a state of caloric-deficit, you can achieve your goals without having to hit the gym as often as you would think.

To help you with that, we have provided a comprehensive meal plan for the next 7 days. We have used ingredients that are easily accessible in India to prepare simple and straightforward meals.

References

1. Pradeepa, R., Joshi, S. R., Bhansali, A., Deepa, M., Joshi, P., Dhandania, V. K., Madhu, S. V., Rao, P. V., Geetha, L., Subashini, R., Unnikrishnan, R., Shukla, D., Kaur, T., Mohan, V., & Das, A. K. (2015). Prevalence of generalized & abdominal obesity in urban & rural India- the ICMR – INDIAB Study (Phase-I) [ICMR – INDIAB-3]. Indian Journal of Medical Research, 142(2), 139. https://doi.org/10.4103/0971-5916.164234
2. Mills, S., Brown, H., Wrieden, W. L., White, M., & Adams, J. (2017). Frequency of eating home cooked meals and potential benefits for diet and health: cross-sectional analysis of a population-based cohort study. International Journal of Behavioral Nutrition and Physical Activity, 14(1). https://doi.org/10.1186/s12966-017-0567-y
3. Johnston, B. C., Kanters, S., Bandayrel, K., Wu, P., Naji, F., Siemieniuk, R. a. C., Ball, G. D., Busse, J. W., Thorlund, K., Guyatt, G., Jansen, J. P., & Mills, E. J. (2014). Comparison of weight loss among named diet programs in overweight and obese adults. JAMA, 312(9), 923. https://doi.org/10.1001/jama.2014.10397
4. Dwyer, J. T. (2015, February 28). Dietary treatment of obesity. Endotext – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK278991/
5. Njike, V. Y., Smith, T. M., Shuval, O., Shuval, K., Edshteyn, I., Kalantari, V., & Yaroch, A. L. (2016). Snack food, satiety, and weight. Advances in Nutrition, 7(5), 866–878. https://doi.org/10.3945/an.115.009340
6. Akbar, A. (2023, May 1). High fiber diet. StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK559033/
7. Cava, E., Yeat, N. C., & Mittendorfer, B. (2017). Preserving Healthy Muscle during Weight Loss. Advances in Nutrition, 8(3), 511–519. https://doi.org/10.3945/an.116.014506
8. Gulati, S., & Misra, A. (2014). Sugar intake, obesity, and diabetes in India. Nutrients, 6(12), 5955–5974. https://doi.org/10.3390/nu6125955
9. Simpson, C. C., & Mazzeo, S. E. (2017). Calorie counting and fitness tracking technology: Associations with eating disorder symptomatology. Eating Behaviors, 26, 89–92. https://doi.org/10.1016/j.eatbeh.2017.02.002