👋 Introduction – “I Was Tired of Dieting…”
I’ve been through the cycle — trying keto, skipping carbs, drinking lemon water all day — hoping to lose weight fast.
But what I really needed wasn’t punishment. It was a plan that worked for my body, lifestyle, and mental peace.
This isn’t just another meal plan. It’s something that helped me lose 7 kg in 3 months — and still enjoy food. Let me walk you through it like a friend would.
📌 Guiding Rules Before We Start
Here’s what changed everything for me:
No starving. I ate real meals — just the right amount.
Portion control > crash dieting
Balance: 40% carbs, 30% protein, 30% healthy fats
Water, sleep, and kindness to myself were as important as food.
🗓️ Weekly Meal Plan for Weight Loss (With Variations)
✅ Day 1 – Clean Start
🧁 Breakfast (8:30 AM):
2 boiled eggs
1 slice brown toast
Green tea (no sugar)
🥗 Mid-Morning Snack (11 AM):
5 almonds + 1 apple
🍛 Lunch (1:30 PM):
1 cup brown rice
Grilled chicken (100g)
Cucumber + carrot salad
📝 “I used to think rice is bad, but portioning made all the difference.”
☕ Evening Snack (4:30 PM):
Black coffee or lemon water
1 rice cake or 1 banana
🥘 Dinner (7:30 PM):
Boiled lentils (dal)
Steamed veggies
1 roti (whole wheat)
💧 Tip: Drink 2 glasses water before meals. It helped me eat slower.
✅ Day 2 – Protein Focus
🥣 Breakfast:
Greek yogurt with chia seeds + 1 tsp honey
Handful of berries (frozen is fine)
Snack:
1 boiled egg
Mint tea
Lunch:
1 bowl chicken quinoa salad (with lemon, olive oil dressing)
📝 “Quinoa felt strange at first, but after 2–3 tries, I started liking it.”
Snack:
Cottage cheese (100g) or handful roasted chickpeas
Dinner:
Grilled fish (or paneer if vegetarian)
Sautéed spinach & mushrooms
1 whole wheat chapati
✅ Day 3 – Light Day (Fiber Boost)
Breakfast:
Oatmeal with cinnamon, banana slices, and walnuts
Tastes like dessert but keeps you full for hours.
Snack:
1 orange or guava
Lunch:
Lentil soup + veggie stir-fry
1 small roti
Snack:
Green tea + 2 dates
Dinner:
Boiled eggs salad (lettuce, tomato, cucumber, lemon)
1 cup low-fat yogurt
✅ Days 4–6: Repeat with Swap Options
Swap Ideas:
Rice ↔ sweet potato mash
Chicken ↔ tofu or beans
Boiled egg ↔ scrambled with spinach
Apple ↔ guava / orange / pear
📝 “I started enjoying making small changes — it felt like I was choosing my meals, not being forced.”
🍫 Cheat Meal? Yes, But Plan It
I gave myself 1 cheat meal a week — not a whole day.
Pizza on Friday night? Sure. But I walked 30 mins before and after.
“Once I stopped labeling food ‘good’ or ‘bad’, I felt in control. And guess what? I craved junk food less.”
💡 Bonus: Simple Habits That Multiplied My Results
Habit Impact
2–3 liters water daily Reduced cravings
Sleep 7+ hours Faster recovery, fewer sugar cravings
No late dinners (after 8 PM) Better digestion
15-minute walk after dinner Improved fat burn
❤️ Mental Touch: Don’t Hate Your Body to Change It