Diet Plan for Fat Loss and weight gain diet plan (veg & non veg)

Rohit fitness zone 

Nutrition is the key to fitness, whether your goal is fat loss or healthy weight gain. Here are two balanced Indian diet plans – one vegetarian and one non-vegetarian – with simple recipes. 

Fat Loss Diet Plan (1,600–1,800 kcal)

Vegetarian:

Breakfast: Moong dal chilla (2–3) with green chutney

Recipe: Soak moong dal overnight, grind, add green chili & salt, cook on a non-stick pan.

Mid-Morning: 1 apple + 10 almonds

Lunch: 1 cup brown rice + 1 cup dal + 1 cup mixed veg sabzi + cucumber salad

Evening Snack: Sprout salad

Recipe: Mix boiled sprouts, onion, tomato, cucumber, lemon juice, and salt.

Dinner: Grilled paneer (100g) + sautéed vegetables + 1 chapati. 

Non-Vegetarian:

Breakfast: 2 boiled eggs + vegetable upma

Mid-Morning: 1 banana + handful of nuts

Lunch: 1 cup brown rice + chicken curry (100g) + sautéed vegetables

Evening Snack: Boiled egg whites or chicken tikka (50g)

Dinner: Grilled fish (100g) + stir-fried vegetables + 1 chapati

Weight Gain Diet Plan (2,400–2,800 kcal)

Vegetarian:

Breakfast: Vegetable oats/poha + banana smoothie with milk & peanut butter

Mid-Morning: Nuts + 1 glass full-fat milk

Lunch: 2 chapatis + 1 cup rice + dal + paneer curry + vegetable sabzi

Evening Snack: Peanut butter toast or chickpea chaat

Pre-Workout: Banana + protein shake

Dinner: 2 chapatis + paneer curry + brown rice + salad. 

Non-Vegetarian:

Breakfast: 2 boiled eggs + vegetable oats + 1 banana

Mid-Morning: Handful of nuts + 1 glass milk

Lunch: 2 chapatis + rice + chicken/fish curry + vegetable sabzi

Evening Snack: Egg sandwich or chicken tikka

Pre-Workout: Banana + whey protein shake

Dinner: Grilled fish/chicken (150g) + 2 chapatis + sautéed vegetables

Quick Recipe Ideas:

1. Sprout Salad: Boiled sprouts + tomato + cucumber + lemon + salt

2. Paneer Stir-Fry: Paneer cubes + bell peppers + onion + spices

3. Banana Smoothie: Banana + milk + peanut butter + honey

4. Chicken Tikka: Marinate chicken in yogurt, spices, grill for 15 mins

✅ Conclusion 

Vegetarians can rely on paneer, dal, and sprouts for protein, while non-vegetarians can add eggs, chicken, and fish. Both plans keep meals Indian, tasty, and easy to prepare, ensuring fitness goals are achieved naturally.

✅ Balanced, Indian, practical, and adaptable for fat loss or weight gain.