Losing 2 kgs of weight in a week can be a challenging goal. It requires a calorie deficit of approximately 1000-1200 calories per day, which can be achieved through a combination of diet and 20 minutes of Yoga.Here is an Indian diet plan that can help you achieve this goal in 1 week.
Day 1:
Breakfast: 1 small bowl of vegetable upma, 1 cup of green tea
Snack: 1 small bowl of fruit salad
Lunch: 1 small bowl of brown rice, 1 small bowl of mixed vegetables, 1 small bowl of dal
Snack: 1 small cup of low-fat yogurt
Dinner: 1 small bowl of vegetable soup, 1 small bowl of mixed vegetable curry, 1 small bowl of raita
Day 2:
Breakfast: 1 small bowl of vegetable poha, 1 cup of green tea
Snack: 1 small bowl of sliced cucumbers and carrots
Lunch: 1 small bowl of quinoa salad with mixed vegetables, 1 small bowl of lentil soup
Snack: 1 small cup of low-fat yogurt
Dinner: 1 small bowl of vegetable soup, 1 small bowl of paneer tikka, 1 small bowl of mixed vegetables
Day 3:
Breakfast: 1 small bowl of vegetable oats, 1 cup of green tea
Snack: 1 small bowl of sliced watermelon
Lunch: 1 small bowl of brown rice, 1 small bowl of mixed vegetables, 1 small bowl of dal
Snack: 1 small cup of low-fat yogurt
Dinner: 1 small bowl of vegetable soup, 1 small bowl of tofu and vegetable stir-fry, 1 small bowl of raita
Day 4:
Breakfast: 1 small bowl of vegetable idli or dosa, 1 cup of green tea
Snack: 1 small bowl of sliced pineapple
Lunch: 1 small bowl of brown rice, 1 small bowl of mixed vegetables, 1 small bowl of dal
Snack: 1 small cup of low-fat yogurt
Dinner: 1 small bowl of vegetable soup, 1 small bowl of chana masala, 1 small bowl of mixed vegetables
Day 5:
Breakfast: 1 small bowl of vegetable dalia or khichdi, 1 cup of green tea
Snack: 1 small bowl of sliced kiwi fruit
Lunch: 1 small bowl of brown rice, 1 small bowl of mixed vegetables, 1 small bowl of dal
Snack: 1 small cup of low-fat yogurt
Dinner: 1 small bowl of vegetable soup, 1 small bowl of mushroom and vegetable stir-fry, 1 small bowl of raita
Day 6:
Breakfast: 1 small bowl of vegetable uttapam or cheela, 1 cup of green tea
Snack: 1 small bowl of sliced mango
Lunch: 1 small bowl of quinoa salad with mixed vegetables, 1 small bowl of lentil soup
Snack: 1 small cup of low-fat yogurt
Dinner: 1 small bowl of vegetable soup, 1 small bowl of paneer tikka, 1 small bowl of mixed vegetables
Day 7:
Breakfast: 1 small bowl of vegetable oats , 1 cup of green tea
Snack: 1 small bowl of sliced grapes
Lunch: 1 small bowl of brown rice, 1 small bowl of mixed vegetables, 1 small bowl of dal
Snack: 1 small cup of low-fat yogurt
Dinner: 1 small bowl of vegetable soup, 1 small bowl of mixed vegetable curry, 1 small bowl of raita
Repeat this meal plan for the rest of the week and make sure to include plenty of fruits and vegetables, legumes, and whole grains. Also, make sure to drink plenty of water throughout the day to stay hydrated and support fast weight loss.
