Low Calorie Diet Plan for Weight Loss
Table of Contents
This low calorie diet plan is effective way for weight loss in 90 days. You just need to stick to fix calorie (a calorie is unit of energy) intake diet.
When you follow this diet plan for 90 days you will notice amazing results in your weigh loss. However, if you add daily home workouts in addition to this diet plan results may be visible in 5 to 6 weeks.
Our diet plan is for everyone but its result may vary as it depends on your genes, medical conditions, age and daily routine.
In this article we are going to discuss weight loss low calorie diet plan both for vegetarian as well as non-vegetarian. In the end, we have mentioned few things that you must strictly avoid during entire weight loss program.
Weight Loss Program – Complete Low Calorie Diet Plan
In our weight loss program we focus highly on low calorie consumption. The logic behind this calorie equation is to restrict calorie intake and simultaneously burn double the calories daily.
Ultimately, this will lead to daily decrease in overall body weight. In few days you will notice tremendous decrease in your weight.
We have list our diet plan in two sections –
- Vegetarian diet plan
- Non-vegetarian diet plan
Lets see both plans in detail.
Vegetarian Diet Plan
| Meal type | What to include in diet | Calories intake |
|---|---|---|
| Before Breakfast | Drink 1 - 2 Glass of Warm Water, Lemon Juice with Honey | Approximately 20 cal |
| Morning Breakfast | Options: 1) Single Cup Spinach Smoothie, Mix Fruit Smoothie. 2) Single Cup Vegan Sprout Salad. 3) Ragi Dosa, Masala Dosa & Oats Edli. 4) Tomato Grilled Cheese Sandwiches. 5) A Glass of Fat-Free Milk & 2 Brown Bread Breakfast. 6) Single Cup Socked Oats with Plums & Almonds, 7) A Bowl of Poha, Upma with Glass of Fat-free Milk | Approximately 250 cal |
| Lunch | Options: 1) Szechuan Tofu with Cauliflower. 2) Veg Paneer Tofu - Panner Chilli. 3) Curried Cauliflower Salad with Yogurt. 4) Boiled Broccoli, Daal with Brown Rice. 5) Grilled Watermelon, Vegetable Salad With Minty Green Beans. 6) Vegetable Sandwich with Mayonnaise. 7) Smoky Two-Bean Vegetarian Chili. 8) Bowl of Soyabean, Paneer, Rajma, Daal Tadka with 2 Tandoori Roti. | Approximately 350 cal |
| Post Lunch | Options: 1) Single Cup of Mix Fruits (Kiwi, Watermalon, Mango, Banana). 2) One Apple & One Banana. | Approximately 100 cal |
| Evening Snack | A Cup of Green Tea / Black Coffee with Multigrain Biscuits | Approximately 30 cal |
| Dinner | Options: 1) Vegetable Barley Soup. 2) Pasta with Peas, Asparagus and Roasted Tomatoes. 3) A Plate of Beans & Potato Chilli. 4) Baked Falafel, Roasted Carrot & Broccoli Bowl. 5) Daal Tadka with Cup of Brown Rice. 6) Bowl of Soyabean, Paneer, Rajma, Daal Tadka with 1 Tandoori Roti & Cucumber Tomato Salad. | Approximately 350 cal |
Non-Vegetarian Diet Plan
| Meal type | What to include in diet | Calories intake |
|---|---|---|
| Before Breakfast | Drink 1 - 2 Glass of Warm Water, Lemon Juice & Honey | Approximately 20 Cal |
| Morning Breakfast | Options: 1) A Glass of Kale Smoothie with Pomegranate & Cucumber. 2) Two whole Boiled Eggs & a Slice of Multigrain Bread with Low-fat Cheese. 3) Egg Frittata with Bacon. 4) 2 Eggs Omlette with Mushroom & Onion. 5) 2 Slice of Multigrain Toast with Low-fat Cheese. 6) 4 Egg White & Single Brown Bread. | Approximately 250 cal |
| Lunch | Options: 1) Chicken Salad with 4 Roasted/Smoked Chicken Pieces & Vegetables. 2) Steamed Basa Fish & 1 Cup Grilled Vegetables. 3) 1 Bowl Brown Rice with Steamed/Boiled Chicken Breast & Mix Vegetable Salad | Approximately 450 cal |
| Post Lunch | Options: 1) Single Cup of Mix Fruits (Kiwi, Watermalon, Mango, Banana) 2) One Apple & One Banana 3) Half Cup of Dry Fruits | Approximately 100 cal |
| Evening Snacks | Green Tea or Black Coffee with Multigrain Biscuit | Approximately 30 cal |
| Dinner | Options: 1) Baked Salmon with Veggies 2) Chicken Clear Soup with Lots of Veggies. 3) 2 Roasted/Smoked Chicken Pieces & Vegetables. 4) 2 Egg White & Cup of Brown Rice | Approximately 350 cal |
However as non vegetarian you can also include vegetarian diet plan if you want. Vegetarians have restrictions over their food items but this is not the case in case of non vegetarians.
So, you can enjoy cocktail of veg and non vegetarian food items in your daily meal routine. Just make sure to focus on calorie intake. It should not cross 1500 in entire daily meal intake.
What needs to avoid when you are on diet?
While you are on diet here is list of few food items that you must strictly avoid.
- Fast Food
- Oily Street Food
- Ice Creams & Chocolates
- Soft Drinks
I know its very hard to leave this as we all love to eat this. But, in order to achieve quicker results we need to put strict control over this high calorie food items.
If you are highly addicted to these high calorie food its very hard to leave it at once. Alternatively, you can keep cheat day once in 15 days where in you can enjoy eating your desire food items.
Slowly steadily your body will become habitual to avoid this high calorie food items. Then you must try avoiding its intake completely or restrict intake to once in 45 – 60 days.
You can also check my article on best ways to lose your belly fat.
Final Thoughts
So this was my low calorie diet equation theory for weight loss. You will definitely experience weight loss if you strictly follow above diet plan.
Since we focused on restricted calorie intake diet plan make sure to change your lifestyle and eating habits to get the result more quicker.
Let me know once you get your results seen with my weight loss diet program. If you like my article don’t forget to hit like and share options.
Thanks 🙂
