Weight loss diet plan without dieting

Everyone concerns about the weight now-a-days. Here is a list of meal plan for weight losing wishers. A diet plan which will give you energy the whole day without increasing the fat. Eat whole day but balanced diet only. It will help you in weight loss without dieting.

We are giving here two weight loss diet plans.

These diet plans have all the delicious items with proper amount of nutrients you need in daily routine., Fruits, chapati, rice, vegetables, green tea and more food items for your balanced diet. First diet contains only 1200 calories. Both males and females can follow it.

Here are the plate sizes which most of the people use for the day.

The smaller one for the breakfast, medium for the lunch and bigger one for the dinner. But it should be opposite like this.

Eating more in breakfast does not matter. There is a whole day to burn those calories. But if dinner is heavy, then it will convert into fat and results in weight gain.

So whichever diet you follow, keep it in your mind that the metabolism rate is more during the day in spite of night.

Let’s start with the weight loss diet plan.

Start of the day

Start your day with lemon water. Take a glass full of warm water,squeeze one lemon juice to it and add one spoon of honey.Mix it well and consume.

Tip 1

Prepare the lemon drink fresh daily.

Tip 2

Don’t warm the water after adding honey in it. Otherwise useful enzymes present in honey will be destroyed.

Benefit of the drink

This drink will help in decreasing body fat and take the toxins out of the body. It will improve the immunity and bring the glow to your skin.

Follow the given time table for your weight loss diet

8:00 a.m. 45 calories

Take a cup of tea and 2 biscuits only. Use low fat milk and less sugar in tea.

10:00 a.m. 270 calories

The breakfast is the most important meal of the day. This mail makes you energetic the whole day.

Take masala oats in breakfast with lots of vegetables. Those who don’t like oats, try this recipe once. It is full of Nutrition. You can store those vegetables in the fridge which remain fresh for some days like peas, carrot, capsicum, beans. It is better to keep cut vegetables so that you don’t waste the time in cutting the vegetables.

Masala oats recipe

Keep the pan on the gas stove. Pour a spoon of olive oil in the pan.

Put half teaspoon of mustard seeds,half teaspoon of garlic paste, A Pinch of turmeric powder and saute it.

After a minute put one tablespoon carrot pieces, one tablespoon peas, half tablespoon beans, 1 tablespoon tomato pieces and mix it well.

Then add 1 cup water, 1 tbsp onion, 1 tbsp capsicum and half bowl oats in it.

Add salt and red chilli powder to your taste and half teaspoon coriander powder and cover the pan.

The recipe will be ready in 10 to 15 minutes.

Breakfast meal

Take a apple, a glass of milk with a bowl of masala oats. This breakfast will retain your energy the whole day.

12:00 noon. 100 calories

Have some fruits except banana. You can take oranges, strawberries, grapes, raspberries, pineapple. These fruits have lots of fibres and essential nutrients.

2:00p.m. 400 calories


To meet chapatis, a bowl of pulse and a bowl of raita

Raita recipe

Blend the curd, add the grated cucumber to it. Put salt , black pepper powder, roasted cummin powder and half spoon flax seeds powder in it. Garnish it with coriander leaves.

Flax seeds are loaded with dietary fibre. It helps in stomach cleaning and controls cholesterol.

Green tea

After half an hour of lunch, take a cup of green tea which will help in the digestion of lunch speedily.

Preparation of green tea

Boil a cup of water in a pan. Turn off the gas and add a spoonful of green tea in it. Let it soak for 10 minutes in hot water. After 10 minutes strain it and consume.

5:00 p.m. 50 calories

A cup of tea and a small bowl of Fox nut (Makhana)

Preparation of Fox nut

Roast Fox nut in a fry Pan without oil. When it gets roasted, add one teaspoon olive oil and salt to it and mix well.

Fox nut is a low calorie dry fruit and helps in weight loss.

8:00 p.m. 270 calories


The last food of the day will be a vegetable soup. This will give you lots of Nutrition.

Soup recipe

Keep the saucepan on the glass stove. Pour one bowl water in it.Add one tablespoon carrot, 1 tbsp capsicum, 1 tbsp cons, 1 tbsp onion, half spoon ginger garlic paste and mix well.

Add salt to your taste and cover the pan for 5 minutes.

Then add one tablespoon tomato and one tablespoon peas and cover again.

After two or three minutes add 3-4 pieces of cottage cheese and cover again for a minute.

Your soup is ready. Serve it in a bowl and squeeze lemon on it.

Enjoy the hot soup.


You can do some variations like porridge, Upma, poha, Sandwiches whatever you like to take in your breakfast at 10: 00 a. m.

In the same way, you can take any pulse or Vegetable in your lunch with less spices. You can take a bowl of boiled rice instead of wheat chapati.

You can try different types of soups in dinner with different vegetables.

All these variations will make your routine food interesting as well as balanced.

So, enjoy your day with this nutritious and balanced low calorie diet.

Your second weight loss diet plan

6:00 a.m.

Take a banana so that you can start your day with full energy. If you have a habit of taking tea then please change your habit and follow the healthy diet. If you think that banana will gain your weight, it’s not true.

If Banana is taken empty stomach in the morning and you go for a walk after eating banana,it multiplies your energy.

If you have a habit of drinking water empty stomach then it’s very good. First take water and after 15 minutes eat banana. Banana is good for heart patients, high blood pressure and constipation problem as it is rich in potassium.

You can take 5 soaked Almonds with banana,it’s completely optional. It is essential to walk or do some exercises for 15 minutes after having banana. It will make you active whole day.

8:00 a m.

It’s your breakfast time now. Make sure breakfast should be healthy and full of nutrients. You can take

a bowl of masala oats OR

One vegetable paratha OR

One vegetable sandvich OR

One vegetable chilla OR

One bowl of sprouts OR

One bowl of porridge/poha/Upma OR

2 Idli with sambar and chutney

10:00 a.m.

After 2 hours,eat fruits like apple, papaya or strawberry, grapes, pomegranate or grapefruit whatever you like. If you are away from home take fruits with you.

12:00 noon

It is the time of juice. You can take any healthy drink like coconut water, buttermilk, lemon water ok, bottle gourd juice or any fruit juice. Prepare fresh drink at home, avoid packed drinks.

If you are away from home, better to drink coconut water. It is necessary to keep your body hydrated. If none of the juice is available, drink two glasses of water.

2:00 p.m. lunch

Whatever you eat in lunch take the same but you have to add the plate of salad in it. First eat salad and then take lunch. In salad you can take to cucumber, tomato, radish, carrot, onion, beetroot or whatever you like.

Those who want the slim tummy must eat a full cucumber before meals. Cucumber is a low calorie full of dietary fibre digestive food. You can take in your lunch:

2 wheat chapati or multigrain chapati

1 bowl of any vegetable(with less oil and spices)

One bowl of pulse

One bowl of curd

After half an hour, drink green tea. It will help to digest your lunch.

5:00 p. m.

Take tea with some healthy snacks. If you are not at home, have any vegetable sandwich with tea. But don’t take any junk food like noodles, pizza, burger, chips, Namkeen and so on. It is better to keep dry fruits or nuts with you if you are out of home and enjoy it with it.

8:00 p.m. dinner

First of all eat salad before dinner.

There are many dinner options like Khichdi or rice with pulse (dal), or 1 chapati with vegetable, pulse, curd.

10:00 p.m.

If you feel little bit hunger, drink a glass of milk instead of having anything else.

Important tips

  • Drink 8 to 12 glasses of water in a day.
  • fix your meal hours. Eat something healthy every 2 hours. It will improve your metabolism and help in weight loss.
  • Avoid processed foods and be stick to natural foods.
  • Say no to sugar and take less salt.
  • Avoid text foods, bakery items. These things increase your weight.
  • if you follow this diet plan, you won’t feel hunger in any way.
  • Cut the vegetables in advance and store in fridge.
  • Eat a variety of food so that you don’t feel bored I’m with the same food.
  • Many options have been given for breakfast, lunch, dinner so eat variety of food.
  • Keep the next meal ready as soon as you finish one meal.
  • Prepare your food with healthy fats like pure ghee, coconut oil, olive oil or mustard oil. Use less quantity of oil in your food.

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